Plantar Fascia Exercises
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- Опубліковано 29 лип 2024
- In this video blog Pat Stanziano, Sport Physiotherapist, takes the viewer through a series of 6 exercises to be done first thing in the morning prior to getting out of bed for people suffering with plantar fasciitis/fasciosis.
- www.theproactiveathlete.ca/
Started over a year ago on a daily basis and I've been 100% ever since. Passed it on to several friends. Thanks a million...God is using you to help LOTS of sufferers.🙌
Ok, I've had PF for over 6 months, and it was getting worse - I was in miserable pain all day, every day. But I'm 4 days in, and I'm already feeling SO much better.
I've tried all sorts of things to get some pain relief but this 6.30 is an absolute game changer!
I do these and one extra stretch (a gentle lunge type stretch for the hamstring) and I can already feel I'm now in a healing phase. No meds, no chiropodist fee, no yikes when I get up from sitting and I can do my morning walks again.
Thank you SO much for this, its changed my health!
This has been a god send. Thank you for this. Two weeks of constant pain gone in 10 minutes sure it comes back but the break from constant pain has given me so much joy.
This is 2018 and I have found after reviewing a lot of videos for planter and arch problems. Pat..yours is still the best. Its effective and provides immediate relief. I've been doing these exercises for 3 weeks now. And My planter is all but gone. I still do them for maintenance. I've also been to a chiropractor to get adjustments. If you have chronic Planter F This is the one!! Thanks a million!.. And one hint people..You gotta actually do these exercises every morning. Ice and anti-inflams help also.
You have kind eyes, and a warm toned voice. Both of those things would make me feel at ease if you were my physical therapist. Aside from your knowledge and skill, having people relate to you and feel empathy is an important part of your line of work. You’ve got it!
It worked wonders🙏🏻thank you so much for sharing it. I was not even able to walk properly due to pain in my heels but Just after doing it 2-3 times I felt the pain getting less ...may God bless you. Keep up the good work 👍🏻.
Thanks these really worked. I did these about 3 times yesterday, for the first time. Today I have zero pain. I’m going to keep doing these. And see my doctor on Monday. Thank you so much!!!
I was diagnosed with Plantar Facitis on both feet 👣they gave me 3 cortisone shots and a pair of boots and out the door bye and pay 85.00 . As much as I wanted the Podiatrist to give me suggestions. He wasn’t having the time. But I decided to do my own searching. Found this on UA-cam. I also found red LED lights. And Hollistic approach. I do now understand how important it is to stretch those feet in the morning before getting off bed. It’s still too early for me to say that it’s working but I be back to let everyone know it did. I also order socks that help and inserts. But thank you for your video. 🙏♥️
I noticed a benefit in just 2 days of doing these! I've kept it up and it has really reduced the pain in my heel!
Thank you for explaining it without being extra. This video was extremely helpful.
Enjoyed this and will try to regular in doing this...Thank you...choice from New Zealand
This is by far the best plantar fasciitis exercise on You Tune right now, and I’ve checked out many of them. Thank you, you’ve really helped! Subscribed too!
Thanks Pat. Your 6/30 exercises have really helped. I've gone from lame to 80% in just a few days. No meds, no devices, no MD. As an aging athlete I still intend to stay proactive about exercise, but realistically must expect some bumps in the road like this from time to time. I'll consider your channel a valuable resource when the going gets tough -- and the tough get going! Gratefully, Dan
Thank you so much! I am no athlete, but a 61 year old woman working two standing jobs, and when the pain in my left foot first started I was told this would be chronic - never go away. I was afraid I was going to have to quit work. Just the first two exercises for a week were enough to make the pain recede to a bearable level. So and now I am doing them all on both feet every day as preventative care, and now it only occasionally gets bad late in the day.
In the meantime, I have met several people also suffering from this issue and have referred them to your video for relief! :-)
+neeheeleest What interesting info? Either this site was written by a semi-literate, or was translated very badly from - what? Chinese? Sorry, but I do not watch videos which clearly are aimed at parting me from my money before giving me any information.
Awesome video LOVED IT ! it gave me so much relief instantly . Thank you so very much
The last exercise hurts, to varying extents, while I do it. Does that matter? Should I keep doing it anyway?
Thank you so much pat I was feeling hell pain in the morning I did and feeling relaxed how many times should we do each exercise please can someone explain ?
Thank you for this from Finland.
Beautiful.. exclusive n effective ways to solve this issue. Found it really different from all other UA-cams. Thanks a lot.
Already feeling much relief after doing these exercises for the first time. Looking forward to progressing. Thank you, Pat!
Hi, how long have you been suffering for with it?
@@LauraYT22 Just a few months. Stopped doing the exercises while on vacation and I regret it. Gonna start them up again tomorrow!
