Plantar Fasciitis Is Not A Foot Problem
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- Опубліковано 2 чер 2024
- Doctors diagnose you with Plantar Fasciitis. They tell you you have a foot problem. They'll eventually tell you that you need foot surgery when the usual treatments fail to work (rest, splints and braces, corticosteroid injections, dry needling, etc).
But they never really answer the question of WHY the foot hurts. All their attention is on WHERE the pain is, and put little to no attention on WHY it's hurting.
We're conditioned to think that wherever we have pain is where the problem is. But that's rarely the case (anywhere, not just with foot pain).
Plantar Fasciitis is not a foot problem, it is a symptom of a larger dynamic/problem.
While the foot does have muscle and various other structures, it is 'controlled' by the lower leg. When the lower leg isn't working correctly, the foot can't work correctly, and foot problems like PF develop.
Then, unfortunately, doctors focus on the foot and ignore all the actual CAUSES of the foot pain.
For instance, they declare the 'tight plantar fascia' is the problem. But then never ask WHY it's tight, and thus far too many are disappointed in the results they get (because things don't get better, or the treatments they try actually make things worse.
If you want to fix plantar fasciitis, you need to understand WHY you're having pain in the foot and HOW to effectively get rid of it.
Find out more at www.tendonitisexpert.com/Plan...
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This basic info could have been described in just one sentence 'Plantar Fasciitis is not a foot problem, it is caused by tight calves'. Boom. Done.
Sure that's true on one level. But there's more to it/to that tightness.
@@TendonitisExpert I play football sometimes, I didn't run for at least 1 month and I have plantar fasciitis now. My question is, could I go to run or rest for some time ?
Yaa.. I was waiting for the solution!!
Agreed; misses weakness in external/internal hip and medial glute muscles as well
That’s exactly what I was wondering because my calf was killing me
Save yourself a little time and realize he is selling a PDF 'guide' on fixing the problem. Just what we need.
Yes, exactly! It is what people suffering from plantar fasciitis (whether they've tried months/years doing what doctors told them to do or not) symptoms, if those people want to get rid of those symptoms (and the underlying problems that are causing those symptoms. Well said!
Thanks! Seems extremely redundant without giving any details on fixing the issue.
Since it was so redundant, let's have a little quiz.
1. What three factors cause Plantar Fasciitis symptoms?
2. What three factors need to be corrected to get rid of those symptoms?
As you explained, the pain is from tendinitis. Although the plantar fascia is a ligament, not a tendon. So, it's not really tendinitis. But whatever, it sounds good.
Hmmm.
1. What are the three factors that make up the tendonitis dynamic?
2. It is a ligament. But the ligament isn't the problem even if it hurts. What causes it to hurt?
Ive been a massage therapist for 17 years. Ive been saying this. Its the calves
For those who have PF- I had PF for a while and it was the most painful ever. How i get rid of the pain is->1) lose weight
2) rolling the foot a tennis ball
3) massaging the foot inside the steam room
3) eating clean
4) Magnesium and potassium-over the counter meds! (check with your doc)
I’m now free of pain for a 2 years! And now-i do try to eat clean, workout, 15 mins of steam room 4-5days (I don’t massage it anymore because -no pain) and i eat banana which has good amounts of potassium. I no longer take Magnesium.
I hope this helps!
If you do something and it works, great! I'm more in the niche of 'when the things that helped don't help anywmore'.
Plantear faciitis:
1. Tightness in calfs and thighs. Or even knots. And most probably also in the lower back area. Sciatic nerve pinches.
2. Which all cause Inflammation.
3. Nutritional needs.
4. Segmental joint mobility, special exercises.
5. Hook therapy and massage on calfs and thighs. Ultrasound on heels and tendons.
Keys to preventing PF:
HAVE GOOD SHOES. The minute you feel the heels on your shoes starting to collapse from steady use, throw them out. Running shoes, in particular, last about 6 - 7 months (depending on weight, use, etc.). They may look good cosmetically, but they are not. Once your heel begins to sit lower than your forefoot from sagging heels, it puts strain on the calf and achilles. All the calf stretches in the world will not help bad shoes.
Don't use insoles that make your heel HIGHER than your forefoot. I had PF, and my doctor prescribed hard insoles that raised my heel. It made the problem WORSE. LEVEL FEET is the best practice.
Before walking, running, or working, you should stretch. 10 seconds on each foot/leg - that's all you need. If you walk for a living or are an avid runner, your calves will tighten when they are overused. If you spend your days walking in a shop or factory or retail setting on a concrete floor or a carpeted area, your calves will tighten. It's a natural response. If you do bicep curls at the gym, the next day, your biceps will hurt. Your calves are no different.
I USE CBD oil/cream on my calves. Any topical hot/cold, icy hot, Tiger Balm, topical patches will work - if you are on your feet for a living.
One last thing. Don't wear high ankle boots or shoes that can constrict the movement of your calf, achilles or plantar tendon. My PF was caused by zippup winter boots that were too tight. I was strangling my calf at the bottom.
Unfortunately there are no options for some that are required to wear a boot with a heel for work. I have yet to find a zero drop work boot with a heel.
This video could have been condensed to a 5 second video saying “plantar fasciitis is caused by your calves. I’m not going to tell you how to fix it. Here’s a link to an obscure website”
That is incorrect, perhaps you should watch it again. Nowhere does it say nor imply that PF is caused by your calves.
And no, there is no fix in the video. The title is 'Plantar Fasciitis is not a foot problem', so that's what it talks about.
He is SO correct on the calf muscles and tendons causing issues with the foot. I suffered multiple episodes of Plantar Fasciitis. The most crippling episode, I just couldn’t walk and I screamed the last time the podiatrist used a horrifically long needle in my foot. I asked her if massage would work and she said to try it. I discovered if you massage the calves deeply, it will release the built up lactic acid. Sometimes you have to trigger point deeply pressing on the knots in your muscles and make sure you breath! For me, my stress went to my calves which then pulled on the Achilles tendon which then pulled tightly on the plantar fascia. I also had chiropractic care which helped tremendously. A good pair of arch supports also helps when you stand or walk for long periods of time.
If I catch my arches not being supported, often the arches will ache…I use a frozen water bottle to roll under my arches. Then a tennis ball roll followed by self massage.
Another discovery of course was using a wall to stretch the foot, Achilles and then calf muscles.
Place something under the top sheets of your bed down by the foot of your bed for your sheets and blankets can cause your feet to flatten. Just like wearing high heels, the calf muscles will shorten when the feet are flat. When they shorten, and when you stand up on your feet, this pulls on the Achilles which pulls on the plantar fascia =pain.
My final suggestion to help stretch out those calf muscles: Lay on your back. Stick your legs straight up in the air. Straighten your knees and legs and flex your feet towards your nose. Hold this position for a minimum of 60 seconds. You can also do the legs up the wall “yoga” pose and flex those feet to stretch the calves.
Hope these ideas help as this dvd might offer suggestions and stretches too.
To good health everyone!
Thankyou! I have PF and it's nasty. But I see a great chiropractor and she is at me to stretch my calf muscles. It's much better now...don't have to strap my feet.
Some people can’t do these things. By saying all of these things you are setting up people to actually tear or rupture muscles.
Some people can 't do what things?
Lot of negative comments here but if like me who has been a very long term sufferer of Planta Fasciitis and you name it, I have tried every type of orthotic going but nothing really works and came to the same conclusion the issue has to lie elsewhere. So I started stretching and strengthening my calves in particularly soleus muscle and sure enough my condition dramatically improved. I also continued up the leg in particularly the ham strings and I am continually improving. A muscle massage gun is by the best 'temporary' relief and again focus on the calves. Good video.
Total fact! I have said this for years! My dad is 98 years old and NEVER has seen "foot" problems. Now, my daughter is 43 & she has been going through all this PF nonsense! She eats a lot of carbs, doesn't walk, had gastric bypass (rhuen Y) Also, PF is agravated by Arch issues; if your arch isn't supported, then that causes your ankle to collapse (pronation, inward canting) which causes your muscles in your knees to hyper flexate or extend which causes your hips to over compensate which causes your spine to over compensate..... It's the manifestation of the muscle weakness due to poor body mechanics and neutrition. People just don't get it! Walking and proper food.
