Top 6 Exercises for Healing the Root Problem of Plantar Fasciitis
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- Опубліковано 3 чер 2024
- Plantar fasciitis is one of the toughest conditions to successfully treat even with help from healthcare professionals!
The most common exercises are stretches for the achilles tendon, rolling on a frozen water bottle, grabbing a towel with the toes, grabbing marbles with toes and using a band to move the ankle in 4 different directions.
These exercises and stretches don’t resolve the root problem of plantar fasciitis, which is usually weakness in the toe muscles.
In this video, Dr. David shows you his top 6 exercises for healing the root problem of plantar fasciitis.
🦶 Check out this video playlist for more help with plantar fasciitis:
“Plantar Fasciitis Help”
• Plantar Fasciitis Help
00:00 Top 6 Exercises For Healing The Root Problem Of Plantar Fasciitis
00:24 Full Toe Mobility
02:02 Toe Curls With Overpressure
04:32 Heel Raises
06:06 Standing with Toe Grabbing
08:05 Walking With Toe Grabbing
09:30 Jumping With Toe Grabs
#elpasomanualphysicaltherapy #drdavidmiddaugh
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
You have explained this very well. With plantar Fasciitis, it is like you have to find the scattered puzzle pieces of information to help yourself and this video is one of the puzzle pieces to successfully treat the root of plantar fasciitis…. I did not even get this info from a 350$ podiatrist visit. Thank you for altruism,helping people with this train wreck of a condition!
I Oh! So appreciate it when a doctor or therapist cares more about the patient's wellness than his/her pocketbook. I have been suffering since 2022 with L5S1/sciatic/knee/plantar fasciitis. My L5S1 is much better, my knees are stiff at times, but they no longer hurt, but the plantar fasciitis is still very painful in the mornings. That is why I am so thankful for your videos as they have truly helped me. I will continue to work on strengthening my plantar. I also love how you tell the viewer that he/she needs to evaluate where you are if one thing hurts, hold off, and work your way into the next phase -- And, that is what I have been doing since 2022! Yes, 2 solid years. It has taken me 2 years to put all the puzzle pieces together. Thank you, Dr. David!
You are the first doctor that says NOT to do the exercise if it’s painful or makes it worse the next day!! Thank you! My physical therapist pushes me too hard and my foot kills me for days after. ( I’m a senior citizen)
I’m going to do these religiously!
And rub organic castor oil into your heel amd foot twice per day.
Drink chamomile tea. Eat tumeric and ginger.
Eat blueberries.
AVOID SUGAR!
Take Zinc, D and K.
Strech your calves. If it is your right foot, when you bring it behind you, bring it to the left so that it is actually crossing over. Toes face foward. Heel stays down.
Avoid walking on concrete.
Hoka Bondi 8 sneakers are expensive but they provide tremendous cushioning.
God bless you.
Omg!! I have felt relief in a day!!! This is crazy
Thank you Sir for your valuable suggestions.
This is wonderful! Thank you!
Thank You very much for video!
Dude, you're a Saint. Finally, in a sea of confusing and contradictory info, it makes SENSE. I have been suffering with this since the start of the freakin pandemic. I HAVE to get it sorted---think I am in the severe category at present so I feel ok to even use a cane for a while until I get the toes stronger. THANK YOU!!!!
Hey Merry, we're so sorry that you have been suffering from plantar fasciitis! It can be really frustrating getting through the day when dealing with it. We are grateful for the opportunity to be able to assist you and hope you start feeling some relief soon. 😃 If you are interested we do have additional information on plantar fasciitis.“Plantar Fasciitis Help”
ua-cam.com/play/PLJVIPiFvv1mbQPkYeRmwiT4VeIah4xMZC.html
Are there certain insoles that we should purchase? Can we just go to CVS or Walgreens and get theirs?
Same here ! Confusion and misery from the time of Pandemic . Doing different stretches / cortisol shots /PT and it’s still going up and down !!!
Is this a forever excerise
I have had it since 2021.i did everything and couldn't walk without severe. Then I stayed off it. It got better but never went away. Will try this now.
