The BEST Method To Fix Plantar Fasciitis
Вставка
- Опубліковано 5 жов 2022
- If you have foot pain near your heel (often labeled as plantar fasciitis) this video will teach you WHY this problem often starts and a progression to fix! Collaboration today with @thebarefootsprinter. Shout out to Dr. Ray McClanahan of @correcttoes for his teachings on this topic (check out our podcast here: podcasts.apple.com/us/podcast....
Get my book on fixing injury here: amzn.to/3djgTpg
Get my book 'The Squat Bible' here: amzn.to/3qIcFun
Get my 13-Week Squat Program? marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 1):
marketplace.trainheroic.com/w...
Get olympic weightlifting programming (part 2): marketplace.trainheroic.com/w...
______________________
Show Sponsors
- TYR: www.tyr.com/?gclid=CjwKCAjw9q...
- Bandbell: Check out their amazing bars here: www.bandbell.com/?...
______________________
Subscribe to the channel: tinyurl.com/y2eq7kpr
Check out the Eleiko products I use here: shop.eleiko.com/en-us/?ref=qg...
Recommended products: squatuniversity.com/recommend...
FitMap: www.fitmaptrainer.com/
Support SquatU & join monthly live Q&A: / squatuniversity
______________________
Connect with SquatUniversity:
Visit the website: www.squatuniversity.com
Like the Facebook page: / squatuniversity
Follow on Twitter: / squatuniversity
Follow on TikTok: @SquatUniversity
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App
______________________
Music by Mark Generous - Swings N tings - thmatc.co/l=76EC2B2A
Music by Mark Generous - Swings N tings - thmatc.co/?
l=76EC2B2A
Music by Mark Generous - Feeling Tired Today - thmatc.co/?l=733AF554 - Спорт
Barefoot shoes, toe spacers, and most importantly, strengthening/stretching my calves and improving my ankle mobility has given me tremendous plantar fasciitis relief.
Hindi movies
Bro hasn’t posted in 10 years
I stretched my heels yesterday
Same actually. Since i got injured i legit didnt stop using the foot. I stretched and walked on it daily and massaged it before bed. But mobility definitely helps the healing process (with stretching prior). Albeit i kind of had a limp for a while lol
In the video they don't talk about calf stiffness at all though, instead it appears they're saying that the issue is caused solely by the shape of the shoe. Interestingly, that assertion isn't really supported by all of the evidence that points to stiff calves being primarily associated with the pain. I'm not sure the details outlined in this video are entirely accurate.
3:57 Roll on the bottom of the foot
5:03 Spread big toe and soft tissue work
5:45 Stretch top side of the foot
6:36 Short foot exercise: grip the ground
7:09 Big toe lateral stretch
Oh my god, the relief is intense. I’m so glad I came across your video. This morning I didn’t dare to fully extend my left leg because I was afraid I’d tear my muscle on the bottom part of the foot. After doing these stretches it feels so much more relaxed. My toes also spread much further apart than they usually do. Thank you so much
My heels need to be stretched daily so my plantar fascia doesn't get worse.
Good explanation for 1 specific cause of insertional plantar fasciopathy! Don’t forget it can come from other directions in the chain & from other external biomechanics. The vast majority of my patients have calves so tight they can only achieve 0-10 degrees dorsiflexion which can cause the plantar fascia to take a lot of the load, in which case throwing them into a minimalist shoe aggravates the symptoms
What do you do to these tight calves?Other than stretching, I mean.
Hi Nigel. I have a weak left leg and reduced ankle mobility in the left side, which I was working on improving when I got the plantar fasciitis issue last year. I can feel there is a connection between the two as well.
@@aKenawy get a calve stretcher that you can do daily stretches and also myofascial release with foam roller. Then strengthening with calve raises both leg extended and flexed position
Where do you get that black gadget that u useable?
@@jamunamadhava3214 amazon
Most important is to avoid bare foot shoes when having pain. Eventually after healing the pain and getting feet muscles strong, very gradually ease in to minimal support shoes over many years. You cannot become bare foot runner after having worn shoes all your life. Made this mistake and brought on the plantar fasciosis problem
Completely agree 100%
Excellent info! A few years back I discovered I had a leg length discrepancy. I was prescribed custom insoles and a heel lift for the shorter leg. Fast forward 3.5 years and I developed horrrrrible plantar fasciitis in the foot that’s associated with the shorter leg. Did some research and decided to make slow, but drastic changes. First removed the custom insoles, then the heel lift. Then I got some barefoot shoes (Splays) and toe spreaders. Just about 6ish months in and my foot feels SOOO much better! Haven’t tried running yet, but I’m confident I’ll be able to get back to it pain-free eventually. I’m just so in shock that the devices that were meant to help ended up being the cause!
