The Plantar Fascia DIRTY DOZEN (12 Things to Avoid)
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- Опубліковано 24 січ 2020
- The Plantar Fascia DIRTY DOZEN (12 Things to Avoid)
Bob and Brad demonstrate 12 reasons why your Plantar Fasciitis is not healing or getting better and some causes.
This video is a part of a series of videos on how to treat Plantar Fasciitis on your own. Check out the full series of videos along with downloadable guide sheets for each video on our website here: bobandbrad.com/programs
Are you looking for more information on treating plantar fasciitis? In our complete Plantar Fasciitis Series, Bob and Brad demonstrate tests and treatments for plantar fasciitis. This includes exercises, stretches, and other techniques that can be done at home to decrease foot pain. Find the full playlist here ua-cam.com/play/PL8l32k1r15l5-EIbYLx-HiiypueuVsiMH.html
Really great presentation here guys, thank you very much!
Thank you Bob and Brad . All good info
Excellent video like always 😃
Following this series. So thankful for it. Trying your suggestions and they are helping. Very slow progress,but...its progress where there was none. Thank you again.
Going on six months of this stuff. Thanks y’all for the help.!getting better slowly. I need the gym big time
Thank you so much for sharing such useful information, also help people with this problem to understanding it much better how beneficial it is ….very grateful 😇 👏👏👏
You guys are amazing. Thank you for sharing your knowledge and techniques and making a less painful life possible for those who cannot access 1 on 1 therapy for whatever reason.
Good information! Appreciate that!
I’m only 40 n now suffering of some intense hill pain, not fun. I noticed my posture was off n stress was adding to this. Still working on it. Cheers from Ohio!!
I so enjoy the videos. They are informative and applicable. But, your down to earth approach, the humor, makes them more relatable and less threatening to patients. Thanks guy!💞💞💞💞💞
Appreciate all your info!
That's Good, Keep Going!
after watching your videos.
I bought an asics gel nimbus 22, my foot immediately improved.
it feels less painful.
thank you very much
Do you have suggestions for loosening tight calves without irritating PF?
Bobn &Brad ever answer questions? I find some of their recommendations confusing. Do toe curls for treatment, don't do or will make worse. Which is correct?
Good advice. The thing that helped me the most was leaving my Birkenstocks right next to the bed and if I got up in the night I put them on.
Bob and Brad for the win
Hi Brad & Bob,
I have a question-I am using new spinning shoes and my left foot I had a pain in my heel. Need some research on the internet and decide to self treat with massage and KT Tape and wrapped my foot and also took ibuprofen and acetaminophen which really worked. Is there something else you can suggest other than having the cleat on my shoe adjusted.
I come for the intro. I like it. 👍
I have a constant battle with this. It is SO slow to recover once it starts and comes back easily. I always wear really good shoes and replace my walking shoes every 6 months. Thanks for this video on this topic!
Please what shoes do you use
Hi number 1 and two seems like wall cliff therapy? so it's not recommended to do wall cliff therapy?
ua-cam.com/video/4sjUusE-7sk/v-deo.html
Hi, I've had a vacuum cup treatment, and the guy said that there is weak blood circulation on my back on both sides of the spine where the bra strap is. Can you recommend treatment? Thank you.
Dealing with plantar or some kind of chronic heel pain for now 4mo with no reprieve even after using your amazing tips. Starting to consider my pre-existing dropped foot a significant cause of keeping so bad. Losing weight, less standing and definitely keeping careful attention to which cushioning in shoes since my floors are ALL hardwood
Sounds like you know your body well! We do have videos on foot drop and some new ones on PF if you'd like to try those out as well
I experience a lot of pain in my left foot from my plantar fasciitis injury while driving two hours for work. What position should I have my foot so it alleviates the pain while driving? I have long legs and have positioned my drivers seat all the way back. I stretch my calves and hamstrings prior to driving but still experience pain.