I just did all these exercises and my pain went away , thank you so much. Cool that your local too
Wow, I’ve seen so many foot clinicians over the years and never been given these exercises, you’re right the clinicians aren’t helping with the cause root of my foot problems. You are FANTASTIC, these are the exercises that l need!!! Thank you for making this video.
Very well done. Probably the best video I found on UA-cam.
I felt instant relief while doing the exercises, great work doc,
You are a true blessing to all of us, dr you took me out of hamstring pain and now plantar fasciitis, thank you
I do it the moment I watch this video and it works, the next day I feel the pain ease... and I continue doing it daily whenever I can. Thank you ❤
These are great thanks!
The overpressure with the hand on the toes downward is a GREAT instruction!!!
God bless you 🙏🏻 ❤!
Really helpful advice. Thank you.
So helpful, thank you so much!
Glad it was helpful Stitchingwithlove!
The best help ever in solving this problem ; plantar fasciitis! Thank you very very much ! I did all the exercises with you except the jumping one which needs progress 👍
Thanks for these great videos. Your the best PT I've found on here!!!
Thank you dok for sharing this exercise treatment, I'm already 3 weeks suffering now this plantar fasciitis. God bless you dok.
Very good point
Waoh, thank you sir.❤
شكرا على مجهوداتك
Hey Halima! You are very welcome! We thank you for stopping by! :-)
Works like magic ✨
Thank you.
These are fantastic exercises
Glad you like them!
THIS looks like something that can actually help. Thank you. Why is everything in our medical system always ALWAYS synotom focused?! What us so difficult to understand about prevention and root causes?! Thank you.
Hi Dr. You are God sent. My knee pain is gone But now with D quervain of wrist. Hope u will do a video on that. Tq.
Thanks so much
Thank you from Italy! I will try these exercises
Hi Patrizia, Greetings from Texas! 🇮🇹 Thank you so much for tuning in. We'd love to hear how you are doing as you progress.🙌
In case you are interested we do have additional information and exercises in a playlist we have compiled for “Plantar Fasciitis Help”
ua-cam.com/play/PLJVIPiFvv1mbQPkYeRmwiT4VeIah4xMZC.html
Please take care!
Doing these for about two weeks has changed my life. Especially the tips for standing and walking were so helpful, since stretches can only take you so far. Let me tell you - I have been struggling with my feet so damn much, and all my doctor had to say was to lose weight. That's unhelpful, unsustainable and dismissive, especially when you can hardly move around. You are giving the tools we need to trust our bodies again and I seriously can't overstate how much of an impact that has. Thank you.
Thank you sooo much for your generosity of spirit in posting these incredibly helpful videos! Your video on spinal stenosis helped me sooo much more than any professional l saw in person, so l have great faith in these exercises for plantar fasciitis. I feel sooo much better after doing the first two exercises! With great appreciation & warm wishes from Australia! 😊
Thanks ❤
Thank you for your excellent well-explained videos. You make everything so easy to understand and I really feel I might start to get some relief. I only wish I lived in El Paso instead of the U.K.!
Thank you so much,the first exercise helped me right away.. thank you so much sir 🙏
It helped me too 👌🙏🙏🙏🙏🙏
Thank you for sharing this useful exercise I really feel relieved
Hey Maryam, we are so glad that you found this exercise useful! We are happy to hear that you found some relief! You are very welcome!
thank you sir!
You're welcome Johnny!!!
Hi..Dr.. please show us KT taping techniques for chondromalacia patella.
Great exercise ideas
Thanks. I needed this
Good to hear Bendre
Thank you ever so much. I have plantar fasciitis since the pandemic. I've tried these excercisizes and I find 5hem quite challenging as my toes are very stiff. Maybe I should continue till it gets easier. I'm going to be consistent so I can strengthen my week toes. 😅🎉😊
Thank you … I live in Australia love you UA-cam channel … this is second time I’ve suffer from PF particular after doing a long hike /bushwalking or trying to play golf… looking forward to doing the more advanced strengthening exercise you prescribe…. My first episode went chronic and I to had to have it intervened by a Sports injury specialist with Plasm platelet rich injection which did work…. Hope to avoid that recovery through PT exercising
This was crazy that stretch just helped me instantly. It’s truly incredible
Hey @th3realryguyNY. We are so happy to hear that this helped you instantly!! Thank you so much for sharing, this makes our day!!