I had planter fasciitis in my left heel for 18 months. It's hell. Prevents you from doing any sort of activity. I spent hours on UA-cam looking for answers and trying all kind of shit. I ended up having cotizone injection, acupuncture, night time splint, specially made carbon fiber insoles. Exercises using balls and rollers to the sole of my foot. None of these worked. A guy I worked with who was a trained in holistic therapy sorted me out in one session and I've never needed to go back. Couldn't believe it. The guy in this video is bang on about the calf muscle being the culprit.The 'trigger point 'for the plantar is dead centre in the middle of the calf muscle. When he started to massage my calf he pressed in the centre of my calf and it felt like he was stabbing with a knife, it was that sore. He massage both calfs real deep, even though it was painful. Afterward when I got off the table the foot pain was gone, seriously, no kidding and I've not had it since. Hope this help. I don't think most physics know this. He had a book about trigger points and which ones are linked to different parts of the body.
Yep. Funny how it can work that way....
what calve stretches do you use? I've had plantar for like 2 years and I miss running at my best!
I don't recommend stretching in my program etc. It's fine to stretch, daily/regularly long term. If that gets you out of pain and back running (it may or may not, depending on where you're at), great! Once you're at the point that general stretching isn't working, then general stretching isn't targeted enough can't get what really needs to get got, and there's other factors at play that prevent muscles from lengthening/staying lengthened and relaxed. In which case, while it's a noble venture and does some good things, is doomed to fail.
Luton
Would you tell the name of that book of trigger points
I have had plantar fasciitis off and on for over 30 years. I tried all of the tricks, but nothing worked. What I discovered is that strecthing the area, correctly, twice a day, for about five to ten minutes cleared it up. I feel great now. I am sprinting again, playing sports, going on long walks and I feel great.
If/when just stretching works, great! Do that. When it doesn't, there's reasons for that, and the next level of self care is required.
I’ve been stretching mine damn near all day for 12 months . Fine during the day . 10 minutes or more of rest it’s sore again
@@TendonitisExpert What would he the next level of self care? Mine have been killing me for months. Massage tends to only offer temporary relief.
Kurt, what specific stretches were effective for you?
what kind of stretching did you do?
First time in my life i have given any bad comment... I didnt gain any knowledge from this video.... Same words... Same lines repeated
Same words, and same lines, but you still 'didn't learn anything'? How can that be? I really can't repeat more than I did. Yet people still gloss right over it...
Commercial break, we call it. I feel your pain bruv
The game changer for me was watching a video from a Physio who specializes in this area. He worked the calf and had these specially shaped devices and people walked normally immediately. I got my Wife to use a rolling pin and I had all these rock hard knotted muscles that once broken down completely fixed my foot. It was like a miracle. I just had a relapse after 4 years so out with the roller again! I wear shoes everywhere even in the house, it is a really bad habit that is hard to break. You have to try walking barefoot as much as possible to strengthen the hundreds of muscles and tendons in your feet that are never used wearing shoes. God bless.
Yep. Good job!
I suffered for years with nearly debilitating pain over this. The podiatrist gave me steroid injections and told me to wear arch supports and do a lot of runners stretches, and there's always surgery. Counterproductive! My physical therapist healed me in months. I learned my foot and ankle muscles were atrophied due to very poor shoes that inhibit the natural function of the foot/leg system. I transitioned into zero-drop and barefoot shoes. I started exercising (not just stretches) my feet, calves, hamstrings, glutes and lower back. I started stretching my hips and lower legs. I use toe spreaders to return my foot shape back into what it was meant to be - wide and splayed. I walk barefoot every chance I get. I've been going to amusement parks this year when I could barely walk last year. Considering I still have bone spurs in both heels, I think it's pretty amazing that I feel absolutely no pain because my feet are now thick and meaty.
Barefoot/zero drop shoes are the way to go, for sure.
It never ceases to amaze me how the body (ability to function) can go from just fine to debilitated to back to just fine.
@@TendonitisExpert and my dr said NOT to walk barefoot especially at home!
Hmmm. Because walking barefoot is worse at home instead of, say, at the next door neighbors? That's kinda weird advice....
The 'wisdom' of 'not walking barefoot' is that the arch of the foot not as supported as it should be (by the muscles of the lower leg etc) so standing/stepping with a bare foot would then to whatever degree add extra stretch/load to the plantar fascia (which then causes extra tug/tear on the connections and in/on the sheet of connective tissue itself).
But, arch supports don't fix anything. And 'just walking barefoot' generally doesn't either (although there's a lot to be said for it for a variety of reasons).
This all makes sense, and my physical therapist is giving me the same treatment. They say its important to strengthen your feet by walking barefoot ect. but to wait to go barefoot until the pain is gone. Did you start walking barefoot right away?
@@TendonitisExpert so what if you have flat feet, wouldn't you need arch support?
Not quite sure what medical schools teach in USA but in the UK if someone comes with PF we would simply look at the whole posture from neck to ankle. The foot takes the punishment for cruddy posture, mid-and-lower back issues, pelvic tightness and tight calves and thighs. Lose weight, have 10 sessions of deep tissue massage, start yoga, sleep well, eat well, get some arch supports. Ice for inflammation. 3-6 months its gone. No need for any medication.
I'm not quite sure either, but it's definitely not anything to do with posture from neck to ankle. Osteopaths do. General practitioners not so much. Surgeons, not so much.
.what country are you in?
@@sweetbeep UK
Wow - THAT"s refreshing. BUT then y'all have Alexander Technique in the UK, which deals with how well we use ourselves (the cause of most any mechanical issues). The doctors/physical therapists I've mentioned this to in the States always have a blank stare. Balance, poise, how we allow gravity to find its way through our body and into the ground in the most functional way is where the exploration should begin. I agree with the video- the problem is not the symptom- the pain- but that is where US doctors generally go for a "cure." Still it is not clear here how to deal with the "cause"? If our attention is being moved up from the foot to the calf- that is encouraging- but why is the calf tight??? Probably because of the way you walk, carry yourself, balance yourself while doing other life activities is not efficient.
Haven’t watched the video yet but after battling this horrible condition for months by treating my feet and getting no where fast I finally found my problem, it was numerous knots in my calf, one of them was huge. I set about breaking them down and stretching and I’m now about 95% pain free.
My advice would be to check your entire leg, calf, quads and hamstrings, (especially your calf though) for knots and then go about breaking them up and stretching. Hope this helps someone
Yes, knots in my calfs, were one of the blg issues. But, although my calfs are now much better, no big knots anymore, less cramps, my heels and feet are still sore. Ultrasound helps much more than anything else, on the feet, heels and tendons.
How did you break the knots down ? I had tried doing that myself, for months, it worked only a little. As one can't relax properly. A physio got them out in no time with hook therepy. 🙏
Good luck to your further healing.
Did you work on anything other than the calves?
Awesome Tony! I know I believe in the power of massage!
'' Another person who claims to have the answer but if you want it you will have to buy the DVD....''
If I had the cure for cancer I would give it away for free
But you don't have the cure for cancer. Or anything else. Because you haven't put any time or effort into it. So it's an empty boast that you'd give it away for free. I'm twenty years into this topic, and thank you I'm comfortable charging for my skill and experience that I have worked to accrue and develop.
@Bawngtim Kh, stop your whining. The Good Doctor took the time and GAVE YOU THE BOTTOMLINE...answer! By the way...Cancer is a small part of the bigger plan.
That's like saying if you make a lot of money at your job,you would give it away to the homeless.
But I bet you don't.
1. It's defenitely not 'everyone' that is ignorant or misguided. Anybody severing the major support structure of the arch of the foot to 'fix' plantar fasciitis, absolutely is ignorant and/or misguided.
2. Do you question doctors' motives because they charge for every minute of their time? They charge way more than I, and I give a TON of free time to my cutomer base.
3. Why is it not believable that everyone else is ignorant or misguided. The vast majority of the medical establishment believes that rheumatoid arthritis is incurable, diabetes is incurable, etc. Which is both ignorant and misguided.
Sure looks like you're here to argue..... You could keep listening to the doctors who believe it's incurable, or you can listen to the doctors and research and now-diabetes-free people that clearly show that it is reversible and curable. Not with drugs, obviously, as pharmaceuticals in the diabetic industry, arthritis industry, and many others, aren't designed to cure anything (nor could they be).