The newest fad in running is zero drop, minimalist running shoes. I wear a minimalist trail runner every day all day at work, standing at a work station. I'm using an OTC orthotic insert. I have problems with my ankles rolling to the outside with padded running shoes . More cushion makes this more likely, as the cushioning foam compacts under my weight (202lbs.), so I use a minimally padded shoe. I like that less drop in a shoe causes a natural stretch in my calves and hamstrings. Custom orthotics are on the way, and I think that things will be better.
Question: Are barefoot minimalist shoes destroying the structure of the foot in people who use them? They are praised to the heavens by many of their users. I am 66 and don't run any more, but I do multi-day hikes of up to 140 miles with less daily foot pain than I have after a typical day at work.
Loving this subject, I have had this problem on and off since 2008. Wearing shoes all the time is what heals it for me, I love to go bare foot in the house so when I feel the pain coming back it’s back on with the shoes.
If you decreased your weight by 50-70 lbs, a lot of your problems would probably go away or at the very least be minimized to manageable levels.
@@confusedwhale I’m 5’3” and I weigh 118 so that’s not the problem - I would die if I followed this advice but I get it - maybe it is sometimes caused by weight - not in my case though.
@@confusedwhale Wow!!
Thank you
You're welcome
Is the stair master an acceptable exercise when you're trying to heal from plantar fasciitis ?
UVEX work shoe are a must ,
Question - is elliptical okay, if done for 30 min a day?
Thanks very much for this. Driving a car for extended periods of time aggravates my right calf muscle by making it tighten up, which can aggravate my plantar fasciitis. Taking my shoe off does help somewhat, but sometimes this isn't possible if there's rain or snow and the mat is wet. Using cruise control as much as possible helps, but of course I can't do that when driving in the city. I have tried various adjustments -- moving my seat far back, moving it close, putting a rolled towel underneath my thigh, putting a rolled towel between my thigh and the console' and nothing really seems to help. I try to stretch before and after driving and try to stretch the hamstring and calf at the gym every workout, which helps, but my right hamstring and calf are always much tighter than the left, and I usually don't even drive every day. I wear special insoles to give me arch support, which helps keep the plantar fasciitis from creeping back, but the tight hamstring and calf can be uncomfortable to somewhat painful at times. It would be great if you could do a video about that! Thank you again!
Steve Silver get shoes with wide toe boxe, no elevated heel and no toe rocker and your feet will start working as intended
@@nolifeclickhere name a brand please
If you already have a bump on the bottom of your foot for years. Can it heal? What's best to help it heal?
Is it wise to do elliptical if you have a slight case of the fasciitis
How about jumping on a trampoline for exercise, would that be a bad idea?
Hello from Ireland first of all Plantar fasciitis where do I start I got the injection in right foot I was doing brilliant until my Arthritis in my right knee got worse and then doctors told me I have osteoarthritis and rheumatoid arthritis.the pain does be so bad I wear a brace on knee whn I am strength training it helps so much without it the pain would knock me my left knee has it starting to but not bad .but my plantar is back full on now terrible thing it is top and bottom of foot very sore when I get out bed takes a few minutes for it to settle a bit I do plenty of streching lately so it helps 😎😎😎😎
Had this horrible condition and suffered from it for around 2 years... till one night I switched to sleeping on my tummy and it went away the next morning. I guess it could be the way the arch is bent that solved it... but in a way its the opposite of the stretches recommended by the doctors and physios (which did give me temporary relief but never solved it ). Never looked back ... people who find it difficult breathing when lying on their tummy are not recommended to try this. Cheers.
Oh, I’ve been kneeling, sitting on my heel, to futz with the woodstove. I’ll be mindful of trying to avoid that. I’ve been struggling with this for 7 months, just went to a podiatrist and got a cortisone injection in the heel. It’s helped a little, but the healing continues.
My doc recommends I do heel raises forms PF
in the other video yo said to stretch you foot to fix the problem iam confused
Hi Bob and Brad: I really hope you see this question of mine as I’m confused. In the 12 Dont’s regarding Plantar Fasciitis, you (Bob) were on your knees showing how not to stretch the fascia but I thought there was an earlier video where Brad was laying down on the table showing how to stretch the hamstrings and fascia (I thought!) with a towel or belt. I could possibly be mixed up regarding the videos. I thought gently stretching the fascia would be a good thing but after this Dirty Dozen video, I guess I’m wrong. Thanking you in advance.