We have a whole playlist to help people with plantar fasciitis. Here is the link:
“Plantar Fasciitis Help”
ua-cam.com/play/PLJVIPiFvv1mbQPkYeRmwiT4VeIah4xMZC.html
Same here 🙏🙏
this actually worked for me, thanks for the advice doc, I'll being doing this before I wake up for the day, in the middle of work as many times as I can and before I go to bed, doing this once pretty much loosened up my pain issues, its still there but it doesn't hurt when I try to stand on my leg and the pain got reduce from what it was to 10 to 15 percent of what it was.
Its funny I got promoted into a desk job and after about 8 months I developed lower back pain, well I learned to deal with that by doing full body including lower body and lower back stretches and the pain went away from that, now I'm having plantar Fascitis pain and stretching is getting rid of that, my question now is what else is gonna go wrong from sitting in a desk 8 hours a day that I'm gonna have to learn to stretch out to fix said issue?
just to say thank you, Sir
Very helpful
Hi Isaac! 👋 We are thrilled you were able to find our videos so helpful! 🌟 In case you are interested we have created a playlist on Plantar Fasciitis Help! You can check it out here:
“Plantar Fasciitis Help”
ua-cam.com/play/PLJVIPiFvv1mbQPkYeRmwiT4VeIah4xMZC.html
I think it's what I have, been doing some of those exercises without being aware, especially when.i take my 👞 of..thank you
Thank You for sharing these very helpful exercises.
Hey Charlie, You are very welcome! We appreciate you. 😃
شكرا جزيلا سيدي
Hey Halim! انت مرحب بك! نأمل أن نكون قد ترجمنا هذا بشكل صحيح. من فضلك اعتني بنفسك 🙏
Tq sooòo muuch for info , deeply appreciated ❤
Hey SNH! We are flattered by your kind words! Thank you for your feedback - we hope you found our channel's information useful! 🙌
Great explanation! Thanks a lot! 😊 I have a question.. The doctor said I have Plantar fasciitis and achilles tendonitis both, can I do these exercises?
Thanks
Hi Evelyn, You are welcome!
Thank u sir for this informative video 💐love from India
Hey Nitu, you are very welcome! Thank you for checking in a letting us know where you are from! We love to hear from people all around the world!
Amazing!
You helped with hip pain. I will start doing these exercises for plantar. Feeling better even doing them as I watch this video. Thank you.
Hey there, you are so welcome! We are so glad we have been able to help you. We would love to hear an update about how these exercises work for you!
This video is so helpful. This video is what I am looking for. You are the best. Thank you.
Hi Penny! You are so welcome! 😃Thank you for the kind words and we hope that you find relief soon. In case you are interested we do have additional information and exercises in a playlist we have compiled for plantar fasciitis. You can check it out here:
“Plantar Fasciitis Help”
ua-cam.com/play/PLJVIPiFvv1mbQPkYeRmwiT4VeIah4xMZC.html
We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
Thank you so much.
I have tried many exercises from UA-cam videos this is the first one that really helped. after one day I can walk normally. Thank you sooooo much!
Hey Terry! You are sooooo welcome! We are very glad to hear that we were able to help you get back to walking normally!
Wow first time I have experienced some pain relief in a few weeks. I will continue to use this and try to relearn how to walk properly using my toes to reduce the likelihood of additional flare ups. Thanks a million times over.👏👏
Best of luck shirleyclement! Let us know your doing!!!!