Diabetes is created by diet and lifestyle and nutritional lack. It's not rocket science.
If you wanted to be diabetes free, you could be. That's not my lane, but I pay attention to people whose lane it is.
you need to work on getting to the freaking point and not repeating over and over the same thing.
I repeated the point over and over so you couldn't help but get it, and you still missed it? That's unfortunate.
You my friend said what I was thinking!
@@TendonitisExpert You repeated the cause over and over. What you didn't do was explain how to get rid of the tightness, the inflammation OR the nutritional deficiency.
@Rhonda That's true. The title of the video is 'Plantar Fasciitis is Not a Foot Problem', not 'How To Fix Plantar Fasciitis'.
@@TendonitisExpert Well damn.
Wasting My Time Is Not A UA-cam Problem. Wasting My Time has three contributing factors: 1. Bad UA-cam content. 2. Inability to quickly identify bad UA-cam content. 3. Posting smart-ass comments instead of exiting immediately.
Problems like this usually can start from the hips down. Having weak pelvic floor muscles can cause hip problems which may lead to back problems, hamstrings problems. Tight IT bands can also cause knee problem and so on, right down to your toes. So Plantar Fasciitis can be caused by other muscle issues above the area of pain.
Skip to 6:18
100% mine was nutrition. I could barely walk my PF was so bad. Chicken & brocoli was not enough nutrition and despite workouts 6 days a week and all the streching, I began putting on weight.
5 years ago, I went low carb, cut out processed food junk & sugars. My PF went away with 100 lbs! What I really had done was upped my nutrition and lowered my inflammation.
When I went Carnivore my PF came back. Once I reintegration leafy green veggies, my PF went away again!
Thanks for this video. No one talks about mal-nutrition being what leads to inflammation. So glad I never got the surgery they were pushing me to get!
Good for you! Good job. That takes something to improve diet and let the weight off. Smart.
Interesting symptoms came back on carnivore.
@@TendonitisExpert my theory is, the fiber in low carb vegetables, though still contained whole food carbs, acted as a barrier for slower absorbtion. This was a key element as excess consumed protein gets converted to glucose.
True
@@meonketones3282 vegetables also contain micro nutrients, especially leafy greens.
And oxalates, which give muscle pain, joint pain, inflammation, etc.
Omg I’m in tears! I’ve been at this 2.5 years 4 docs, boot for a year, 2 PRP, so many steroid injections, 4 rounds of PT, gained weight from sitting and drastically reduced activity, and being told I need to undergo surgery that’ll take 6 mths to recover from. I knew something wasn’t right so I seen doc #4 yesterday for a final opinion of tell his huge impending surgery, they took labs and waiting on results and another mri right now. And just came across this video! Oh my God...
Well, It's a bummer, but what you describe is a common experience. All their failures doesn't necessarily mean you have a bad problem, it just means they failed to (be able to, or to know how to), fix it. PRP was never going to fix it. Steroid injections were never going to fix it. Boots and rest were never going to fix it. A boot for A YEAR???? Good lord.
www.tendonitisexpert.com/Quiz-Your-Doctor.html Here are some good questions to ask doctors that want to do surgery (or anything else, really).
Describe your PF. Why do they want to do surgery? What exactly would they do during the surgery? What exactly would that fix?
@@TendonitisExpert oh my gosh I am so glad I came across this video thank you for sharing your help in so many people God bless you and including me🥰🙏
So can you tell me what is your currently situation and please describe it. I just had surgery 4 months ago on both plantar and I still not rigously walking. I feel tight every morning and I really cannot be up that long. I noticed tight calf prior to surgery now I feel tigh tendons and weak legs Lats but I’m not really weak on muscle if that make any sense.
I have been dealing with this pain for months now and finally diagnosed this Friday with plantar fasciitis. I've never heard it to be JUST a symptom! Wow, so amazing and curious news! I've noticed when I rest my legs I go back and forth propping them and lowering them. The back of my legs kill me Just as much. I am grateful you have shared this. Everyone needs to know that after my first cortisone shot, I went straight to work, but sent home early due to limping. My foot swelled so bad, I couldn't walk ALL night. SKIP the shot!!!!!!!
Thank you for this. My company has a health care plan. I went for an assessment last week and I was told my lower leg muscles Calf) are very tight and they need working on. After watching this video I see she is on the right path. Thank you.
I've struggled with PF for over 10 years. I've done it all, Cortisone, splint, acupuncture, PT, Shockwave therapy. After years of trying everything the Doctors suggested (except surgery) I realized that no one else is going to heal my PF and I need to take care of my own body with proper stretching and nutrition. I stretch and massage my calf and feet often, it hasn't solved the problem overnight but at least I know now what I can do to find some relief. Everyone second guessing this video should ask themselves if they can trust their obese doctors and nurses that have severe health issues themselves. I can trust someone that walks the talk.
😂 that is the truth
I have had this for 3 years now and only just started doing the correct exercises. It has been one heck of a journey! Thank you for the knowledge.
I'm literally watching this video right now in pain I'm definitely interested in seeing more videos about how to care and possibly reverse the plantar fasciitis
I'm sorry you seem to be getting so much hate. I really appreciated this video and largely agree Dr's do not know what they are dealing with. I saw a physio who focused on stretching my calves and increasing my range of motion and it cured my PF. in my feet. This video is a gold nugget to those who actually get out of their tiny box of a mind!
Thanks for appreciating. Good news/bad news, the hate is just part of doing business on the internet. No big deal. Some are fun to respond to, some I just delete because they're over the top rude/crude/angry.
This is very true.
I limped for 2 weeks because of a knee injury. This resulted in heel pain.
I quit limping, but heel pain persisted. I lived with it, bought squishy shoes.
1 year later, ask my chiropractor about it when i was in for an adjustment. He did a wand therapy on it and told me stretches to do and supplements to buy. 3 weeks, and 3 appointments later i was heel pain free.
This is a very good video. There are a lot of people that develop bone spurs from this problem, and it can be fixed before that happens.
So kudos to you for providing information and how to fix it. Getting rid pain is worth paying for.
I had pain under my ankle and finally (after 3 other "doctors') got to a seasoned old podiatrist who casually examined me for 15 seconds and said, "Your calf is too tight. Stretch out your calf, and your ankle pain will go away." "What? I said to myself. My pain is in the ANKLE, not the calf!" But, sure enough, within 10 days, after doing the stretches (no injections, no pain meds, no hint of surgery) the ankle pain went away!! Foot and ankle pain, in my case, was indeed caused by my lower leg!! The calf muscle/tendon stretches under your heel and under and around the bottom of your foot and up to your ankle. By my stretching the calf, it loosened the muscle/tendon and the pain went away and has never come back!! Fix the root cause, and the symptoms go away!!
Absolutely!
There is a point where stretching doesn't work or only provides limited benefit. That's more where I come in.
Lots of people and stretch and get little to no benefit, so in cases where just stretching enough works, great!
Right on :) I would add that the tension pattern can travel all the way up to the glutes in some cases that I've seen. The surgeries are often a real hazard to a lasting fix for the problem. Thanks for the vid - I will send it to some of my clients.
Also, if your having calf pain when running, its because your calf muscles are too tight from wearing shoes that have an elevated heel. Because when you wear shoes that raise your heel, it flexes the calf and achilles tendon. You can check for yourself. Even when I sit with those types of shoes, i still get heel discomfort!!
So my advice is to gradually start wearing flat, minimal shoes and it will solve all your problems once you get used to them after a couple months. When I switched to converse, which are pretty minimal, let me tell you, all my problems went away after a couple months and i can finally play basketball with my full potential . Before I got converse, I had Air Monarchs IV and looking back, it now looks so uncomfortable with all the padding and it actually caused me so much pain and many problems. Biggest mistake ive ever made!
“Hey everyone, don’t listen to doctors or physical therapists, they don’t know what they’re talking about. Listen to me, I sell DVD’s”
If your doctor and PT's fix your plantar fasciitis (and show you how to easily keep it away forever), then you don't need to come find me on the internet, do you?
I appreciate that you're enjoying your time trolling the internet, but come on, use your brain a little bit. High quality trolling is far preferrable to your low low quality trolling.
