3 Exercises You MUST Do To Fix Plantar Fasciitis
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- Опубліковано 5 чер 2024
- Learn the primary causes of weakness in your feet. Also, learn the best exercises to resolve your plantar fasciitis.
I'm Dr. Angela and I’m “The Plantar Fasciitis Doc”. If you have this debilitating condition, here are my top 3 recommendations.
➡️1. Download my free guide. This is the first step on your PF recovery journey. I show you the exact steps to resolve plantar fasciitis at home.
FREE GUIDE: www.DrAngelaWalk.com/freeguide
➡️2. Follow my social media pages. I offer daily tips, exercises, and the latest insights on PF. You can also connect and learn from others with the same PF struggles.
FACEBOOK GROUP PAGE: / 1104012017101635
INSTAGRAM: / theplantarfasciitisdoc
➡️3. Take a look at my approved footwear guide, and make sure you are not sabotaging your recovery by wearing the wrong shoes.
DR. ANGELA’S APPROVED SHOE LIST: www.drangelawalk.com/post/dr-...
🦶PLANTAR FASCIITIS RESOURCES:
Top Shoe Brands I recommend:
👟Altra Running: amzn.to/3O0HxBg
👟Xero Shoes: xeroshoes.com/go/plantarfasci...
👟Flux Footwear: flux.rfrl.co/465w6
👟Lems: www.lemsshoes.com/?avad=37050...
👟Topo Athletic: amzn.to/40GzxLM
👟VivoBarefoot: www.awin1.com/cread.php?awinmi...
📞SCHEDULE A CALL WITH DR. ANGELA:
www.drangelawalk.com/book-online
I would love to chat with you one-on-one to get you started on the road to plantar fasciitis recovery!
💪PLANTAR FASCIITIS THERAPY TOOLS:
Complete PF Therapy Kit:
www.drangelawalk.com/online-s...
Foot Rocker/Stretcher:
www.drangelawalk.com/online-s...
Fascial Release Tool:
www.drangelawalk.com/online-s...
Toe Spacers:
www.drangelawalk.com/online-s...
Plantar FX Pain Topical Pain Relief Blend:
www.drangelawalk.com/online-s...
First Time Customer? Use the code: WELCOME for 20% off your first order
JOIN ME ON SOCIAL
Website: www.drangelawalk.com/
Instagram: / theplantarfasciitisdoc
Facebook Group: / 1104012017101635
TikTok: www.tiktok.com/@theplantarfas...
#plantarfasciitis #plantarfascia #footpain #heelpain
I had plantar fasciitis when I was in in my late 50s. I had a job where I was standing on my feet 40 hours a week 8 hours a day for 40 years nonstop. I tried every thing from foot massage, anti inflammatory medication,orthotics, braces, steroid shots to exercise to new shoes nothing worked. Finally I retired because I could no longer stand on my feet. After about 9 months my feet gradually healed on their own, my feet were just telling me they were overworked and dead tired. Have been pain free for over 11 years now. People forget that our padding in the bottom of our feet as we age may thin out too. My feet were simply overworked and underpaid!!! So tell me again you bean counters up in Washington who have nice desk jobs why you think every American needs to wait until they’re 70 to retire??? What about the 68 year old construction worker who has been working out in the elements in all kinds of weather for years or the waitress who has been hauling trays and standing on her feet for 40 years years working nights holidays and weekends to pay the bills. Plantar fasciitis is caused by overworked feet plain and simple.
I talked to a retired nurse who said most of the people at her hospital had it.I have had it twice now and realized this also, I am in my early 50s and thought this too. I work on my feet all day 5 days a week on hard surfaces for the past 25 years now
Great point!
This is exactly what I was looking for to completely heal plantar fasciitis, not just temporarily reducing the pain. From your video, I realized that I've been doing it all wrong for my plantar fasciitis that's why my feet/legs are weaker. I'll try your guide. Thanks so much.
I wish you could give a video on foot cramping
This helped me so much ma'am. I was dreading not being able to play soccer or run anymore after reading all those articles about feet cushioning and resting. But after watching your videos I realized if I just hammer through the pain for a little bit and regain my foot strength, I'll be back to normal. The results are amazing and I'm feeling better every day. Thank you Doctor!
Great! Be sure you get a pair of wide toe box running shoes. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Thank you very much again!
Of course. Let me know if you have questions. Dr. Angela
www.drangelawalk.com/freeguide
This woman is so informative and gives the best presentation of help and explanations of cause she gets a triple A on any comparative talks on plantar fasciitis !!!
THANK YOU!!!!
Great advice ❤ I’m getting better and better every day 😊
🙌
I’m so pleased I came across your videos. So much makes sense & your clear advice & instructions are so helpful. I have downloaded your free guide. Many thanks for sharing. ❤️
Wonderful!
Great video. I can't believe that I have just bought some new Birkenstock and Brooks running shoes. Never had that issue before. Thanks so much for those precious infos.
Thanks! Try a pair of Altras. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Yes it is very help full Doctor. Thank you from India.