I had 3/4" difference between my legs. Until the chiropactor adjusted my hips now itd perfect.
Thank you for making this video! I have come across countless videos and not a single one mentioned about the foot wear. Now it all makes sense. I started having plantar fasciopathy since I changed my track shoes. No one, not even doctor or physiotherapist taught me to do the stretches you did and gave the explanation you did. After doing the stretches in the video, I can already feel a difference! This video is life saving. ❤❤❤
THANK YOU!!!! No one ever could explain what the intense, hot, strain was in the middle of my foot whenever i would try to balance on one foot in my yoga classes. I think this is it!
THANK YOU, It’s been hurting for 3 days, i just finished this video and now i’m feeling better with the exercises.
I imagine there are multiple causes to PF since I developed it after a summer of running in zero drop wide toe box shoes 😫
Mine I thought solved it then 4 months later I'm getting it daily during certain times of the day
I deal with PF a year and a half and the pain was horrible, it took me some months to recover, did lot of calf stretches and feet massages, I found very useful doing calf stretches before and after my runs and started wearing wide toebox shoes, I work at a office and can’t wear barefoot shoes, the dress code it’s very strict but if found local shoe makers can make me special shoes with a wide toe box and it’s been game changer.
LEMS “9-to-5” is the answer to your corporate wide toe box struggle.
They don’t squeeze your feet all day like most business shoes.
They do scuff easily so be mindful of that fact to try and prevent otherwise I’ve been happy with mine.
You can get a doctors note explaining you need accommodations to the dress code for more sensible shoes.
Your employer can’t force you to wear torture devices for fashion.
Best of luck!
I got plantar fasciitis from not wearing shoes on my hard wood floors, as soon as I started wearing supportive shoes, my feet got better.
Game changing video - best on UA-cam for plantar fasciitis!!
Wow! The relief even for my minor case is so clear immediately.
This is the ONLY video I have found that explains the mechanics of the problem completely. Thanks.
Great work guys! Thank you for sharing.
Changing to xero minimalist shoes changed the game for me. I lived with a tight back from wearing a vest in the military for 6yrs. I now work 12hr shifts in xero shoes with ZERO foot/leg/back pain 🎉❤
Finally! Someone giving correct information! Thank you so so much
Jeez... this is GOLD!! Actually what I needed today. Thanks!
Tried it 10 minutes ago and I can feel the base of the foot super relaxed, its been a while without that feeling!
I did my heel exercise last night and I'll keep doing it
Being a new therapist I suffered from plantar fasciitis, and was doing these intuitively, but glad to see that I am not crazy lol
Same
I'm a little skeptical of what's being mentioned, here, because I developed plantar fasciitis while walking barefoot and in sandals.
Depends on the root cause, right? It can also be caused by obesity (which is a more obvious fix), your gait, or even just your occupation if you're walking on hard flat surfaces.
Barefoot needs to be gradually worked up to. If your arches are weak, they wont be able to 100% support barefoot walking and running immediately
obesity does not cause PF. Inactivity does.
@@henryjones6957 www.ncbi.nlm.nih.gov/pmc/articles/PMC10710752/
Not true. Well-proven link.
Yep and I did from bicycling for extended miles suddenly...!! Sooooo, these UA-cam guys are guessing...😏
WWWWOOOOOWWW I needed this info 5 years ago when I did track and field competition...but REALY love this, the only solution that no body could give me
super helpful, I definitely had heard it as inflammation and stretching it, i had been rolling it out and that helped but will add all of this...thank you
Fitness maintenance gold mine
I've had severe PF for 4 years now. I had an right foot achilles tear and surgery 4 years ago, then it lead to even more severe Plantar Fascia pain. I had PF release surgery 2 years ago. Still having severe PF pain. I have seen every UA-cam video on PF, and all the PT I've received has "NEVER" said what you guys are saying.
This is the 1st one that actually goes "against 95%" of what every Podiatrist treatment has been recommending for years. I will start this Tx and let you know if it works. I have run out of options and hope this is the answer...but it does make more sense then what I've been told for years!
Hope you work it out❤
any updates on how it is going?
I’d also like an update! I’m in the exact same boat!
Foam rolling the inside of my calves has also helped me tremendously.
This video is the best! You really are the best doctor, the best health teaching I've ever heard about plantar fasciopathy! I will do this regulary and see the difference. Blessing of hundred folds be upon you!
What are the advisable sneakers or shoes then?