Hi, were you able to find an answer to this?
I'm working on my Plantar Fasciitis right now, and not sure if the stretching of foot is hurting my recovery.
@@ibelong2u - No, I’m still confused whether one is to gently stretch OR not stretch. 🤷♀️. Sorry, I wish I could help. Perhaps Bob & Brad are advising people to not stretch when the foot is painful but to gently stretch when the foot is healed. However, a physiotherapist or podiatrist will be the best person to ask. I always can ‘feel’ the old plantar pain in my foot but, as I said in a previous Comment to another viewer, I make sure I never get out of bed in the morning without flexing both feet about a dozen times each foot. That does help! Bob and Brad also recommend that.
@@elaineculbert8594 Thanks!
@@elaineculbert8594 I noticed the difference in explanations too. I have been stretching the foot toward my leg, but not the toes. Seems to help.
Very good point, the advice on stretching the foot seems contradictory. I’ve actually come across some other advice recommending curling the toes ie stretching them inwards. This is also consistent with curling the toes over a rolled towel.
I can't get that theme song out of my head. Is there a stretch I can do for that?
I am poor, and only have one pair of shoes, I keep trying to buy the right shoe but have had bad luck. Now I have metatarsal pain and problems after x-ray, and I need to get rid of these stable shoe style, my feet and body do not like support shoes. Will get a neutral shoe, new custom made orthotics, and cushion shoes. I also lived with back problems and sciatica. Too high arches in orthotics threw my back out. Yes, getting older everything changes.
Are you doing 'subject of the week' now?
Has anyone compiled a list?
1:18 He was working on a ruff!
It‘s strange that the doctor who diagnosed me with plantar fasciitis said that I should stand on the toes then on the heel, while Bob and Brad said the opposite. I‘m now confused about the stretching.
I have been suffering from a condition that was brought on by over-stretching (when you are in a parking lot and you lean your fore-foot area on the stone and stretch your back calf muscle) since oct/2017. I was a runner for those last five years and ran 8 to 10 miles a day. but when i was stretching, I had felt a separation in my upper fore-foot area (above ankle area) that gave me the impression something like a belt or latch, tore, though there was no pain. And at the same time, the ligament or most likely, the plantar tore (that one, i felt, though not painful at all) from the heel bone. Note, there was no pain during this episode. However, the very next morning is when the pain came on. Any time I arch or ben or flex my heel bone area, that gives off an immediate pain, the feeling like someone is splicing through the heel plantar and bone with a razor blade. I stopped running during that time period and after a year and two months, it somewhat healed better but not completely (in my opinion, it will never heal) though I could now flex to some degree, its just not completely healed in that area. The same symptoms of pain in the heel plantar area come's back any time i flex a certain way too far, past its normal flexing distance. So run the clock about three years later and a new job, where I am standing a lot now, I recently began flexing in that area more, and now the pain has come back, and the same familiar Fredy-Krooger razor blade feeling is back and let me tell you, its a terror! The feeling down there. I have to lean more on my fore-foot (toe area) while raising my heel-bone area so's not to feel any pain. And before anyone should say, "you should see a doctor" - I can't, because I have no coverage and I can't get away from work.
Also, what I can't get from anyone, is the definition or description of this condition that I am experiencing. When I talk to people or even nurses, they don't know what the condition is called and keep telling me that I should see a doctor. Therefore, I believe there is no known condition to call it (it is very rare), unless I am not describing enough detail for them to give me a satisfactory meaning.
Does anyone out there (or here) know what the condition is that I am suffering from? I am sure it is related to some extent, plantar fasciitis.
Nurses can't tell you because it is a diagnosis which is practicing medicine without a license. Legally, nurses cannot tell you a diagnosis. It may very well be plantar fasciitis. If you can afford expensive shoes like Hoka they can help. You will have to save up your money for them.
Find a good physiotherapist, will help you
Is the stretching during yoga good or bad? Down Dog? Warrior pose?