Thank you! Dr. Angela
You are an amazing. Thank you soooo much. Xx at last someone is understanding what I’ve been trying to explain to doctors etc. I’ve had this for six years xx
So glad! Dr. Angela
www.drangelawalk.com/freeguide
This woman is brilliant!
Thank you!
❤❤❤❤I hope it’s going to work for me.
Thank you so much.
Let me know if I can help you along the way. Dr. Angela
@@theplantarfasciitisdoc yes.
Very painful in the morning.
I tried so many exercises from you tube.
And no luck.
I am doing your exercises now .
I hope for the best.
about 25 years ago I had the same problem and I did Dr. Oz exercise .
And it went away after 3 week.
This time It’s not working for me.
Maybe because I am older now.
Thank you so much for your videos .
I am hopeful that it’s going to work .
I’ve had mild to moderate plantar fasciitis for 3+ years now and it’s recently gotten worse since I started working out. Last night, I did the fascia release you showed in another video and some of the exercises you recommend, and I woke up with almost no heel pain! I also just walked two miles and my feet barely hurt. Thank you so so much for sharing all of this wonderful info!! I’m looking into getting a pair of altras soon as well 😊
That's fantastic! Thanks for sharing
Wow! That is so helpful. I tried these exercises once only, and already I feel a major difference. I felt the warm sensation of blood rushing to my feet after that first round. Love it!
That's wonderful!
This is absolutely legit and an excellent video. 5 months ago, after suffering from hammertoes, an ingrown toenail on my right big toe, and an increasingly crooked right foot, plus extremely tight calves and pain in my legs extending up into my back, I got my first barefoot shoes (Lems Primal Zen) 5 months ago and haven’t looked back. I had been wearing Birkenstocks and Chacos in summer and Blundstones the rest of the wear, plus sneakers with orthotics and things kept getting worse so I knew they were the cause of my issues. I now wear exclusively barefoot footwear and my foot is nearly straight, my second toe is no longer curled into my big toe, my feet feel remarkably strong, and my body pain is significantly lower. My hammertoes are also nearly fully corrected. I’m quite certain that if I’d transitioned years ago I wouldn’t have needed knee replacements on both knees. I keep talking about this my family and kids because I’d love them to avoid the issues I’ve had to deal with. In addition to wearing barefoot footwear, I’ve worn only toe socks whenever I need socks. I used to wear and love Darn Tough socks but I realize now that they scrunched my toes tightly together. The whole footwear and sock industry needs to wake up and serve people better. For anyone interested in trying out barefoot, I wear the shoes mentioned above, plus Lems Chelsea boots, Lems Boulder Boot Grip, and now that it’s summer, Xero Z-Trail EV sandals. Íve also ordered some Luna Oso Flaco sandals for hiking.
Yes! I love Lems. Primal zen is my new fav pickleball shoe. Dr. A
Thanks a lot, I prefer your way of thinking, it's more natural. For some reason the toe sprint others have recommended seemed bullshit to me. Will follow your advice
Thank you. Let me know if you have any questions. Dr. A
Thanks so much! Why don't we listen to an intuitive voice more often. Your video and the exercises you demonstrated make plenty of sense. Thank you.
Thank you!
Will give those 3 exercises a go and have a look at my shoes.
Great! Let me know how it goes. My free guide has more suggestions. Dr. Angela
www.drangelawalk.com/freeguide
My PT was denied for various reasons. Im so glad I found your UA-cam page. Now I have some good exercises to start and shoes to look into.
Hi, Kristy! Yes! Let me know if you have any questions along the way. Dr. Angela.
Good Dr❤ thank you.
Just found your channel. I’ve been having foot pain for quite a while now, and all the other channels I’ve watched never said anything about the wrong kind of footwear. A friend had suggested hoka to me, but after watching your video I’m not getting them. Going to look into the others you suggested and start the exercises. Thank you!
Let me know if you have other questions. I'm happy to help. Take a look at my free guide to get started. Dr. Angela
www.drangelawalk.com/freeguide
I play tennis would you suggest wide size? Problem is tennis you need very expensive quality shoes and they all seem to have narrow toe box.
Thank you so much! I learned that I wasn't do My exercises correctly. 1. due to the lack of knowledge & 2. A lot of built-up fascia.
I hope the video helped. Try my whole protocol. Dr. A
www.drangelawalk.com/freeguide
It's nice to see your smiling face in a world full of depression.
God bless you 🙏🏻 .
Thank you!
This is great information- Thank You! I have plantar faciatis in left foot that I’ve had for about 9-10 months. It’s not as bad now, but I can still feel the tightness in the area, even though pain is better. I now have Morton’s neuroma in my right foot. Just diagnosed a week ago. Do you have a video addressing this, or any recommendations for the neuroma? BTW, your skin is gorgeous!!! I’d love to know what makeup you use:) Thanks for these great informative videos!! Makes so much sense!! Fi
MN is often caused by the same issues as PF. Wearing footwear that narrows at the toe and heel elevation. Get a pair of Altras, consider a metatarsal pad, begin the foot strengthening protocols in my guide, use the fascial release technique on your arch and lightly at MN site.