I will definitely do this..👍👍
Hey Nilda!! We are soooo glad you are ready to apply this!! Please keep us posted on how you do!! If you'd like to learn more about plantar fasciitis, we have an entire playlist dedicated to exercises and tips to improve your foot strength:
“Plantar Fasciitis Help”
ua-cam.com/play/PLJVIPiFvv1mbQPkYeRmwiT4VeIah4xMZC.html
Many thanks for these excellent exercises which I feel are already helping me with my foot problem….as I am a keen golfer I don’t think I am able to rest my foot as some therapists recommend…is it ok to continue walking as long as I continue with these exercises?
Many thanks
Losing 3 stone significantly improved my PF.
Thank you so much for this video. This condition is miserable. I got it two weeks ago stayed off of it did all this felt great then went out and did a 3 mile walk and was back where I started in miserable pain.
I did red light therapy and I used ultrasound on my heel AND that really helped‼️so I’m gonna do that again 🫣
Where do you get red light and ultrasound therapy?
Thank you, thank, you,thank you. I have been in therapy for two months. I started with only the right foot and now I have it in both feet. Therapy isn’t helping with what I’m getting. You make so much more sense. I’m going to try your method. Looking forward to some relief
Hey T W! Sorry to hear that you have been dealing with these foot pains for so long :-( We are glad you found our channel and would love to hear an update after you have done these exercises for a while!
PT here. Gluten free diet helped me more than anything else
Very helpful video! I am doing pt for my plantar and have been doing some of the exercises you mentioned. Question, I have a bunion (moderate nothing severe) but this has affected the mobility in my toes. Particularly my 2nd toe. I have 2nd toe capsulitus. I have better mobility by doing the exercises but just wondering how much does the bunion contributes to my plantar pain. A NYC advise on how to deal with bunion discomfort? I have some joint pain in the big toe when I am active (playing pickleball) or hiking for a long time. I recently changed to Altra shoes to give me toes more room and purchased some bunion socks hoping this will help. Any advise would be greatly appreciated! Thank you!!
This is what really works not just mindless stretching and resting. Hell yea dude great video!
Hi MP, Thanks so much for the encouraging words. We love your excitement!
How do you manage toe curls when you have hammer toes that limit range of motion
Is this is good when you have spurs. Please advise. Thank you for the video. 😊
Thank you Dr for sharing this video, i have been suffering terribly for months, visited many orthopedics and physiotherapy but no result. Will surely do this. Love from India ❤
You are very welcome! We are so glad you found us and we truly hope this helps. If you would like to learn more about what you can do for this, we have a great playlist to help. Here is a link:
“Plantar Fasciitis Help”
ua-cam.com/play/PLJVIPiFvv1mbQPkYeRmwiT4VeIah4xMZC.html
Please, a video about hand artrose.
Hi, what do you recommend to do before you get out of bed? Aka exercises? Thanks
Thanks❤ from morroco😊
Greetings from Vienna!
Hey Ghizlane, Greetings from Texas!
Thank you so much... After so many exercise realise my top feet both got a bone pop up left side have dissappear. Totally blow me away to notice my left foot have flat on floor looking normal will continue to do the exercise to get rib off the little pain still there. ❤️❤️❤️
Love to share picture to show it work❤
I have flat foot for years & as a result I have osteoarthritis. I also have a bunion toe on my left foot. Could you please suggest excersises for the problem?
Please share for exercise after hip replacement surgery. Thanks 🙏
Hey Shad! Here is a great playlist we have on hip replacement help! Hope it helps!
“Hip Replacement Help”
ua-cam.com/play/PLJVIPiFvv1mbtxiBV-dKJseYEifBGANyT.html
Please do a video on painful partial plantar tear and bunions. Thank you
Hi El, we will forward your email to Dr. David so that he can consider it for future content. Thank you so much for the suggestion. 🙌
4 months back I hurt my heel as I jumped from a high place on a hard surface barefoot. From then I have this pain. The initial severity of that pain is gone but the slow torture of the pain persists. I can move anyhow I want, but the tingling pain comes back everyday. I cant live without movement or playing. This pain is making me depressed, I am taking collagen supplements and doing exercises. I will surely follow the ones you showed.
Will I be cured of my pain soon completely?