I'm so glad to get this information. I have been wearing shoes like shown here, with the toes compressed and the big toe pushed into the second one. I developed plantar fasciitis recently after some particularly busy days on my feet. I realized that it was the toe compression from the tapered shoes. I read about the barefootsprinter years ago. I realize that our feet were not created for shoes, and most shoes are not created for feet. Thanks, will do these things.
what shoes should we wear then?
@@claratricot Shoes with a wider toe box
I can’t wait to try these tips! New subscriber. Thanks
This is the best explanation and the cure!!!. so many other ones want to make it about diet and keto etc...thank you soooo much...
so i did marching band for several years, which involves heavy and extensive calf exercises. i was walking with a 45 deg flexed foot and 20 deg extended foot for hours upon hours in a day. my calves looked great lol but towards my last year, i developed "collapsed arches," which are super common in the marching world. at those times, i wore very minimal "running" shoes in practice with little to no heel albeit a normally compressed toe box. the shoes we marched in for competitions were extremely compressive lol. i occasionally experience intermittent plantar fasciitis in my left foot only, which has improved over the past five years. i find that high ankle shoes or shoes with toe straps (like chacos or sandals) make my pain flare-up, and that sometimes a pop in the ankle is followed by pain relief. pain is also accompained with foot swelling right in the center of the sole of my foot (right where the pain is the worse). is there an explanation for this? i imagine my calf and shin are involved. thanks if someone can explain the biomechanics and etiology, given that marching corps gets very little attention from the sports medicine world😅
I been stretching my foot in the wrong direction. And sleeping in a plantar fasciitis brace due to my doctor’s instructions. I’m gonna try this exercises. I’m in a lot of pain. Thanks again.
Any updates?
Wow Amazing. I suffer PF and this Is super helpful
I am so envious of his foot mobility. My feet move as well as a brick
Thank you for this information. 🙏🏿
Guys, really detailled. Excellent.
Great info, thanks!
This is fantastic, thanks!
You're a great scientist!
Thank you very much. After a few days is my pain gone !!
Thank you so much for this invaluable information that even professionals do not provide. What shoes would you recommend?
Omg. After several stretches, the pain totally gone❤❤❤❤❤❤❤
This is a great video very informative
Thank you so much. I injured plantar fascia 9 days ago, the physio gave me stretches, and the pain shoots up to 8 immediately. Stretching the front of the foot and the big toe exercise that you demonstrate is the only thing that is giving me relief. I have been running and walking and living barefoot for many years with no issues. But the physio mentioned supports etc, goes against what my body says. I injured the pf climbing in my window and going up too high on the toes of my right foot, the window sill is up passed my belly button and my left foot was flat on that. The injury is more down towards the heel as opposed to the arch. The physio also mentioned heel spur but I feel it is where the fascia inserts on the heel that is traumatised. It does not make sense to me to stretch what I already over stretched. Thank you so much for this video. I need to take the load off a bit and give it time, but that is difficult with everyday life. If anyone else has received this injury from an over stretch/load please let me know if you resolved it. I have other injuries and don't want this to be chronic
Great video!
1) The streach removes the pain. I have PF combined with reduced ankle mobility in the left side.
2) Here in DK the physio therapists recommend to strength train by putting the front part of the foot on a stair or box, elevate the toes, and then like calf raises, with 3s hold in the top and slow decent to vertical before repeating.
Great advice best I’ve seen on you tube
Thank you good results
This is excellent!!!
Been wearing barefoot shoes for 4 years. It has made a huge difference but I still deal with this issue in small amounts. Stretching helps. But I didn't think about the blood flow. Circulation issues run my family, especially in the legs. So this might be the issue. I'll be working on improving blood flow. Thanks.
Doesn't make sense as i am in excruciating pain and walk around barefoot 90% of the time
@@michelleflanders4602 Have you tried compression socks? After this video I bought a few. My pain went away even more when I started wearing them while standing, walking and exercising to help the circulation. I still wear barefoot shoes but they aren't the only thing I use. I also bought a peanut roller like in the vid. This video REALLY helped me realize circulation was a huge issue for my plantar fasciitis.
@@michelleflanders4602 I am dealing with the same issue. Barefoot or barefoot shoes. This just flared up on me out of nowhere. I'm going to try the circulation aspect by rolling. Maybe that'll help? The doc put me right into orthotics and I don't want that.
Tension knots in the side of my calf produce foot pain… try rolling these out.
Well, I have been wearing barefoot shoes, toe separators, doing exercises to strengthen my feet… for a year! Nothing alleviates my plantar fasciitis, on the contrary, it is very aggravated. I am at my wits end with this.