Ha! Thanks for the skin comment. I really don't have much of a skincare routine. I use mostly Neutrogena make-up. Dr. Angela
www.drangelawalk.com/freeguide
I have had plantar fasciitis since Sept. 1. I have been to physical therapy for 2 times and just found your channel and have ordered a pair of Flux shoes. It has been such a problem finding shoes. I am 77 years, walk on treadmill at home, but stopped when this pain started. I have lymphedema in left leg (PF leg) and need a house shoe for hard floors. Yesterday I just walked barefoot and it felt better than my Crocs. I am so glad to get all the resources you have here. I know how this started for me and I threw those shoes away. Since my foot was swollen, they were the only ones I could wear at the time and I wore them much too long and eventually my foot was not supported and I noticed my heel was going inward.
I love flux. Let me know how they feel to you. Dr. Angela
@@theplantarfasciitisdoc Unfortunately, I have to return these shoes. I was focused on better shoes and forgot about the lymphedema swelling in the PF foot. Also, I thought these were lace up shoes but it is a style and not functional. There is a Good Feet store nearby so I will see what they have to offer.
Dr.i have problem only after playing football and morning work .what type of football shoes and running shoes i should wear,
@@theplantarfasciitisdoc 6:50 6:53 6:55
@@user-rc6nl8fj9ysaved me of a lot of blah blah blah
You are the best! Very informative. I'm suffering now with PF and im listening closely, doing exercises & hoping for best.
Thank you. Download my free guide to get started. Let me know if you have questions along the way. Dr. A
I wondered why I couldn't grab anything with my toes anymore. I have Painter's and now it makes sense. Ironically, just before I was attacked with the pain again, .I began to wear toe spreaders around the house for an hour. My husband has a bunion, so I was helping him understand what caused it. I helped me as well.
Thank you. I'm so happy to see it is helping. Dr. Angela
If your calves are tight stretch them with a wall stretch and cross your good foot over in front. Got rid of mine in four days doing multiple 30 second calf stretches that way.
Great suggestions. Dr. Angela
Great advice thanks. One question on something that I always see conflicting opinions! Should I stretch my toes upward or downwards first thing in the morning? I stretch upwards and that lessens the pain on the first steps out of bed, probably by triggering blood circulation.
Great question. I recommend both. Flexion (downward) of the toes helps to stretch shortened soft tissues from wearing shoes with toe spring (an upward angle). Toe extension helps mobility of the big toe and aids in our normal walking and running gaits. As you mentioned, getting movement and blood flow is critical for healing. I hope this helps. Dr. Angela
Just found you on tiktok. Thank you my pain level is at a 1-2, so will implement your exercises straight away.
One question: are the towel grabs still effective on carpet? I only have hard floors in the kitchen and bathroom
Great! Let me know if you have questions along the way. Yes, just be sure you are contracting the muscles of the bottom of the foot with each repetition. Dr. Angela
Where have you been all my life? I had to learn this all by myself and it's taking me a lifetime! Thank you!
Ha! I'm here now! 🤣 Dr. Angela
www.drangelawalk.com/freeguide
I have had plantar fascitis about 18 years and I am ready to do something else. I had have had surgery yrs ago and that helped my arch but now have pain in the tops of my feet, some morton nuroma. And I can now longer able to work a job that requires standing or walking long periods. I have had too many steroid shots to mention. I've also had a very successful back fusion. However, at 57 I am not the person I dreamed of being. I'm going to try this method of building strength in my feet.
Great! Be sure you get wide toe box shoes (Altras). That is the first step for PF, neuromas, and any foot condition. Dr. A
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
I got plantar faciitis while wearing Xero shoes & have been wearing zero drop shoes for 5 years. Downloaded your guide and will try the exercises.
Thanks for sharing. Let me know if you have questions along the way. Dr. Angela
I am watching and listening closely. This information is so valuable
Thank you.
I am in Canada. Where can I get the appropriate shoes?
@@kerryhawthorn3098she has links in the description for the brands of shoes she mentioned.
Thank you for the recommendations for footwear. I purchased Hoya about a month or so ago and my plantar fasciitis has flared up.
Yes, Hokas do not have a wide enough toe box and has heel elevation. I hope you will try a pair of Altras. Dr. Angela
@@theplantarfasciitisdoc the hokas I got I bought in extra wide and the toe box is very big. But they are also very cushioned. Is the cushion itself ok??
Ok I just heard in the video, lol it’s still not good.
I've been dealing with PF in my left foot for over a year, been through so many shoe/insert combinations I've lost count, last year I had a neuroma removed from my right foot. I just ordered my 1st pair of Flux, which should be here soon. I deliver pkgs all day, so in and out of truck over a 100 times a day with heavy boxes up and down stairs . Fingers are crossed these Flux offer some relief
Love flux footwear. You will love them. Dr. A
I'm very impressed. I walk a lot including not long ago, 120 km on Spain's Camino. No issues! Six months ago I developed severe top-of -arch pain. A podiatrist and MRI indicated tendon issues. I went into orthotics and while the initial issue abated, I now have painful faciitis. I actually considered the orthotics as the vector. I'm trying your exercises! Thanks, Doc!