LMAOO😂
Yes it is about tight calves. But I also looked at a video yesterday and it talked if the problem being higher up at hip level. I did the exercises suggested for the hips and that combined with everything else I’m doing has helped: oh and my dr does know... he is super.. 5 weeks physio.. useless.. saw him- he is Australian GP of the year... and he gave me specific exercises with a timeframe for full healing of 12-24 weeks. Started his exercises combined with other things for those that are interested. Cherry juice, lemon, parsley and ginger juice, anti inflammatory natural cream, Armaforce Bioceutical tablets, multivitamin or green food supplement, religiously doing my stretches, and OSMO Patches on the heels everrynight. Also slight heel rises in the sneakers I wear pretty well much all day until I get my Orthotics. I have got Plantar Fascitis, Achilles Tendinitis (which was alluded to in this video but not named) and heel spurs- and doing all this I am starting to feel improvement. Thank you God. These problems are very humbling.
Christine Is it now completely healed 4 weeks later?
Can you provide the exercises
I've read some of the questions, you answered most or all of them......I think that was a nice thing to do, most people who offer advice don't take the time !
This could have been a 10 second video but is still arguable.
Arguable that it could have been a 10 second video? Yep, I'd argue that it couldn't.
I truly appreciate your guidance via this video....thank you so much for confirming my suspicions. I suffer with Lyme disease, which results in inflammation and muscle connectivity issues and nutritional insufficiency. Prior to the plantar fasciitis showing up, I was having extreme cramping in my calves and hamstrings. For the past month, none of the traditional treatments have been helping. I wanted to buy your dvd, but the $45 is too high for me. Thanks again. I hope that many people find your video and recognize the truth of cause of this debilitating pain.
It is also because your foot muscles maybe be weak. Try Yoga. You will be amazed at how much your foot muscles strengthen. It helped me tremendously.
Useful information however was drawn out a lot could have been explained in half the time or less with out all the repetition in my opinion still thank you for the help I’ve noticed when I use a hard plastic roller on my calves and lower legs to the Achilles’ tendon that I good 10 minutes per leg per day of rolling really helps the pain level significantly
Yep. Rolling can be helpful as it keeps tight/tightening tissue more mobile than it would be without it. Rolling's not going to fix anything, but it can/will greatly slow down the progression of the dynamic.
Never tried to teach somebody a skill. Repetition is the only thing IMO that works.
I had this problem, and stretching the calf muscle regularly helped me. There are several videos out there on how to stretch the calf muscles.
Stretching is great A. if it works/helps and B. as long as it continues to work/help.
Wow thank you. I have been eating like crap lately and I have stopped stretching. I use to run alot but now all I do is work, eat crap and take care of kids. My left foot has been hurting for a month. I'm going to start the leg stretches every day now and change this diet.
Listened to constant repetition for zero solution. Thanks for wasting my time.
Why in the world would you expect to find a how to solution in a video titled 'Plantar Fasciitis Is Not A Foot Problem'????
You're not alone. Lots of people do. Weird.
Wow. At first, I didn’t like how cocky the doctor sounded. But, after listening to him, I know he is right- at least for me, I noticed that when my diet is poor, it acts up, along with a load of other inflammation. This will cause migraines and bones overlapping, etc. for me. I also tend to be less active when my diet is poor because I have moderate level insulin resistance.
Mine was caused by walking on very hard floors for two months in socks. I was living in florida for a three month period. Exact same spot in both feet. No other change in any behaviour. Going to try strengthing/stretching/massage of lower leg to see the outcome.
I’ve been receiving foot Reflexology and acupressure for the last 4 weeks consistently. I can feel the truth behind your video. Makes so much sense. Thank you.
I have actually heard or read somewhere online or on UA-cam about how it is related to tightness of leg muscles/calf muscles. Stretching your calves might be beneficial.
I believe my injury started when I was mowing the grass and walking slightly uphill and injured my foot. I also remember that the mowing would really work/stretch my calf muscles too.
I had been sitting on my ass for years, unemployed and sitting at the computer all day, every day which probably caused my calves to weaken and get tight/shorten.
Many months to a year after my injury, I finally got a job and had to stand for hours every day. Also being probably 80 pounds overweight at the time was causing me so much pain.
So... I read that your Fascia heals overnight when you sleep, but then it heals in a relaxed state because your feet are in a relaxed position when you are in bed. So as soon as you wake and stand on it, it stretches and tears again. You can feel it tear every morning as you stand on it. Treatments like the splint and the Strassburg sock work by keeping the Fascia (and calf?) stretched while you sleep/while it heals so that it does not tear so much when you initially stand on it in the morning.
You can make a Strassburg sock yourself with two socks and a shoestring - there's instructions somewhere online. (Put one sock on, leaving some slack on the end at the toes to tie one end of the string to. tie the other sock around your leg just between the calf and the knee, then tie the other end of the string around that to stretch your foot/toes/Fascia.)
I used it a couple times - it's rather uncomfortable to sleep like that... But I guess the most helpful thing was losing 20 pounds, (Somewhere it said that the Plantar Fascia receives 4 times your body weight. So, if you're 50 pounds overweight, that's an extra 400 pounds for your Fascia to support. So, losing just 20 pounds is relieving the Fascia of 80 pounds that it has to support.) plus getting used to standing for hours again.
Another tip was to get a tennis ball and roll under your feet every night. Don't use much pressure at all, just roll it around. This breaks up scar tissue and also acts as a form of exercise/stretching/strengthening exercise for your Fascia. I did this a lot for about a month or two.
Now I have almost zero pain.
Thanks! I just bought a peanut 🥜 massage ball and started rolling my feet on it! I even had dry needling done on my calves, but the pain came back again! 😩
Dry needling! That's some crazy stuff!
I have been a massage therapist for 22 years, and you are correct, that all plantar fasciitis stems from tight calves and achilles. But you have to figure out what is causing the calves and achilles to be tight. Sometimes you can stretch them out, and sometimes, they are so jammed or twisted, that just stretching is not adequate. Sometimes movement has to activate the muscles to change their positioning
The use of repetitive machines can create a twist in the legs. Sometimes running creates a jammed calf and achilles. See an experienced massage therapist. There can be dozens of causes, because every body is unique in its structural load dynamics.and movement patterns . After touching a lot of bodies, and asking lots of questions, you start to know what you are feeling..
1. What does 'jammed' mean, technically?
2. One cause that is common to all 'causes' of tightness is lack of nutrition. For instance, muscles require magnesium to be able to stop firing/contracting.
3. Figuring out the causes is certainly a smart thing to do. I tack the tact that getting muscles functional again (the tighter a muscle is the less functional it is) is the primary goal. Running etc isn't the problem, tightness is the problem. Well, too tight muscle and connective tissue, inflammation process, and nutritional lack.
@@TendonitisExpert "jammed" means that the muscles are not positioned or aligned where they are meant to be placed. They are pushed too close to each other, causing the ankle to be out of alignment. Running forces the muscles to be pushed in together and off their aligned positioning. This mis-aligns the ankle joint and causes ligaments going into foot to be off their positioning, causing them to tighten which causes the inflammation. Inflammatory foods can effect the problem, heightening the nervous system's sensitivity, but is never the core cause.
I just call that 'tightness'.
Systemic infalmmation can indeed be a primary driver, even singular cause, of plantar fasciitis (well, foot pain that gets diagnosed as Plantar Fasciitis). Many people have foot pain with no actual significant biomechanical imbalance, etc.
@@TendonitisExpert "jammed" in the ankle means that the hip is jammed and muscles branching down the leg from the hip are "mis-positioned", or pushed together, not aligned. All foot pain, is caused by a bio-mechanical imbalance in the legs and/or hips, causing the foot to have to strain too hard to hold the body up. Would you mind telling me what makes you an expert on Plantar Fasciitis? The only way to definitively know what is happening in the muscles is by feeling them. And even that takes many years of practice,
I'm not familiar with that language, 'jammed' and muscles being 'mis-positioned/pushed together'.
I presume that by 'pushed together' you mean the muscles are contracting/too tight and thus sort of compressing themselves.
By 'jammed' do you mean the joint's are compressed due to surrounding muscles/connective tissue being tight and thus compressive?