My chair yoga instructor says it is good.. I just bought yoga paws and they are to help with 5 mm of padding for this PF to have some relief instesd of an arch support wrap
I'm a little confused. Some recommended exercises for Planters were heal raises (off a step or step stool) but you're saying it is bad with planters?? could you please confirm that?
I think this video is a correct one
I agree. Confusing. The stretches for helping PF seem to be the same as what aggravates it
I was also recommended several exercises on the ‘bad list’ to treat my PF. Was doing them religiously and it got worse so I’m inclined to believe this video
So football is a no go?
I still play but play on my toes
I did get the injury from footbal as well. I landed from a jump on just my heel.
I am a little confused about the over-extension part (the example of your friend working on the roof and sitting so his plantar fascia was stretched). I have the Prostretch nightsock that basically stretches it in the same way. So is it bad to wear it? I’ve also been doing calf raises because the PT I saw a while back said I should do 3 sets of 15 twice a day.
My plantar fasciitis has been driving me nuts. I appreciate all your videos ...they are great. Just need some clarification from anyone if I should be wearing the prostretch socks and doing the calf raises?? I was told it would help to strengthen my calves...which would in turn help heal the plantar fascia. Was also instructed to stretch them. And i thought you recommended the socks?
Now I’m not sure. Lol. Please help. 😳
jplifesong I think when they are talking about his friend on the roof it may be bad for them because he’s putting more weight on the fascia? I’m not sure, but that would be my guess. The night sock is supposed to work if you wear it consistently.
jplifesong - I’m just as confused and have left a question for Bob and Brad. PF can be really debilitating so I hope the physiotherapists see these questions.
A mild stretch might be helpful, but too much pressure will cause irritation. You can also try and see what works for you. Even the highest educated people may tell you to do something that may not work for you. If it helps, continue. If it doesn't help, it may not be the treatment for you.
woah woah woah, so heel raises are bad? why has every doctor/physical therapist recommended this?? Maybe that's why I haven't gotten better. Thank you guys for your videos!
I was thinking the same thing. And l started doing calf raises at the gym. Going to stop then.
What about swimming. Is swimming good. Front strok or breast stroke or walk in the pool in shallow side.
I am going to physical therapy now and heel raises are part of my program. I am confused 🤔.
My ankle therapist recommended heel raises? Bob Brad? need answers helpp
I was also told heel raises for plantar fasciitis. But they made my pain worse everytime. So I stopped
It up and down and standing on ladder rungs.
So much conflicting information I was told stretching like that is good you guys say it’s bad 🥺🥺🥺🥺🥺
If you haven’t realized yet, most PF advice is self contradictory. If your arch is too high, that’s probably what’s causing your PF. If your arch is too low, that’s probably the culprit. Hee raises are good strengthening exercises for PF sufferers. Heel raises can exacerbate your PF. PF is inflammation. PF is actually not inflammation and it’s actually fasciosis. Cushioned shoes help. Cushioned shoes worsen.
Different placebos work for different people, so PF sufferers either figure out via trial and error what provides them relief or the PF resolves itself unrelated to the actions of the sufferer.
What if you have PF in both feet? What would you recommend in order to stay fit and maintain fitness/health?
They said a little more than 1/2 way through, give exercise on your feet periods of rest, but also try swimming and/or cycling.
I tried collagen peptides and it worked for me better than anything, hope it helps you
You have to get a ventriloquist dummy and do some night time shows 🌃🐰🤹🏻♀️🎅🏻🎄💃🏼🧙🏻♂️🎈😊
So the toe curl is one of the exercises some recommend for treating plantar fascia pain. Confusing.
Yes, I heard this too....I think without the weight bearing part is good. But leaning back and sitting with full weight for a long time is not so good. In my yoga class they don't recommend it while you have the injury.
Oh boy! I had casts with inserts put on both feet at same time. Did nothing for me, but, I spent $10 at Zellers on generic Birkenstocks and cured me. Wore a pair in house instead of slippers. Partner also did same thing and no more pain☺
Aldi_Is_The_Best LOL, she said “Generic” Birkenstocks 😁
Generic birkenstocks.