Congratulations on the Camino. My husband and I are walking the Camino Portuguese next fall so I’m trying to get rid of this planter fasciitis before then!
Wow! Impressed with the Camino. Let me know if you have questions as you work your way through my program. Dr. Angela
www.drangelawalk.com/freeguide
@@LogansWanderlust Ahhhh you will love it. Truly magical. By day-three you'll have your pace and know when to stop and massage the feet! Bring K Tape to put on at the first sign of a foot "hotspot!" You do not want a blister! Good luck!
Doc, good to see you with a new one on my cell. Your encouragement means ALOT! I am working it hard with hope because of YOU!!!
Thanks for sharing, John! You can do this!!!
I had EXTREME plantar fasciitis back in 2009. So bad in fact I couldn't walk in the morning. Had to crawl on all fours to go to the bathroom. First thing my chiropractor at the time said was orthotics.
I am now transitioning out of them,walking around my apartment barefoot,stretching and strengthening my foot core
Good for you! You are on the right track! Dr. Angela
My podiatrist doesn't want me to walk around the house barefoot. I have custom orthotics that I wear as much as possible. When I walk inside the house I wear Chacos or Oofos.
I've been there too! It's awful. I found myself hopping on my good foot or using the bathroom vanities to keep from putting the bad foot on the floor. The podiatrist recommend orthotics and said that I should never walk around barefooted. Ultimately, I ignored their advice and worked towards walking barefooted as much as possible. It took some time to get used to it, but my feet have done so much better. Glad to hear that it's going well for you!
Hi Doc. I really like and follow your practices. I want to know the exact cause of morning pain as I am confused with different reasons shared on internet.
Thank you for all your great guidance
Great question! While we are sleeping, our feet and toes naturally shift into a plantar flexed position. When we take the first step in the morning, it cause a rapid stretch of those tissues. I recommend that you gently massage your foot before getting out of bed and practice the exercises in my guide. Toe spreading and foot curls before you take your first steps. Dr. Angela.
Grateful for your guidance. Shall follow
night splint will ensure your plantar will not stretch when you are sleeping. PF will not be gone with this, but eventually you will see a change in the morning time. eventually need to strengthen your foot as ANgela has been guiding.
I bought a pair of Xero shoes a few years ago. I wore them for a couple of months and put them aside because they felt "weird". I think the soles could have been/should have been a little thicker? But anyway, my feet developed cramping and soreness, not from the Xero shoes; this had been happening gradually for many years, and I started researching. I found this video and thought: "Let me try those Xero shoes again." When I tried them again, that "weirdness" was actually a feeling of my feet being massaged! I wore them pretty regularly for awhile and no cramping!
That's so great. As your feet become stronger, you will feel more comfortable in shoes with less "technology" (thick, cushiony sole, arch supports). Dr. Angela
I completed a marathon in Hokas. They felt great. However i paid the price. When i switched back to a flatter running shoe i developed a bad case of PF. Now i can only run in Hokas. The weaning has to be done slowly from a high heel shoe to a lower one bc as the good doctor explained... You literally shorten your calves and Achilles when you use Hokas
Thanks for sharing. Yes, if you transition too quickly, your feet will get SO mad at you. I would take a look at the Altra Escalante when you are ready. Dr. Angela
amzn.to/46OnNcE
Started feeling pain on my foot last february 2024 after 2 weeks went to get checked up to my family doctor and found out i have plantar fascitis, watch lot of videos did all the excercise, also did water therapy like soaking it in warm water and cold water and made it worst for me then i found this video 1st week of march and took her advice, what i did was massage my feet every night, walk barefoot at home, did exercise my calves every 2 days, overall did all what ever this channel recommended and now its March 28 almost end of the month i can say is all that she recommend works for me because i started running again, thank you doctor angela
Thank you for sharing this. So happy you are getting some relief. Dr. Angela
I bought Hokas for ankle stability and wide fitting for my flat feet as recommended online. But I’ve now got pain in my right foot and can’t put any pressure on my foot without a 7/10 pain, and dull aching when no pressure on it. I’ve noticed my calves are incredibly tight but I always struggle with some sort of foot and leg pain while walking. 😣 Apart from flat feet I do have Morton’s neuroma and occasional inner knee pain. I just don’t understand why I keep getting these injuries even when trying to be active and healthy!
Hokas have a narrow toe box and an elevated heel. Tapered toe boxes can contribute to neuromas, and heel elevation causes chronic calf tightness. Consider a pair of Altras. Dr. Angela
Thank you! Would you recommend massage under the feet standing on a tennis ball? Use the Strasbourg-sock at night?
Massage is good. Use the sock temporarily. It is more effective to strengthen, not stretch with PF. Dr. Angela
www.drangelawalk.com/freeguide
Hi Dr,
Is your book available in audio form? I am a person who learns by listening. I am so bad at reading. And I have so much pain in my feet. I almost cry every day.