This is day 2 of doing your foot care routine. My feet and heels feel so much better already! I'm going to keep it up for 7 days straight like you said. I'm so excited to think I might be able to walk and be on my feet all day again without pain. I'll keep you posted.
Please do.
How did it go?
@@TendonitisExpert
Say no better not of pain and I hurt but the person is still on it dealing with it so you can tell me anything at the correct recommending that I do physical therapist that is good for tendinitis
Many thanks for the valuable information in this video. I just put it in practice and it made a miracle in my right foot. I've been suffering plantar fascitis for weeks and the pain was unbearable, now I have quite a relief.
Ended up with this injury through running daily and discovered there was an improper load on my calves/upper leg muscles along with my own running technique. Tightness was mentioned in the video multiple times and I remember days before the pain in my foot came my calves were so tight in the morning. Stretching and percussive massage therapy was my remedy for the entire legs and the pain decreased by 90% within the first week of me being consistent. Everyone’s bodies are different but I’m pretty convinced PT and non-invasive therapy is the way to go to heal this injury. Useful video
Every body is different, and every person's specific scenario is/can be a little different, but the mechanics are all the same (taking in those scenario differences plays on the mechanics...but the mechanism is the mechanism). And tightness causes problems, no matter how you look at it. Good job on going to work on the tightness, that's a smart move.
I had to massage my calf and bought Brooks sneakers. I am sure nutrition is a factor too. But I always tell people to massage your calves. It helps.
It makes perfect sense everything he is saying. I’ve been having plantar fasciitis for over 10 years the only thing that gives me relief is massaging my lower leg. I’ve been seen by 3 podiatrist specialist and they didn’t help me at all. Never again going to one of them .
I had a foot prob for ten years and it was a muscle in my actual foot. I discovered it myself of course, after years of Ortho doc, PT, podiatrist, huge ugly shoes, inserts, ice packs. We need a revolt on these ppl that are stealing our money
I just got diagnosed with this. I think one of the factors that this happened is because I am a little overweight and that puts additional pressure to your legs and feet. Your gait changes too and most of the time you don't notice it. On top of that, I have to stand 8+ hours, wear a two piece suit and dress shoes all day long.
On The Spot Interviews .. yes im on the heavy and work in dress shoes all day with lots of walking... but i noticed ...stand up, feet shoulder with apart barefoot at home... now look down at your feet by the inner ankle.. inside ankles NOT the outside .. now notice how if you stand relaxed your inner heals sink out and down... if you stiffen up your calf and leg shin muscles you create an arch ... so long story short we get lazy and take steps and allow our inner heals to sink down .. rather then walk more stiffly by using all our foot and leg muscles ... and yeah dam dress shoes do not make it any easier... or help at all
This video seems to line up with my experience. Struggled with PF pain for a long time and didn’t find relief until I addressed the lower leg as described here
I've been suffering from plantar fasciitis for 1 1/2 years and doing all the required exercises for plantar fasciitis but have had no luck.
The prednisone shots
The frozen water bottle
The little ball with spikes
Prescription maloxicam
Prescription orthopedics inserts
Ibuprofen
Asprin
Massages
Supportive new shoes
Lidocaine
Foot ice baths
Flip flops for plantar fasciitis
Camphor patch
Ice foot baths straight to extreme hot foot bath
Used rolling pin
Walked barefoot in the snow because of the pain.
Bought electric foot massager
This video makes 100% sense!
I will now concentrate on calfs and hamstring muscles.
I have been doing stretches for about a week and 1/2 what a difference!!
strebis6 Same here! I just realized that my hamstrings are so tight that I can't straighten my legs
cjms what stretches are you doing?
If the calves aren't working correctly, would working them more helpf fix that lack of ability to function?
TendonitisExpert I'm going to say yes. I am now going to therapy and they have me doing.......
1) Hamstring and calf stretches.
2) Toe flexion strengthening, I'm doing towel crunches.
3) Calf strengthening, I'm doing seated heel raises.
4) Ankle inversion strengthening, I'm using elastic resistance.
THANKS!
I’ve known this for ages. Could find no research on this but I have severe knots and read about referenced pain so figured out the arch problem had to be related to tightness down in my anterior chain. I’ve got Achilles tendinopsis and bouts of plantar fasciitis. When the Achilles are not inflamed, I cure the plantar by stretching my calf. Until recently, I haven’t had a solution to the plantar while the Achilles are in pain as they get triggered by the smallest stretch of the calf. I bought some Crosstrap Achilles straps that have isolated the muscles from the Achilles enough to allow me to stretch my calves. They have even allowed my tight hamstrings to stretch a bit. I just started using them last week so am hoping I can loosen up the back of my legs enough to heal both conditions. Now I am going to keep working through my entire anterior chain and really work on the glutes as well.
Yep. Tight muscles (or parts of muscles that are tight, or very very tight as in the case of 'knots'), mean the muscle isn't working optimally/correctly, and thus isn't/cant absorb force like it should, and other things have to both compensate and get hit with forces they (ideally) shouldn't be.
I agree on this ... My plantar fasciitis started when I got problem with my left-leg calf, but of course this inflammation was triggered by a stressful exercises on that left foot having that issues.
T.E. is right, but lower leg problems may be provoked, and often are, by pelvic rotations, or a misalignment that threaten the integrity of pelvic function. These could be sacro-iliac joint (SI) dysfunctions due to falls, auto-accidents, or back/leg injuries that necessitate chronic muscular contractions to protect the integrity of the spinal column. Over time, even a small misalignment can cause system wide contractions in the attempt to stabilize important organ functions like digestion, elimination, respiration, etc. I have found lumbar and SI joint issues, to be the most common origin of plantar fasciitis, but those problems reach all the way into the lower legs, then affecting foot function and PF.
Can't argue with that. Other than that there's lots of variation possible, including problems starting low and moving up causing pelvic issue, etc.
A few years ago I was diagnosed with Achilles tendonitis and man that sh.t hurt soooo bad I could not walk. The most pain I have ever had to endure on a long term basis. Physical therapist worked me over and nothing helped. One visit he tells me to lie face down on the bed...I said not without some drinks mofo....anyway he takes an old school rolling pin to my calf and I came unglued!!!! I could clearly feel him working on 3 distinct golf ball size knots in my calf....it was terribly painful, but I experienced a degree of immediate relief. I got a stick at the house and rolled my calf any time I was sitting at the time for a few minutes. In no time the pain completely subsided. I have recently begun having Plantar Fasciitis on the other foot based on CT scan and am going home to roll my calf out :D
Good! I like it!
thanks for the info I will sure try it on myself
I had plantar fasciitis for 1.5 years. Tried all kind of modalities. Nothing helped. Then I lost 25 pounds. Gone. Physics.
Good news/bad news, gotta try things until one finds what works. And losing 25lbs never hurt anybody....
same and I lost 30 pounds but I did a good 4 mile run and it seems to have come back. Need to try other things and stretch or it'll come back.
Thanks. I’m currently losing weight and mine began after a dance competition
When I would do calf raises in the gym, my plantar fasciitis would flare up. The next day it would hurt. This was constant. Now I've had it for months. I always knew it had something to do with the calves.
you said plantar fascitis at least 900 times in those 8 minutes! :) anyway, back to the video
It doesn't really have any nicknames, so.....yep, them's the words to use.
😂😂😂😂😂😂😂
Runaround you sell a product .My doctor knows how to heal Plantars fasciitis
If your doctor knows how to get rid of your Plantar Fasciitis, then why are you here on youtube looking for a fix to Plantar Fasciitis?
Thank you so much for sharing and 100% right ,,any recommendation to work on it?
Lots. First, read through the comments on here, follow the links and read those pages.
This reasoning is on the mark with my situation. My diet is good, low body weight, low BMI and physically fit. These are causes others mention and just are not my case. Have PT in one foot and that lower leg has some tissue and vein damage. Makes perfect sense that the lower leg is the cause.
Am in tears hearing all these word. How can I be suffering this mich
i have PF and went to physical therapist and first thing he told me is that the foot pain is a symptom of other things I have, mainly sciatica, tight calf and some hip issues. so far most of the pain has diminished with therapy and exercises. so I am quite glad I can get out of bed and not have excruciating pain while starting to walk, just a mild burning sensation now.
Good!