I had this two years ago and I am catching it now. The sooner you catch it / diagnose it, the more you can prevent it from getting worse and the sooner it will heal. I'm wearing a pair of shoes right now that have a hollow directly underneath the pain area. What you want to do is to not have pressure on the painful area. The more you step on that painful area, the more it will inflame, the more it will be painful, the longer it will take to heal. The shoes I bought just happened to have that hollow under the heal, then I later discovered how useful it is. If I didn't have shoes like that, I would get my router and create a hollow directly under that area in my shoe so that I won't continue to step on the injured area in my foot. I think I also used to wrap my sole as to not have that area absorb pressure and the painful area wouldn't be so "proud" and stick out so much. Well, I just caught it like 3 days ago, so I'll see how remedies work on my mild case (mild because I caught it in time).
What shoes have a hollow area?
@@debthomas3465 Avia Men's Back Cage Athletic Sneaker
Or you can do what I did with my other set of shoes. Router (or cut out with a razor) a pair of beach shoes that have a foam sole, the area where you feel pain. Just before the heel bone.
Doctor and even people told me that I developed it because I’m overweight. But will it ever go away once I lose all the extra weight?
The Dirty Dozen ! Great movie! Boomer here!
For the most part you both have great information to help solve Plantar fascia pain. My only gripe is you should be a little more organized. By that I mean putting up a written list for us to see as well. Maybe 1 long list that you can pause and read or visually put the each point as you approach it. Ir would make you look more professional, more organized and get to the point quicker. Thank God for the fast forward button. As a man I am not concerned with being pregnant. That's at least one off the list...
Hey, pretty good comment, dude!! I also just wrote: Brad "stop with the one word comments agreeing every time Bob SAYS SOMETHING ANNOYING!! Like... "yeah", " right", "yes" "ah ha"!!
I agree they not always organized 🤔
My arch supports and orthotics are not helping my arches. Oh and it was in May 2021 that I first hurt mine.
What cardio can I do them with planter fasciitis ... I've been riding the bike lately but I haven't done any stairs running or jump rope because I don't want it to hurt the next day
Swim
Any foods you should stay away from?
Are there any insoles you recommend? I've bought so many kinds but none were good and unbelievably shoe manufacturers cheap out on the most important aspect of shoes, the insoles.
For me, only one that work are dr. Scholl's insoles specifically for PF. Everything else, even if done for my foot, was waste of money and made it even worse.
But I was only able to find them in the US
This reply is late, but I have found good relief from heat-molded orthotics like Formthotics or Powerstep Archmolds. They can be heated in the oven and molded to your own foot to give perfect support.
Can you explain heel bone spurs? Why they form and what can be done to treat them.
Years ago, I cut out caffeine, and that helped me a lot. I turned 59 this year, and it's been downhill from there, and I was back on coffee. Cutting back on caffeine,, salt & sugar this time
Those are the exercises that my physio told me to do?! The pulling back of my big toe.
Everyone can be different.Especially if the problem comes from your back.At the end of the day.YOU know what u feel.
Does anyone know if it's ok to lift weights while you have PF?
Yes it is
Well I’m sort of a “younger person” with plantar fasciitis and sometimes I’ll jump off of things, but it’s usually not too far.
I jumped off a bed from hanging curtains above it and this is how I got PF .. along with barefoot walking n decent shoes.. sighs ...good luck
So basically don’t do anything that requires use of your feet!?? 😂
But I’m trying to get a dump truck and I do weighted lunges :(
Ok it’s been two weeks and I am really struggling to work. I am doing all these exercises, bought good orthotics, wearing good shoes, never barefoot… i don’t know what else to do???
I don't understand. You're saying don't use my foot as my foot is supposed to move? If my neck hurts I don't wear a neck brace for the rest of my life. What happened to actual rehabilitation?
In your opinion of course Bob 😂 ✌️
Mine just started 2 days ago and and it's been getting better each night, but it still tender. Can I expect full healing in a few weeks?