I am working on that. About 1 month from completion. Stay tuned. Dr. Angela
Thank you for all of this valuable information. Are good quality flip flops ok to wear?
I would only wear flip-flops occasionally. They cause toe gripping which can cause muscle imbalance in your feet. A back strap is better. Dr. Angela
www.drangelawalk.com/post/are-flip-flops-bad-for-your-feet
Thank you@@theplantarfasciitisdoc
Thanks for the video. I've seen Doctors and notices that tell me it's largely hereditary. Would you agree? Also, should you do these foot core exercises while you are trying to recover from plantar fasciitis? Also, I've heard the towel spreading exercise is overrated. That there are other more important exercises?
The primary cause of plantar fasciitis is wearing ill-fitting footwear, so it's less likely hereditary. It is the same with bunions. Yes, begin the strengthening and mobility protocols in my guide ASAP. I believe the towel grabs are still relevant and activate our intrinsic foot muscles and also aid in stretching the top of the foot which is often shortened from toe spring in footwear. I have read the opposing opinions, however, it hasn't convinced me to change my protocol. I still see the benefit. Dr. Angela
Hi Dr Angela!
I have plantar fasciitis in my very flat left foot. I am 51 and have had problems over the years in the, knee, hip, ankle, meniscus and now the foot. I’ve never worn orthotics. Is your counsel the same for those without arches?
Great question! Yes, flat feet and even high arches are completely capable of functioning normally. I would recommend that you begin the strengthening and mobility protocols in my guide. This will strengthen your arch muscles. Begin to slowly transition out of your orthotics. Be sure that you have shifted to footwear that is widest at the Toe with no elevation of the heel. I recommend a pair of Altra. Let me know if you have other questions. Dr. Angela.
@@theplantarfasciitisdoc Thank you sooo much!! I’ve already been doing the excercises over the last few days and I woke up at about a 2 on heel pain today!! I’ll follow through on the other recommendations. This is all so revelatory for me. I just assumed my only hope was orthotics or for God to miraculously give me arches. May The Lord richly bless you for your kindness! ♥️
@@theplantarfasciitisdoc I’ve only over the last few years worn the store bought orthotics. I never bought the custom ones and it appears your recommendation would be to NOT start them?
What if you have flat feet? Will those shoes still assist me? Walking barefoot on natral grounding like grass and dirt any different 6 concrete etc.
Should one use orthodics when first encountering plantar fasciitis to help with healing?
Orthotics weaken your feet. If you are wearing them currently, slowly transition out of them as you begin strengthening your feet with the exercises in my guide. Dr. Angela
www.DrAngelaWalk.com/freeguide
Thank you so much for you suggestion.
Can i use whitin slides for home
And altra escalante 3 for out side.
I have overpronation and plantar fasciitis in my right leg.low arches in both leg
Please reply ma'am.
Yes, whitin shoes are on my Approved Shoe List. The Escalante is one of my favs. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Its my calf and hip sore too can you help? X
I've had this 3 almost and like you said, I have done all the tricks of the trade.. stretching. Ice water bottles rolled under my foot night splints, towel stetches ,wall stretches,over the counter orthodics ,custom orthotics, cortisone shots my heels.. was told to always wear shoes around the house.. Nothing has worked.I have extremely high arches,and xrays show bone spurs..But I wanted to ask you because just this past Monday. I went and had The shock wave therapy on my feet. I had my first treatment of three in the coming weeks.. I'm just wondering if this actually does help the blood flow and help the circulation to possibly Start the healing process.. I've tried everything else. Just wondering what you're thoughts are on this procedure..thank you for your informative video.
I am an advocate of SWT, however, nothing replaces strengtheinng and mobibilizing your feet and calf muscle group. Try my protocols. Get a pair of Altras. Let me know if you have questions along the way. Dr. Angela
www.drangelawalk.com/freeguide
Hi doctor, due to wrong footwear I'm suffering from PF for 3 months. I have started doing your exercises. My question is, should i stop walking? I'm 87 kg and i walk daily for atleast 30min and my feet hurts after my walk. So should i stop walking? Kindly reply
Just found this video. I have planter f and a heal spur. I have tried many shoes along with hucas. Most of my pain is left foot, to the side of heal. It used to be bottom on heal. Tired of the pain. I can roll a ball over it, hurts for the 1st few times, then get better. But doesnt last. And i was told by doc i have some arthritis in food. I try what im told and i too believe the cushon inserts might temp feel better but not really helping. Thoughts?
Could be posterior tibial tendon disorder as well as PF. It is common for them to occur together. Take a look at my free guide. I address both. Dr. Angela
www.drangelawalk.com/freeguide
I’m 26 and as of one week ago, these symptoms came. I started early by getting a Dr sholl’s insole, stopped wearing my dress shoes, and have been tip toeing around the house to take pressure off my heels. The pain isn’t horrible, i only feel uncomfortable pressure when I stand on my heels, it’s around a 3 or at most a 4. Did I catch this early enough where I can beat this without long term effects? I’m going to take all your advice including the exercises. Will I beat this?