What exercises/PT did you do to get rid of this? Been trying to solve this myself!
I short term fixed my foot pain by going on my tread mill, setting incline to max and walked 15mins I woke up next day with no foot pain but top of the calf muscle was soar. I say short term because I am gamer who is very inactive with walking. I've looked after a dog for 2 weeks which was causing the foot pains. So get active people and climb some hills
You never seemed to get around to the point of how to rid yourself of the pain.
Hi Patrick. You are correct. This video isn't about how to rid yourself of the pain.
But you never said what it could be either. You just said it’s because of the calves. You never really gave a solution. This is so misleading lol
What? I never said 'it's just because of the calves' and I in fact said a lot more than that. And again, this video isn't about a solution, nor does it promise a solution, what it's about is in the title "Plantar Fasciitis Is Not A Foot Problem".
He got around to it, inadvertently. To purchase his plan / merchandise that will give you that information. Not everything is free or should be. It's his profession and he should get paid helping you if he is licensed.
The point of this video is to inform of the cause(s) of plantar fasciitis. Not to tell you how to treat it. Purchase his DVD; that's where his goldmine of information, advice, and "plan of attack" will be. Or where it should be.
Makes sense because since I have been having plantar fasciitis I have also been dealing with soreness and tightness on the same leg
I just came upon this video today I’m improving a lot what I’ve been going through and I’m so glad I came across this video because it makes sense about the calf
Seriously? Watching all the way till the end waiting for three answers to three causes and getting a commercial for your DVD? Good God! That’s not how it’s supposed to be!
And yet, that's how it is. Because the title of the video is 'Plantar Fasciitis Is Not A Foot Problem'. Not, 'how to fix plantar fasciitis'.
@@TendonitisExpert You insult the intelligence of the watcher by taking 8 minutes to say what you can say in about 15-20 seconds. A waste of 7 1/2 minutes of my time.
@Kris You didn't need to add that second sentence the first sentence was enough. It's redundant. You could have shortened the first sentence up too.
@@TendonitisExpert You're a real customer service kind of guy, aren't you? Whatever expertise you have is getting completely lost in your ploy to string people along and then treat them like shit when they call you on it. What a waste.
I should provide 'good customer service' to people who attack/insult me? Lol. This isn't facebook (faceless fights and insults and bad logic), please stop interacting like it is.
Wow 8 full mins and 1 second of repeating the same thing. Thank you but I still don’t know what’s the damn cause is , so you’re saying to get rid of the cause I have to get rid of my calf?
You don't know what the cause is? I repeated it for 8 full mins so you COULDN"T miss it. But you still did......hmmm.....
Jason Troche I’m with you dude. He repeated him self endlessly on a very vague “cause” but gave no actual method to cure the pain. How do we reduce the Tightness, inflammation and malnutrition specifically? Are there stretches you can recommend, icing methods or even a vitamin supplement to help? Telling us, it’s not our foot but our leg, gives no actual solution. For a person in pain it was a frustrating video.
What's vague about 'these three factors'?
No I don't recommend stretches.
Knowing that plantar fasciitis isn't a foot problem can be VERY valuable informaiton when your doctors etc all focus on the foot being the problem. Can save you all sorts of time/effort/money. Many people spend and waste years trying to 'treat the foot'.
I try not to recommend individual aspects, because all three factors must be effectively dealth with. Having said this, this is good information: www.TendonitisExpert.com/magnesium-for-tendonitis.html
TendonitisExpert look dude your video was not very helpful. It was a tease for the product your selling. My advice is make the video half the length. You were way long winded with very little information. It was frustrating to watch frankly. I kept thinking “Get to the point!” Take some criticism with out trying to defend your poor video. I get that you’re a doctor and that makes you smarter than everyone but, try to look past your own nose.
The title of the video doesn't imply nor promise info on the fix. WHich is what you were looking for. It doesn't make the contents invaluable.
Plenty of videos/professionals will have you focus on the feet. But the feet are not the problem. If you want to focus on the feet with 'valuable' free info, you're more than welcome to give it a go.
Yes, admittedly, the video itself could be better. But the content is critically valuable if you don't look past it for something that isn't there (or overlook it because the view thinks it's 'basic').
I am a career carpenter. A few years ago, I was dealing with some kind of pain in my dominant forearm and hand. I assumed it was overuse related and it was severely limiting my ability to work. I was getting desperate and fearing surgery. I happened to find your video on guitar tendonitis. I bought your ebook out of desperation and it turned out to be the best money I ever spent on myself. It took me weeks following your program but I got healed up. Now, I have been dealing with issues with my feet, but it is worse in my dominant foot. I got lucky and found this video and remembered who you are. I'm really hopping you can help me again!
Edit: After reading some comments after I writing the above, I'm sorry that people see you in such a negative light. I'll admit, I too was incredibly skeptical when I was dealing with "guitar tendonitis". I thought you were a snake oil salesman but I absolutely did not want to get injections or surgery unless I had exhausted all my other options. So I bought your ebook. I'm sorry people are giving you a hard time, but it really did work for me and it helped me continue working pain free after I put in the work. And, once again I am really hoping your plantar fasciitis information benefits me as well.
Hi Max.
The thing I love about the internet (here, specifically), is that everybody is skeptical, but some people choose to give it a try and see what happens, but MOST people would rather be skeptical and righteously correct about it, and never try, and continue to live in pain etc.
They trust doctors blindly...often even when years with those doctors fail to help But I'm an asshole because I'm not a doctor and I'm trying to sell something online (on youtube...where 100% of videos are monetized one way or another). People are funny that way. It keeps me amused. And I delete the really nasty comments. Shrug.
Anyhoo, I'm glad you remembered. The lower leg/foot is exactly the same as the lower arm/hand (close enough the same to call it the same). Sure you could buy another one of my programs, but really you should just apply the first one you got to your lower leg/foot. All the same stuff.
@@TendonitisExpert hey, thanks for your reply! I'm glad you put your knowledge out there.
Honestly, I don't know where the original files are anymore and I really don't mind getting the feet specific pdf. I tried a few of the techniques I remember with my hands but I think I just need to start at the beginning and work through it again.
Again, I want to thank you. I really feared the idea of surgery and after talking with fellow carpenters about similar tendon release surgery, I'm incredibly happy I stumbled upon your wisdom. Thank you.
I'd be all for surgery if it worked. But, while it may help for a while (after many many months of recovery), it ignores all the causes of the problem in the first place, and they're still there after surgery.
Yep - PT recommended exercises to reduce tightness in calf and other muscles. We didn’t discuss nutrition. PT has done wonders.
I’ve been doing yoga for a couple of weeks now, and my planter fasciitis is slowly going away. I’ve been stretching my legs out really well. The yoga is releasing the tightness. Thanks for your information.
Can you please tell which asana you are doing? Or which stretch? TIA
Firstly these are my own musings on the original video and not medical advice. I just think a fuller answer for those looking to get help may be needed. If not.. il enjoy writing it and feel free to ignore it. Always seek advice from your doctor first. There are many many...many...causes of heel pain. Plantar fascia problems are just one. You cant be treated without a professional diagnosis.
I like the mention of cause and symptoms. We should touch on why the calf muscles have "decided to magically get tight" ... For a notable subgroup of patients, calf tightness is a Symptom (not a cause) of a more global problem.. ie weakness/altered movement elsewhere. Surprisingly it usually disappears (along with plantar fascia pain) when the global loading capacity of the leg is addressed and neuromuscular control is optimised (the other stiff/weak bits are addressed so that the leg can deal with weight/load effectively again). Though true, a subgroup have optimal biomechanics (things work well in their legs, load is dispersed effectively) but they overload through excessive loading of the foot (increasing activity levels suddenly, changing activity type suddenly, increasing time on their feet, increasing running distance, speed, altering foot strike) and this can result in calf hypertonicity/tightness, lack of ankle dorsiflexion in some. Splitting hairs.. just the calf hypertonicity can give heel pain due to gastrocnemius trigger point referral.. but none the less increased loading through the plantarfascia and eventually a failed loading response typically leads to degenerative tissue change in the plantar fascia and >>heel pain.