I think the barefoot shoes make it worse
Thank you!
I'm dealing with this even more now as I'm getting ready for a Spartan Beast [half a Marathon] and the pain is something I thought I can tolerate throughout my training but I'm a bit hard headed so I just deal with it lol willing to learn to feel better.
Thank you for the video,
Thank you so much feel better 🙏🏻💕😘
Thank you so much
I developed PF from running to much too soon in barefoot shoes , I hope this helps
Thank you so much for this information 👍👍 I really needed this. I also have an Achilles issue,
Do you have recommendations or videos? Any info would be greatly appreciated thank you 🙏
Muy buena información y enseñanza para ayudar con el Juanete en el pie. Gracias por su apoyo.
Amazing video 💪
I've got PF for wearing sandals too much. My podiatrist said I need support and recommended shoes and wearing an insole to help. Not sure wearing non-supportive shoes would work. I like the exercises though.
Thank you
Thank you for this video.
I have mild pain in my heel and I go barefoot a lot and only wear shoes like Altra and Lems that have zero drop and broad toe box.
I teach yoga so I roll the bottom of my foot a lot on yoga tuneup balls and some small spikey balls, use to spacers and also thread my fingers between my toes and flex and extend my toes and massage my feet a lot.
I don't have any pain up into my arch.
But I did jam my big toe several years ago so I do not have full range on my big toe and have been working on flexing my big toe a lot
I have been working on trying to gain more movement in my big toe for at least 2 years. I have worked on flexion of my big toe way more than extension. But I have started to work on some flexion.
Could the minor pain in my heel have been caused by working on too much flexion? Just recently is the first time I started getting pain in my heel.
So, I think I got this problem from sitting with my toes curled up... Thanks for walking through the mechanism, this is really helpful.
You should not neglect to stretch your calf muscles to top off all the good advice these guys gave!
I wear barefoot shoes (and have for years), but still suffer with PF from tight calf muscles.
For real thx yoy guys pain free after 2 month
Going to try these exercises and stretches. I have been wearing barefoot prio shoes by xero for a year straight every day. Its gotten a lot worse during that time so its not from my shoes. Might be from being on my feet all day.
Most def......good choice my guy
What's up man, looking around I found that I most likely have posterior tibial tendonitis. There's this little bugger right below the inside of my ankle that just hurts for no reason some times, and also when I push into it. I don't know what to do or how to treat it (or even if there is a treatment) I have functional flat foot, my ankles just cave inward if I let them, I'm wearing barefoot shoes now, but this has been going on for a lot of time. If you could make a video that'd be awesome but even if you reply I'll be grateful, cheers
Excellent video, might you have one on posterior tibial tendonopathy?
Just saw your post. Q. So, what kind of shoes 👞 you require people with this foot 🦶 pain get? Do you have place to look 👀 for these shoes 👞 to help relieve this pain? I’m having this pain all the time in my right foot 🦶. And have felt this pain in my left 🦶 but it’s mild. I’ve tried everything and still have this pain.
Genuine question - if inflammation isn’t the cause or at least a significant contributor to the pain associated with PF, then why does taking an NSAID provide relief?
Nsaids provide pain relief without having to have inflammation
@@mohammadarshad3480 Do you have any proof/research that shows that? As far as I'm aware NSAIDS work by blocking cyclooxygenase used by the body to make prostaglandins. By reducing production of prostaglandins, NSAIDs help relieve the discomfort of inflammation and the associated pain.
Great video, I have a question. Does this also cause issue on the top side of your feet? Above your toes? I have plantar fascitis and bone spurs too. But my pain is mainly on the top of my feet.
Thanks for a great video. I'm battling PF for 2 years. I cry every day. What sneakers/shoes do you recommend?
Great video. Where can I find the 20 day program you plugged at the end of the video please? Thanks
Thanks man both of explained well🇮🇳👌
Plz explain me in hindi
This is Great because I have it in my feet as well but for workout what are the best shoes also would a frozen water bottle be helpful to roll the foot across?
I started experiencing PF three months ago when standing for extended periods on the train while wearing flat shoes, and I’m still suffering now. Furthermore, I’m an active runner and hiker. 😢
I looked at shoes today, and all were too narrow or not flat enough, so I will find mentioned shoes.. Thanks for less painful mornings.
It's so frustrating looking for help with PF and mortons neuroma because there's so much conflicting information out there.
I developed plantar fasciitis after doing a lot of digging with a shovel. I think the pressure of the shovel in the arch of my foot caused damage to the tissues. It wasn't right away after digging but a few weeks later. I wonder if other people damage their feet like this and aren't making the connection.