Hi, Shane! Yes, this is the time to tackle this condition. Transition to footwear that is widest at the toe (Altras, Xero Shoes), begin the strengthening and mobility protocols in my guide. You've got this! Most people wait until they can barely walk. Being proactive is the best approach. Dr. Angela
www.DrAngelaWalk.com/freeguide
Thank you I just got my Altras yesterday and was able to work pain free, no limping. Also when I went to bed and then got up, I wasn’t limping like had become typical. It’s been so long. Thank you for your help and advice. ❤
Many years ago I had a pair of Earth shoes. Very wide tie box. Solid sole like a clog. The sole was raised at the toe and slope down to the heel. They were ok but a little weird.
I remember earth shoes. Yeah, some good feature, some bad
Really i appreciate. I feel heel pain last one year. Yes i do exercises but a little improvement. What u suggest more. In our country PAKISTAN SUCH INSTRUMENT R NOT AVAILABLE. PL GUIDE ME.
Get a pair of wide toe box shoes and begin the protocols in my free guide. Dr. Angela
www.drangelawalk.com/freeguide
I broke my 5th metatarsal, and torn a peroneal tendon. This happened over a year ago. I wore Hokas which did not help. My podiatrist feels I now have PF. I have been going to PT for about 2 month, and have been wearing a night splint. I have felt very little improvement. I now wear KEEN Basin Ridge, which I believe meet you 3 shoe criteria. What else can I do to help? Would a stretching strap help? Willing to try anything at this point.
The Keens aren't terrible, but I would like to see an even wider toe box, such as Altras or Topo Athletic. Compare them and you will see the difference. Begin the strengthening and mobility protocols in my guide. Let me know if you have questions along the way. Dr. Angela
www.drangelawalk.com/freeguide
@@theplantarfasciitisdoc I have been doing stretching and strengthening in PT. Everything just makes my foot pain worse. I had peroneal tendon repair surgery in the past. One. PT person suggested that it might not be PF, but something deeper. I have one of the fascia release tools, have used frozen water bottles, etc. Nothing seems to help. Using a night splint causes pain on the top of my foot during the night. Thank you for providing your guide. I just wish it helped. :(
Can you come to Cleveland ,Oh please I had this but now I suffer from fallen arches do you recommend I still wear orthotics? Please help
Ha! I would begin the strengthening and mobility protocols in my free guide. Transition to a pair of Altras. As your feet get stronger, you would want to slowly transition out of your orthotics. They are for short term use. Dr. Angela
www.drangelawalk.com/freeguide
What about kuru shoes would love to know your opinion of them that’s all that pops up when looking for shoes online
I wanted to approve them, but the toe box is not wide enough to allow for full toe splay. Dr. Angela
I have been recommended to do Low Dye foot taping to treat my plantar fasciitis in the initial stages. Would be interested to hear your opinion on this treatment?
LD taping can be helpful in providing support in the early phase of PF, but it will not correct the weakness and deficiencies in your feet which is the primary cause of PF. Begin the strengthening protocols in my free guide. Let me know if you have questions. Dr. Angela
www.drangelawalk.com/freeguide
@@theplantarfasciitisdoc Thank you for your reply. I have commenced the strengthening exercises in your free guide.
When and for how long do you recommend wearing the toe spacers?
Start walking barefoot with toe spacers for only 10 minutes a day and increase wear time every few days. Dr. Angela
ua-cam.com/video/CqSXfTXwwRA/v-deo.html
Thanks for these videos. No matter what I do I cannot dome. I have extremely flat feet and can only scrunch up my toes, which doesn't create a dom. Any suggestions?
Focus on the towel grabs, toe spreading, and barefoot walking. Those are the best alternatives for strengthening your feet. Dr. Angela
www.drangelawalk.com/freeguide
I have been wearing merrell trail shoes with a rock plate which have helped my mortons neuroma as less pressure goes onto the ball of the foot. However I now have mild plantar faciitus...any ideas . I cant see how a zero drop show will help the neuroma.
Merrell has a slightly narrow toe box. I would consider a pair of Altras. Those would be better for your neuroma. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Hello Doctor i am doing the 3 exercises you suggest and am wearing Xero shoes but am also going to buy the Altras you suggested as i think i transitioned to quickly from cushioned shoes like asics and new balance.
I need to know how also to deal with a plantar fibroma, it is very small i cannot see it but when i started having pain i was sent for an ultrasound and besides the thickening of the fascia which i assume is the plantar fasciitis they also found a small fibroma where it was tender in my foot. Should i still just follow your 3 exercises for foot strength or do you suggest something more. Also i soak my feet in hot water every night with a little castor oil, i thought that might be better for blood flow rather than the frozen water bottle that everyone suggests. I will look forward to hearing back from you as this is really effecting me and i don't quite know if the pain is from the fibroma or the fasciitis.