If youre an order filler at a distribution center you’re screwed because your jumping on and off the pallet jack truck, lunging and running and hoping all over the concrete floor.
I have all these problems
Very sorry to hear this!
I got it from boots that were too narrow.
Sounds like the Army
Things change as you get older 😭😭😭
I always wear shoes - no bare feet
Preach about the shoes !
I have been desperately looking for a good cushioned slipper but the market stinks.
This is so true. Unfortunately a lot of these channels set people back on the road to recovery by focusing on activity instead of telling people to rest. Protecting the feet from further injury is the first rule, and comfortable footwear with adequate support (I use orthotics & compression socks) is how you do that.
I have plantar fascititis and I wanted to work out and did 1 hour of Zumba, big mistake!!! Two hours home and I am in so much pain.
❤
I cannot stress enough to rest and avoid the pounding of running or whatever exercise caused your PF. The area needs full aggressive rest. This is not a sprained ligament or a strained muscle which you can still engage at a mild level . Rest and do so aggressively. Almost to the point of non weight bearing
I'm confused, if you’re kneeling with your toes under, isn’t that really the same kind of stretch for the problem?
Don't be. I recall them saying that stretch was good. In this video, they probably meant that position is bad for a long period of time.
I do all of these and am slightly overweight. No wonder I’m in bad shape at 22.
Wear wide shoes to heal.Dont wear healed shoes.Also if u have thick feet.Tie your shoes a special way.Which is for wide feet.Let the Dorsa breathe.Get orthopaedics if u bike everywhere.Its helps a lot.
I thought they said to stretch it every morning?!
Thank you!
This is miserable!
Yep my troubles started after a pregnancy. It's miserable
I started to take collagen peptides,and it worked for me better than anything,hope it helps
Them: Old people don't do that...
Tom Cruise: Hold my beer...
👍😃
lose weight and exercise. i was really lazy but then i read online that the benefit of an hour of exercise is equivalent to 24 hours. now, i do it everyday.
24 hours of what?
@@stewpidasso288 He doesn't know. Exercise has many benefits, but to lose weight cut out carbs and artificial sweeteners, then do intermittent fasting. I know this is an internet fad right now, but I've been doing it for over two years and it works for weight loss and overall health benefits and disease prevention.
I am 60, and my feet hurt without orthotics and now with them too. Wow, so much foot pain. I also have sciatica from S-1 L-5 to right foot. Help.
I tried everything and I found one that works for me, collagen peptides, it worked so fast, not only for my foot pain,it helped my knee and hip as well,now all my friends are taking it with the same results, hope it helps
@@tinamuse3289 You mean as a supplement? Is it animal product? Thank you.
@@birdlynn417 yes it's a supplement, I buy Orgain collagen peptides at my local Walmart or Target, but you can buy it almost everywhere now, I get the unflavored and add it to my morning coffee or orange juice, I bought it for my hair and nails but was surprised that my bones felt so much better, there are many brands out there, research and give it a try, hope it works for you.
@@birdlynn417 yes it's a animal product, bovine but I think you can find marine peptide on line.
Hi number 1 and two seems like wall cliff therapy? so it's not recommended to do wall cliff therapy?
ua-cam.com/video/4sjUusE-7sk/v-deo.html
pain feet two feet looking bob brad
Thank you for watching!
Oh no! So I guess I have to stop playing Tennis?
I knew that lifting up my mother-in-law was not helping my feet. Hoyer lift it is
So, I basically should stop doing everything I do. I’m screwed.
You cannot *walk* and land on the heal and forefoot at the same time. That would be called *shuffling* not walking. You might as well get crutches . . .
20 years in flip flops walking on cement? Both feet !
Try collagen peptides,it helped me, now all my friends are taking it with the same results,hope it helps you
Struggling with ugly shoes. I like cute sandals and I wear a lot of dresses. Can wear sneakers with a dress. This sucks!
I don’t u defats d: many of your other videos tell different stretches to do to help P.F. to heal, but in this video you say that stretching the plantar fascia is causing the inflammation. That sounds contradictory…