Thank youuuu~ I have had tight legs and feet for 2 years! I even went to a physical therapist and they never even mentioned me feet! I am sure I have stored toxins and trauma in my fascia in my legs and feet now. I will work on this every day!
Thank you so very much.
Hey Eva! You are very welcome! We are soooo glad you resonate with our message :-) Keep on working on your foot muscles! It'll make a huge difference!
God Bless you Doctor My Toe Is Two Much Pain I Am Not Woke Please Tell Me
Good
These exercises work much better than the over stretching and massaging you see most videos highlight. One thing I found that helps a lot, is to do some of these toe scrunching exercises before you get out of bed to just to warm up the foot before walking on it.
Hi Vincent! Thank you for sharing, we are glad these exercises have been able to help ! 🙌
Thanks for the video. When you are putting pressure on the toes to extend the range of motion, are you also supposed to be contracting the muscles or is the foot relaxed?
Hey Jennifer, when you are putting pressure on the toes to improve range of motion you are not activating the muscles. This should be more of a stretch. Hope this helps!
Thanks those are great exercises. I had stoped running many years ago due to plantar fasciitis. I have started running again as I like it so much but this time I do foot and toes strengthening exercises similar to what you are showing and so far so good every thing is under control., no foot pain anymore. I do many of those exercises before I touch the floor with my feet first time in the morning and pray that the pain does not come back. I like the approach of doing toes grabbing the floor when I walk. 👍👍👍
I never realized before that plantar fasciitis are due to feet weekness. Sad that my doctor never told me that. She simply told me to stop running which was such a hard thing for me to do. Now when I have a movement related problem I see a physiotherapist instead of a doctor as they seem to be going at the root cause of the problem instead of healing the symptoms that keep coming back. A doctor should tell us if we are too weak or fat. A physio will.
Hi Marc! 👋 Thank you so much! We are thrilled that you found these exercises to be beneficial as you've had your own experience with plantar fasciitis. We are so happy to hear that you aren't having any more foot pain and we hope you can continue to feel relief. We appreciate sharing your knowledge with our community. We wish you all the best in your road to recovery. Be healthy, active and mobile!
What are your thoughts on Shockwave as a treatment fir PF.
This is helpful, but Doc, I'm kind of new to these remedies and cures. I wish you hade been able to do a close up of the "curl with overpressure" as the instructions were not so clear to me. On that note if there is some way to have animation done that can show the patient exactly what we are up against, I have no doubts that such an aid would help the patient in their recovery. To be able to visualize the problem helps in our attempt at healing it.
I can't put into words how grateful I am for the information you have freely shared with us. I stumbled upon your channel and another, similar channel, just as I was becoming crippled. Thank you very much. All the best.
Laoshr #60
Ching Yi Kung Fu Association
Really glad the video was helpful Stefan. We try our best to give the best info for everyone.
Can you make video on ankle range issue. My wife has gone through 6 month of ankle treatments due to wrong surgery at first. No bone fracture.
Now the ankle range has been reduced a lot. Cant move more than 90 degrees , and what is the possibility to get back the full range again
Do these exercises help Haglunds deformity?
I've had a surgery called fusion for Hallux Rigidus, so, some of the exercises you show, i can't do it, any suggestion? Cheers
Nice
Hi ijaz, thanks! In case you're interested we have a plantar fasciitis help playlist you might find helpful. You can access it here: “Plantar Fasciitis Help”
ua-cam.com/play/PLJVIPiFvv1mbQPkYeRmwiT4VeIah4xMZC.html
We wish you all the best in your road to recovery!🧡
Some of these exercises, I've already seen/tried but others, going to try. Any suggestions for someone who has severe foot and toe cramping after walking?
Hey there, great question! This is a bit tough to answer. The cramping could actually be coming from nerves that originate outside of the foot. It is hard to predict where the actual problem may lie, but performing some of our sciatica type exercises may be able to help! Here is a playlist for that in case you are interested in learning more:
"Sciatica Pain Exercises & Stretches"
ua-cam.com/play/PLJVIPiFvv1maZPQPPtirn4oxj8oCPuIMR.html
If it is originating in the foot, you may be using muscles that are not used to being used. This is not necessarily a bad thing and would easily be improved simply by massaging your feet and stretching the muscles. Hope this helps!