Thank you
Kind regards Bernardine
Great questions. The pain is typically from the PF and not the fibroma. You would need to confirm with your doc, though. I have a full protocol/free guide. You can start there. So happy to see you are wearing Altras. Wear those until your feet get stronger from the exercises in my guide, then consider the barefoot shoes. The warm soaks are great. Dr. Angela
www.drangelawalk.com/freeguide
Should I stop all walking while trying to heal my plantar fasciitis, and should I continue wearing my orthotics while I’m trying to heal ?
Good question! If your pain intensity is a 1 or 2, you can continue to walk. If it is between a 3 and 4, you may want to cross train with yoga, cycling, swimming, or weight trainer. Over a 6, rest while you focus on the strengthening and mobility protocols in my guide. You should slowly begin to transition out of your orthotics, but not until your pain diminishes. Dr. Angela
Have been doing these exercises for 2 months now, with no improvement. Any guide on when I should start seeing results?
Did you transition to functional footwear? There are other exercises and protocols in my guide. Dr. Angela
www.drangelawalk.com/freeguide
My podiatrist recommended orthotics, Teva shoes or FirFlop shoes. I’ve been fighting PF for nearly a year. We’ve done shots and insoles, wraps and everything in between. My calves are constantly tight. Is there help for me? I’ve 73yo and I’m missing out on enjoying my family because of pain. Also, I feel off balance with all the insoles in my shoes!
Yes, all of those methods are ineffective for PF. Get a pair of Altras, begin the strengthening and mobility protocols (includes calf flexibility), slowly transition out of your orthotics. Dr. Angela
www.drangelawalk.com/freeguide
I started wearing barefoot shoes about a month or so ago and I think I transitioned to quickly but not having the heal drop has done wonders for back. However now I have PF. I don’t want to go back to a lift in my heals but walking in barefoot shoes is super painful. I have been exercising my feet. What shoes would you recommend?
Sorry about that. It can happen. You may take a look at the Altra FWD. It is a transitional shoe. It has a wide toe box and a 4mm heel elevation. You would wear these for a while, but ultimately transition back to your zero drop. Follow the protocols in my guide. Dr. Angela www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Which toe spacers do you recommend?
I recommend starting with gel silicone varieties. They are flexible for those trying them for the first time. I offer them in my store. Thanks for the question. Dr. Angela
www.drangelawalk.com/online-store/Toe-Spacers-p471247017
What is your opinion about MBT (Masai Barefoot) shoes? I walk over 10 000 steps every day at work. I used to have MBT-sandals, but my employer demand safety shoes. The result is obvious, I developed plantar fasciitis to my left foot. My doctor recommended Hoka`s, so I had them and they are killing my toes (they are so flat on the tip of the shoe) I'd like to go back to MBT's...
I am not familiar with this shoe brand. I will link my Approved Shoe List below that offers the brands that meet the criteria for functional footwear. There are also a couple of options for safety shoes. I agree with you that the safety shoes led to your PF. Aslo, Hokas have a narrow toe box and elevated heel. These features contribute to PF pain. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Is wearing compression socks helpful? Or should I avoid those as well?
Not really. Limited mobility does not help PF. Try the strengthening and mobility protocols in my free guide. Let me know if you have questions. Dr. A
www.drangelawalk.com/freeguide
Foot orthotics contribute ??? what about over the counter sports insoles such as superfeet, sole brand etc?
Same. They "support" your arches and do not allow your foot muscles to activate and work. They weaken your feet overtime. This sets you up for PF. Dr. A
What about plantar fasciopathy along with heel spurs? I was told to never walk barefoot.
Yes, barefoot walking is healthy for your feet even if you have a heel spur. Start slowly with only a few minutes a day. Dr. Angela
Thank you. I just left the podtrist Monday with a diagnosis of Achilles tendonitis and plantar fasciitis. He of course prescribed me orthotics with no end date😂and all the other tips you say not to do. Do you see any value in short term use of orthotics though?
Yes, for short-term symptom relief and support only. Begin the strengthening and mobility protocols in my guide. They help AT as well. You must get wide tow box shoes. Altras are my first recommendation. Dr. A
@@theplantarfasciitisdoc
Thank you! I just downloaded your guide.
What are your thoughts on tapping the foot after exercise to get through the work day?
It can help with symptoms, but only use for short-term. Improving strengthening and mobility in the foot and lower leg is the only way to get lasting results. Dr. Angela
www.drangelawalk.com/freeguide
so are we supposed to pull our foot back with a night splint like so many recommend ? and lean against a wall and stretch the calf muscle like so many recommend ?
I am not an advocate of NS long term. Start with the strengthening and mobility protocols in my guide. Dr. Angela
www.drangelawalk.com/freeguide
COuld you say someting on wearing Birkenstocks?
They have built in arch support which isn't helpful long term. Take a look at other options. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Hi Ma'am,
Thank you for the tips
Please suggest home slipper for plantar fasciitis
So happy you are considering a functional house slipper. I will share my Approved Shoe List below for several options. I hope this helps. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Is it ok to started with your suggestions while I’m having Planter Fasciitis symptoms. I ordered zero drop sport shoes , should I slowly start off wearing them.