Histopathological studies (cut out bits of the plantar fascia and stick them under a microscope) have shown the absence of any inflammatory processes in the majority of Plantar Fascia Pain patients. They actually show a structural degenerative change within the collagen similar to a tendonopathy. Hence we dont call it plantar fasciitis (itis referring to inflammation).. its plantar fasciopathy/fasciosis. Just like tendinopathy or tendinosis. Again - in most tendonopathy cases.. NO inflammatory mediators found on histopathological testing.
To summarise the recent evidence base...
1. if its a new problem e.g. 8weeks or less (very rough, time periods aren't v usefull) , but if the pain is quite intense, severe in the morning/on moving post rest and doesnt ease off much when you get going, notably restricting your function.. you need to reduce the load on your foot, and let this reactive stage settle. Wear supportive cushioned shoes, consider a cheap gel heel insert (cheap gel cups are just as affective as custom orthotics in most people, with the exception of some people whom have specific biomechanical foot/ankle issues), consider basic pain relieving modalities e.g. pain killers, creams/gels etc. If you are able, attempt to stretch your calf & hamstring muscles (easily found on youtube) and or consider soft tissue work on your calf muscles eg self massage. But the big thing - modify how much load your putting through your heel. let it settle.
2. If things have been going on for a while, symptoms are still sore first thing/ first few steps after youve been sitting.. but they ease off after a bit and seem to settle until youve done a bit too much walking / end of the day... the above options are still relevant but you can add on:
>more frequent/intense calf stretches regularly through the day to restore normal ankle dorsiflexion, offloading the plantarfascia and alleviating, along with self massage if you want, any contribution from myofascial trigger points in your calf muscles.
>We also need a graded return to loading within the plantar fascias tollerance zones.. ie gradually increase time on your feet/distance walking etc to allow the tissue to adapt, rather than overloading it by doing too much and going back to phase one. >Recent (albeit limited) evidence suggests heel raising exercises with your big toe extended may help, especially if you are in the "athletic" population. As may strengthening your toe/foot muscles by picking up a tissue, holding and placing it down, with your foot/toes.
>It is also worth looking at how strong the rest of your body is.. the key factor being stability muscles here. the big ones being Buttock muscles.. but gastroc, soleus, tibalis posterior & anterior, hamstrings, quads.. IMO all relevant as weakness can lead to abnormal loading. Without good muscle control, your body moves in a compensatory way which excessively stresses structures leading to loading problems and pain.
>its worth looking at how flexible the rest of your body is.. mainly can you pull your foot up towards you and keep your knees dead straight ( dorsiflex your ankle).. Can you pull your big toe a good amount back toward you on both sides.. lack of both these can increase plantar fascia loading.
>There is also suggestion that high BMI/weight can contribute to people developing heel pain - consider if this is relevant to you.
3. Most people should get better with the above. However. Some do struggle.. and plantarfascia pain isnt always an easy one to shift. The consensus suggests minimum 12 weeks of the above conservative treatments done correctly under the guidance of a health professional .. After that point if no success and a diagnosis of plantar fascia pain is definitely correct.. there is good evidence for certain injections such as PRP and AWB. Evidence favouring inclusion of PRP. These are found in our own blood, and are extracted, processed and reinjected. They are growingly preferred over steroid injections due to less side effects and longer lasting beneficial effects. However, they are not as readily available.. and steroid injections are still regularly used with good evidence that they can offer some relief short term. Whether steroid injections can give lasting relief is debatable and not confidently demonstrated in the literature. There is also a growing support of using ECSWT (shock wave therapy) ... this has shown good results for people with quite chronic/long lasting plantar fascia pain, but research is quite young here and we dont yet know whether ECSWT gives people long lasting relief as the data isnt published yet AFAIK. Theres also lack of consensus on what dosage/frequency is best.
That turned into my own consolidation of PFasc pain, I was going to delete and save in a word doc for myself but I will still post this just incase anyone finds it usefull.
My main thoughts would be.. always get a health professional to diagnose you - there are many causes of heel pain. some serious. For plantar fascia pain...you have to really take ownership of this problem if you have it, it is a cause and effect problem.. just like most Musculoskeletal issues. The structures in your body are just responding to what you have put them through / exposed them too. Some of these things will be obvious.. some not.
Spot your causes, risk factors and do everything you can to tackle them along with following your health professionals prescribed exercises to the letter. That really is your best shot at getting better.
And thankfully, although its painful.. plantar fascia pain isn't serious and more often than not does get better.
There's just so much wrong with much of that. Including "And thankfully, although its painful.. plantar fascia pain isn't serious and more often than not does get better."
Tell that to all the people that can barely walk due to PF pain, and then have surgery which makes things worse/doesn't help. Plantar Fasciitis absolutely can be debilitating, and thus 'serious'.
For some people symptoms get better, sure, but for most people the symptoms eventually return, last longer, get worse. Otherwise it wouldn't be such a large topic if 'more often than not it does get better', because most everybody would just get better when the problem just magically goes away. Wouldn't that be nice?
Useful, thank you. The calf muscles...hmmm, you've got me thinking now! I sometimes wake with a feeling of a pulled muscle in my leg from time to time. I have a plantar fascia tear at the moment....painful, I've had it for 9 months, I've had an xray, MRI scan and I'm now awaiting physio. I will take on board what you've said, thanks x
i had it for one one month now and when i watched your video i did massage my muscles at my legs and the good news is when i woke up the pain reduced by days i appreciate your advice. Thanks alot i had a big problem with it
I've been fit all my life and POW! I have PF for about 8mo now.
Been to physio, I can tell he doesn't know what to do and his organization doesn't give him the time to spend on it.
I spent 6-8 appts on a pod and ended up with custom orthodics that even after 2mo of usage hurt like shit.
My own researched physio (stretching, toe stretching and point massage), changing my daily shoes (every day, all day) to Asics (Gel Nimbus) and putting the orthodics aside has helped enormously.
I try to do stretching a 4-5 times a week, but should do more. The turn around has been stretching the upper side of my foot, particularly the toes. Pull/curl them down gently towards you underfoot gently for 30sec to 2min.
Cycling, rather than walking/running has helped a lot too. I have more better days after a 20-50km ride than walking or running a few km.
Ironically, being fit/active can help cause it, and not being fit/active can help cause it....
Doesn't it suck when you go see a pro whose entire business is working with what you have, and you walk out sadly confident that they are in no position to actually help you fix the problem. Custom orthotics, good lord.
More stretching can be good, but there's a point where at best it just maintains and doesn't help (more than a little), and then a point where it doesn't help at all. Because if the muscles literally can't relax because, for instance, lack of magnesium, then stretching can't result in good results (to the extent that it can't).
Cycling adds less irritation into a irritated dynamic that walking/running, for sure. It's a good way to stay active. But as I'm sure you're aware, doesn't help fix the problem.
There are several causes of Plantar Fasciitis:
1. Abnormal biomechanics of your foot. This leads to an unstable midtarsal joint allowing for collapse of the foot specifically the medial longitudinal arch. You have to think of the plantar fascia like a leaf spring. When you put weight on your foot it bends but if it bends too much then the plantar fascia will rip and tear. This causes inflammation and pain. Orthotics and a good pair of shoes will help with this by supporting the foot and not letting it collapse. Surgically you can release the PF but really you probably need a bigger surgery to fix the instability of the foot.
2. The Gastrocnemius/soleus complex (achilles tendon) is too tight. This complex is the strongest muscle group and tendon in the lower leg/foot. It can easily become a deforming force especially if your foot is unstable with abnormal biomechanics. This will basically make your foot bend at the midtarsal joint and collapse your medial longitudinal arch putting a lot of stretch on the PF. A heel lift and stretching the posterior muscle group helps with this cause. Sometimes a release of the gastrocnemius aponeurosis will help with this I would recommend an achilles lengthening (too aggressive).
3. And I cannot stress how important this one is: Being overweight/obese!! Think about how much extra force you are putting on that band of tissue at the bottom of your foot with an extra 30+ pounds. Think of how much more you Achilles complex has to push off to get your mass going forward! How to fix this problem? Yeah no easy fix here diet like your life depends on it and exercise. Good exercises for people with plantar fasciitis are swimming, biking, weight lifting, rowing.
So how do you treat plantar fasciitis? Well the good news is 60% of the time if you did nothing else then it will go away in about 3 months. For those other 40% go see a trained professional podiatrist/orthopedist who specializes in surgery AND biomechanics. They can figure out what is going on and either support the foot or surgically correct the problem.