I get this pain through the arch of my foot when I walk outside barefoot. I am barefoot most of the day and wear minimal or barefoot shoes. I’ve been doing this for years but the pain is new with recent increased barefoot walking In my yard.
I cannot like this video enough!
These tips can help, but are not always a pain relief.
PF issues are due to various reasons. Depending on various problems. Different people, different problems !
There isn't a one fits all, solution !
One must try out many therapies, and exercises. Rest is good, especially when the inflammation is really high. Because, it IS an inflammation of the area, and of the tissues, at it's peak of pain. The circulation issues can only be treated after rest and less or no inflammation ! So don't do these exercises when you're in high pain ! Various stretching helps a lot of people, not me, though ! I'm already hyper lax, and an ex pro ballet dancer, so stretching has near to no effect on me. It just irritates the tendons. Knots in my calfs was one of the key problems. Resolved with hook therapy, and massages. 👍
Other problems are lower back, ilico sciatica nerve pinches, = accupuncture, and knots in thighs. = massages.
Ultrasound therapy has helped greatly on heels/feet against inflammation and for better blood circulation. I also have great relief and am painfree when walking in leather shoes with soft insoles, and a hard heel of about 5cm. Strange, but true ! Although, I used to always be barefoot or sneakers! There you go.
So, one has to try out various things !
Thank you! Any chance you have recommendations for footwear in the office for plantar fasciopathy?
Thanks for your valuable information but please can u tell us which types of trainers we have to wear thanks
I wear barefoot shoes for over 10 years. Since this year I have pain in the explained Arial. It started with running and rope jumping. Well, probably for the most people the video fits there needs but there are also people like me :/
Would you recommend doing this before or after exercise? I have no problems with mobility but my toes do stay up. Spreading and flexing causes cramping. I massage but not often which will change. I think strengthening is my issue which is why I do my best to flex my feet during exercises BUT, since I’ve been trying for so long, I think I need a more pin-pointed exercise.
This is why I ask, before or after exercise with this routine? How many times a week?
3-4 is sufficient
Definitely before, and 3-4 times a week is sufficient
It's Incredible your information, but I have a Question.
Why, when the pain in the fascia is too much, this pain starts also in the aquiles tendon?
Big toe downward stretch gave immediate relief
I'm not sure if I have a plantar tear. I've been minimalist for a while. I go to a lot of standing concerts and started working out my legs again. Above my right heel is so tender/painful right now. Not sure what to do, but using toe spacers and massaging my calves and shins.
Hi, I had a midterm foot fusion done 3yrs ago and a bunion removed I got planta faci as a result, 1yt later same surgeon redid operation put in screws this time plus plate, I couldn't walk.. tool another year and call for 2nd opinion for broken screws to be removed bone graft done 4 months non weigh bareing then put into a walking boot and left to heal myself once more... next appointment in six months, I have plante fast big time and have done all of the exercises to a degree, what else can I do???
Can overly tight calves and poor ankle mobility be an issue? Also, when I do that extensor stretch, it makes a pain around the metatarsals behind my big toes
I would make an educated guess that mobility restrictions in the ankles and calves can certainly be a cause.
I transitioned to Xero and Lems shoes about a year and a half ago. While I’m not a runner, I am a walker. I have been trying to do more barefoot running (teaching myself), but have be struggling with heel pain (both feet, but much worse in my right foot). Can someone develop PF from barefoot running/walking. I’ve not had the problem before. I’m 56 years old. Thanks for taking time to respond.
Thats my understanding. It could be due to lack of ankle mobility or tightness in the calf/posterior chain
I developed issues with plantar fasciitis from minimalist shoes with wide toe boxes. Thinking it’s because my shoes were too thin, people used to wear sandals yes, but they also didn’t walk on hard surfaces all day. While rolling out and stretching are good I’d be skeptical of this as a primary measure and recommend going to a physician.
Holy, how was this video made 3 weeks after I got this, I don’t know how I got it initially, might have been when I was doing calf raises overdoing it. Cause it started hurting a day after.
I only wear flat shoes, and have for a long time, but i still developed pain in my arch. My big toe isn't squeezed either.
Would cupping the plantar fascia be a good option for treatment? It brings blood flow but I think it also stretches and loosens a little bit.
I am a commercial plumber and a long distance runner. I am on my feet all day. Do you have a suggestion on work boots? Should I wear ones with an elevated heal and not flat? Should it have arch support or no arch support? I currently wear shoes with a wide toe box. I dont like my feet crammed. Just curious what you think about boot types.