The best solution I finally found is shock wave therapy six session cured my plantar fasciitis when three months of typical UA-cam recommended exercises and foot inserts failed
I am an advocate of SWT. So happy you resolved this painful condition. Dr. Angela
Hi doctor
I have plantar fasciitis and low arch
And overpronation in my right leg
Can i use bedrock sandals?
The protocols in my guide will help to strengthen your low arch. BR sandals are OK. Dr. Angela
I have very bad plantar fasciitis, i can see the tendons swelling. I went roller skating and my feet swelled so much on the outside, that I needed helping walking back. Im a nurse and I noticed that stretching my calf’s help a lot, but the pins and needles feeling is so bad I feel like my tendons are about to rupture. Do you think the daily exercises will help?
Yes, just be sure you have PF. There are sign and symptoms in my guide. If you do have PF, then, yes, these exercises will help. Also, for my nurse patients, I recommend a pair of Altras. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
What is wrong with Birkenstocks? They have a wide toe base.
They have arch support. OK for occasional wear. Our feet become weak with arch supports. Make sense? Dr. A
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Where do you get the toes spreader?
I offer them in my online store. Thanks
www.drangelawalk.com/online-store/Toe-Spacers-p471247017
Do you recommend sleeping with or without socks for planta fiscal and circulation?
HI! I wouldn't sleep in any socks. Restricting your movement is not helpful. Dr. Angela
www.drangelawalk.com/freeguide
I have flat feet would you recommend wearing orthotics if yes do you have any recommendations? Or no orthotics and follow this program. I have purchased Altras but am still struggling with plantar fasciitis
If you have been wearing orthotics for a prolonged period, I would continue to wear them in you Altras. As you feet become stronger from the strengthening protocols in my guide, slowly transition out of them. Dr. Angela
www.drangelawalk.com/freeguide
The top 3 reasons don't apply to me, yet I still have food pain Mostly barefoot, shoe box wide , no orthotic inserts, but I have super high arch...
MyPF has moved from the heel to the outer side of my foot up into the arch on top of my foot. Any suggestions?
These symptoms are typically from the same causes. Wearing the wrong shoes, weak foot muscles, limited ankle mobility. Take a look at my free guide. Let me know if you have questions. Dr. Angela
www.drangelawalk.com/freeguide
Thank you Dr Angela! I bought the Xero shoes. Question ... when I am home is it better to walk barefoot or better to wear the shoes? If your answer is barefoot, does it make a difference if I wear socks or do you recommend no socks? Thank you again
Great question. I would walk barefoot. If you haven't done that much, I recommend starting with 10 minutes a day and adding time each week. No socks! Dr. Angela
where do you purchase toe spreaders?
Thanks for the question. I offer them in my online store. Let me know if you have other questions. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
What is the best shoes to wear?What brand for this
I recommend starting with a pair of Altras. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Most stuff I read indicates this happens because of flat feet. I, however, have pretty high arches. I went for a jog and felt no pain. A couple hours later the pain started. I’m able to do all the exercises fairly well and walk barefoot happily for hours. But I’ve been hurting for months now 😢. Is my problem still foot weakness?
Arch height does not determine the presence of PF. It may be your shoes or inflexible calf muscles. Dr. Angela
www.drangelawalk.com/freeguide
Is it normal for pain to increase in the first few weeks of the strengthening regimen?
Your foot and lower leg with go through and adapting phase. Soreness from the exercises and zero drop shoes. Back off on you reps and limit time in your new shoes. It takes time. Dr. Angela
Worked at amazon for 4 years 10 hours on feet 4×week,+extra days of overtime,Specialists have prescribed orthotics ,given me stretches wich hurt my damaged fascia.....confused???
Can you do a videos on flat feet?
I'm working on it!!
What about Dansko shoes? They have a wide toe box.
Good question. The toe box in Danskos is still too narrow. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Do you have any videos expressing your recommendations about footwear that helps when we have to stand/walk on concrete all day? …for healing from plantar pain and for keeping healthy afterwards. (For retail and nursing, for example.) 🤞🏻💖
Hi,! I have an approved shoe list that includes the best shoes for prolonged standing. Altras, Topo Athletic, Flux are the best options. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
@@theplantarfasciitisdoc It’s in my cue. Thanks!
I have a question about foot strengthening. My surgeon wont allow me to scrunch my toes or put weight on my toe area to flex them backwards. Im trying to strengthen my foot to get rid of this fasciitis. Would you suggest stepping up on one foot slowly and controlled as an option? Im out of ideas.
You may try just transitioning to wide toe box shoes. I recommend a pair of Altras. That helps to allow your toes to splay naturally and increases foot strength. Also, try a pair of toe spacers. Dr. A
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
I have a flat foot and plantar fasciitis . Should I use orthotics or not ?!
If you are currently wearing orthotics, then continue to wear them as you begin the strengthening protocols in my free guide. When your feet become stronger, you can slowly transition out of them. Thanks for the question. Dr. Angela
www.drangelawalk.com/freeguide