Keeping this short otherwise the response is really long.
1. One can try orthotics and sures, absolutely. And/or one can fix the problems that are causing the collapsing arch etc.
WHY would you partially or completely sever the plantar fascia, a major structural foot of the arch fo the foot?? How does that help keep an arch from collapsing?? Personally instead of ignoring the causes of the problem and causing major trauma to the foot, I prefer addressing and fixing the causes of the problem.
2. Heel lifts just shorten that too short and tight complex. Again, why cause major trauma and damage (and expensive) to perfectly good structures when there are simple and effective and traumaless ways to make it NOT too tight and too short?
3. Nothing to argue with there, other than that weight loss isn't hard (and dieting is a proven failed strategy, but that's an entirely separate topic).
Yes, great video. I'm so tired of my podiatrist not getting to the root of the problem. I knew intuitively that it is all connected but this is great.
Thank you so much. I’ve been dealing with this for a year now. I have an high arch, and I was going through a lot shoes! Going to get stretching right away!
I agree. I had really bad pain in the bottom of my feet when I was going hiking, massage n nothing works, until I massages my calf muscle and boom it’s gone. Also speaking of nutrition if I don’t have enough potassium, veggies, potato avocado, coconut water.. potassium rich food I feel muscle cramps in my feet. Thanks
Bottom line : plantar fasciitis Isn t a foot problem but Buy my book to learn more about it !
If by 'bottom line' you mean 'I ignored all the important details', then yes, you're right.
@@TendonitisExpert you gave zero useful information aside from the title
That is laughably incorrect. But the good thing is, you know all about how to fix your plantar fasciitis so you don't need my help.
Yes - you are spot on!!!! Why don't doctors know this!!!?? Ridiculous! I thought I might have tendonitis on my foot. I walk 8-10 miles a week + have not been stretching enough (to tired after a long walk!) Tendonitis is a small tearing in the tendons - that's where the pain comes from. I had this before on my wrist + the solution was stretch, ice, deep tissue massage. I also take extra magnesium too. Great video!!!!
EYE OPENING!! Since doctors regurgitate the same crap for decades, I went to my acupuncturist. After only 2 sessions, I’m much better. I’m in the 6th week of pain. I also noticed the even worse pain on my inside ankle, I’m literally screaming when touched! So needles go right in there. Then I cup myself at home, hurts as well, but so much improvement. A friend told me from the start to stretch my calves, and yes they did hurt. So needles go in there too, and I’m cupping there. Plus using my tens unit. Thanks sooo much for this video!! Every Doc and PT should watch it!!
Ive been wearing orthotic shoes forever, and I now have heel pain (PF), Im a retired massage therapist /herbalist and after using accupressure, and working my calves, which have always been tight...the pain is relieved. I shall continue to find the cause as put forth by this guy, it all works together people..its true the hip bones connected to the thigh bone!!! There has to be a nutritional connection as well, and I will find it, so thank you to all here who have given this info freely!!
There definitely is a nutritional component as well. :)
I enjoyed the video and am dismayed by so many people with their useless comments. You were kind to respond to them.
Why thank you!
I totally agree. Have treated many feet via the calves as an LMT
Thank you for your video, you are totally right. I’m going through this problem with my right foot since October 2022. I got x-rays, two injections on my heel and some exercises. Didn’t work, so I’m doing physical therapy (4 days so far) and they are focusing on my calf muscles, now I have some improvement on the tightness of the muscles and it’s working 👍🏼😉
Well I never had it until after 2 years ago when our shop which had a wood floor burned to the ground and we had to use temp facilities that have all hard concrete floors, then myself and 2 co-worker who work me me in the same area all have this problem, nothing else changed, same shoes, same work, same hours, same diet, it's from standing on concrete floors 10 hours a day.
I moved to a slab house and had it kick back in again. I had it years before but it had gone away with rest and silicon heel cups.
Yes
That was my experience. When we moved south and into a house with a slab floor, that's when my problems started.
I wouldnt think your feet would know the difference between wood and concrete. It's not like the wood has any sort of cushion to it.
For me, sciatica and plantar fasciitis go hand in hand. So i do yoga that focuses on the lowerback and core and ive been eating better. There are still bad days but def not as bad as it used to be
My foot also has a high arch, so getting shoes made for that also helps a lot
Thank you for this video. I have thought that it is linked to inflammation and not enough minerals, but your explanation about the lower leg also makes sense and I have been stretching it out. I had scoliosis as a child and my hips are uneven so I only have the pain in my 'longer' leg. I have had this about 3 weeks and it seems like there is a lot of conflicting information out there. I don't want it to progress to an actual bone problem. Will check out the website.
I believe I’ve got this in 1 foot in the last month or 2. For the 2-3 months just prior to that I was noticing a very slight but constant dull ache in both calves.
Its unbelievable how frequently as a massage & bodywork therapist I have to nervously, reluctantly tell my clients that their doctor doesn't know what they're talking about. And hope the client doesn't think I'm crazy, arrogant, dangerous or bizarre. Sigh.
Everything is so connected! I try to cut through & create mental breakthrough for my clients by saying "You can have a problem in your toe that makes your neck hurt, and vice versa."
I adore how you go through EVERY step of this whole logic, step by step! We have to remain tenacious & uncompromising, & to relentlessly attack & process this tedious logic in order to very to the truth & healing! Bc most people do not have rational logic or common sense. Thank you for repeating it so much! This is PERFECT.
Bless you!!
Amen! I find the antidote to them thinking you're crazy/arrogant/dangerous/bizarre is to deliver results.
I don’t tell my clients their doctor doesn’t know what he’s talking about. I show them where the tendons of the muscles in the calves attach. I explain HOW magnesium is nature’s muscle relaxer. I recommend anti inflammatory foods and I perform myofascial release. When the pain goes away, they figure the doctor out on their own...
This is absolute truth i had tight calves loosening them gave me instant relief..
You’ve got my attention. I’m only 36, and grew up with athletics being a big part of my life. For the past ten years though, I’ve been sidelined by tight leg muscles, leg pain at night, plantar fasciitis, Achilles tendinitis and recently a badly sprained ankle. I’m over it. I recently bought a gua sha tool, which sent me down this rabbit hole of fascia. This led me to a silicon cupping set (which is the bees knees so far). Your explanation here makes a lot of sense also, and validated my sense that these issues have a root cause. Thanks doc. Hope this works...
www.TendonitisExpert.com/magnesium-for-tendonitis.html Lack of adequate magnesium causes tight leg muscles, leg pain at night, plantar fasciitis, achilles tendinitis, which sets one up for badly sprained ankle(s). Massage/stretching etc is great, but if the muscles aren't capable of relaxing (because magnesium is required for muscles to stop firing)....
Three main factors are involved, as per the video. And, one can have 'more' of any particular factor than another.
Hi Joshua. I have posterior tibial tendonitis. Will your book help me take care of this problem. I had PTT about 20 years ago after a particularly energetic ice skating session. The arena ice was very hard and i was doing high speed fast stops to spray ice (showing off) . I was using the outside of my right foot to stop. Normal stopping is done with the inside edge of the blade. Those were hockey skates, totally different techniques than figure skates. As I would do these hard stops my foot would chatter across the ice, with insufficient ankle support in my skates. I haven't ice skated since.The next day I could hardly walk. It took a year to clear up so I could start running again.
This time I have been less active. I don't run any more (for past 5 years) but I bike and spin in the winter. After spinning I'm getting the PTT pain below my interior heel bone and I see some collapse in my stance.
Hi John. I would get the Reversing Achilles Tendonitis program (www.TendonitisExpert.com/reversing-achilles-tendonitis.html). If I had a Post tib tendonitis program, it would be exactly the same but 'achilles' would be replaced with 'posterior tibialis'. Yes it will help. It sounds like (as a main factor) all that stopping was a huge load on certain muscle(s), they contracted really hard to do the job (long story short) and stayed contracted. So too tight for years, etc, and it's all downhill from there. One needs to get that contraction/tightness reversed. Having said that, now you have the entire ecology of the lower leg to deal with..it's never just one specific thing. But, get all the things, and you should be able to get back to running etc again (If you want to).