I Have Been Having Foot pain for About Two Weeks Now, And When I'm At Work The pain Just Feels More Sore And Painful. I Was Told To Just Take ibuprofen or Soak My Foot in Epsom salt or Cold Water, but it Still Seems To Come Back When I Start Walking for A long time like An 8 Hour Shift.
I’ve been doing the exercises in this video for only 4 days and I feel so much better! I’ve had plantar fasciitis for about 2 months and I wasted precious time treating it the wrong way with stretching and ice. I also used Dr. Scholls shoe inserts for plantar fasciitis which gave me comfort during the day, but the pain returned whenever I took my shoes off. Your solution is much better because you’re fixing the root of the problem, which makes it a lasting solution. A weakened plantar fascia must be STRENGTHENED in order to be healed. Thank you for sharing your knowledge!
Hello, Q! We're so happy to hear this information has been useful for you!! Nothing wrong with using mechanical relief methods in the short term. But as you said, strengthening your foot muscles will be the key to improve your plantar fasciitis!
We also have an entire playlist on plantar fasciitis exercises for you to check out! :-)
“Plantar Fasciitis Help”
ua-cam.com/play/PLJVIPiFvv1mbQPkYeRmwiT4VeIah4xMZC.html
I wish they'd stop focusing on ice. You need heat to help blood flow.
@epmanualphysicaltherapy I have morton's toe which is notorious for plantar fasciitis, which i have had off and on for 20 years, i even got a cortizone inj. in my heel, and ignorantly went back to work. I can not skate with my son anymore which i would love to do, the pain is excrusiciating when i try to skate. I also have very high arches, and have very loose ankles, great for dancing, but I roll on a wee pebble. Now I have now chronic pain in my knee from twisting wrong, and noticing i have hip issues as well, weight does not help. I am misaligned.😅😅 I can open the hip flexors, through a bit of yoga moves, but knees and feet are my main problem. Thank you for your videos, i looked up pain in knee, with interior, exterior and below knee cap, and your video popped up on search. Is there other excercises, that you recommend, for mortons toe and plantar inconjunction?
Also, i will slowly build up my muscles in my knee to strengthen them. But, i got a major misaligment, like a wheels of a car wavering to the left. lol
My Doctor measured my feet on some sophisticated machine. Prescribed some inlays. It was useless.
Later I stared to wear barefoot shoes, and that worked wonderfully. Wearing barefoot shoes felt like I was exercising my feet.
It felt as if my feet were becoming alive again. Now the mobility of my feet is much better. For example, I can move toes quite easily. Even the shape of my feet has changed.
I thing that it is important to feel that your feet is becoming alive. The exercises should feel good. Following that good feeling in your body is the way to go I thing. Now I am using this wisdom to revive my wrist.
The modern shoes push our feet to work in a strange way. Exercising and changing shoes is the way to go.
All my best
I corrected my foot issues by using a pair of Crocs for a few days. A friend told me, and I did not believe it. But I was getting steroid shots in my foot once a week for a month. But after a few days with crocs problem gone.😊
I have been suffering with left foot plantar fasciitis for the past few weeks a few days ago I was walking down the stairs, and I felt this excruciating tear and ripping feeling across my foot. I have been in pain ever cents and had to resort to a cane or crutches what do you think it is? The emergency room doctor said it was musculoskeletal pain. I have suffered from right foot plantar fasciitis in the past. (I work on my feet for 12 hr shifts).
Hi!
My 76 yr old mother has Achilles Tendonitis…she’s had this for a couple of yrs now.
Her physician couldn’t even diagnose her, I did some research, based on her symptoms & area of pain.
She’ll have an ultrasound done.
Not sure if she has a partially torn one.
Any advice?
Better once to see, than
2 to hear.
Should I go to Podiatrist for this treatment?
Can this condition caused bad lower back pain and hip aching