Thank you so much for the video and the instructions. Your exercise treatment really help relieve the terrible pain associated with plantar fasciitis. I ended up getting a brace to wear at night and a compression sock for the daytime. Finally, I'm pain free after 4-5 months of limping around every day. Again, Thank you
This actually helped. Thanks for posting.
Hola Pat tengo fascia plantar y mi doctor me mostró tu video para que haga tus ejercicios empezaré mañana 16😢 de febrero 2024 te iré contando los resultados gracias
Resultados?
Sir I have same problem but not cure how to problem clear don't know plz help me sir
How many days it takes to cure
What if I have same symptopms but pain is located closer to toes and more on extrenal side?Is this the same disfuction?thanks
I have been annoyed with plantar fasciitis for the past 6 months and have gone through 3 sets of different exercises, massage, tapings, night splint (Strassburg Sock) and orthotics with no change. The 2nd day I did these exercises, exactly as described prior to my first step, I found relief for 1/2 day. The 3nd day I found relief all day by doing the exercises again at midday. YAHOO!!! Remarkable. Thanks Pat Stanziano
Another good resource:
www.amazon.com/5-Minute-Plantar-Fasciitis-Solution/dp/1457539268/ref=asap_bc?ie=UTF8
your welcome
If you want to cure your plantar fasciitis fast then visit this website here to find out how: HootFoot. info
How is it now John Coghill? still okay if you exercise them out?
here's several tips for plantar foot
Try to rest your feet
Consider Wearing supportive footwear
Use ice on your heel
Take ibuprofen or another nonsteroidal anti-inflammatory drug to lessen pain and inflammation
Wear night splints
Do stretching and strengthening exercises.
(I learned these and why they work from Rohon Foot Care website )
This was greatly helpful. Pain has alleviated but still do the excercises for maintenance and great way to start the day.
Started dding these exercises yesterday and my pain level is already MUCH less! I am doing them three times a day as my pain is severe. Extremely hopeful. THank you
Are you still alive? Has it healed after five years? :)
There are a few factors in curing for plantar foot. One place I discovered that successfully combines these is the Natural Foot Wizard (check it out on google) definately the best remedy that I've heard of.look at the amazing info .
Just a little note I have been doing your heal spur excrcises in the morning and what a difference THANK YOU THANK YOU THANK YOU ????!!!!!!
Do you still do these exercises?
Great video here Pat. straight to the point or shall I say Points! I have been doing these simple yet effective exercises for about a month now. Have noticed marked improvement in my foot pain. I walk a lot in my job. And have also invested in some great walking shoes as well. 10 stars!
I have spent months studying plantar foot and discovered a fantastic website at Rohon foot care (google it if you are interested)
@@bryanahaya3628 Thanks Bryan. Good Info and website!
@@bryanahaya3628 stfu
Been doing these exercises for 10 days and after a week, the pain in my big toes is almost zero AND I have started to feel connection to my glutes.
There are a few components to plantar foot treatment. One plan I discovered which successfully combines these is the Fergs Foot Formula (google it if you're interested) without a doubt the most useful resource that I have ever seen.Check out all the amazing info .
How did u diagnose tht you have planter facitis
Very short explanations for the exercises and straight to the point ( not like some that suffer with verbal diarrhea’) congratulation
Yes my feet are back hurting a year later. Need it
Thank you! These help 😊👍
Thank you so much! Praying this helps. The pain had gotten increasingly worse and it hurts to put any weight on my left heel at all.
Very helpful, informative, and easy to do! Thanks!
This great. I was just diagnosed and will do this. I cant wait to get rid of most if not all the pain. Thank you for posting
Hello Pat! Thank you for your wonderful simple exercises which has helped me immensely! After doing these 6 exercises regularly for a couple of months n opting for Sketchers, I can feel the difference..i came upon your video by chance and I know in my heart it was an answer to my prayers as I couldnt walk without excruciating pain for over 2 years. Even my ortho failed to detect this condition. May God bless you Pat. I direct even strangers who suffer from PF to ur video. Stay Blessed n thank you for posting! Best wishes
I need your advice Pat. I've a sedentary life style, working a 9-5 desk job and not much physical movement during the day. For the last few years, I feel strain in the centre of my left foot and lately I'm also feeling strain in the sides of the heal as well but not the bottom of the heal. The strain is felt in right foot as well but to a lesser extent. Is it fasciitis?
Great informative video
This works like miracle , instant relief !
Have tried other things since I've only had this for about 2 months but have tried your suggestions for about five days and have found 80% relief!! Am going to keep doing it for a few more weeks. I can literally get up in the middle of the night now without being in agony. Thanks!!
Katherine Blue my pleasure. best of luck
@
Sorry How can you do the toe raises before getting out of bed?
1.use a cold can or a cold bottle instead of a ball 2. Use a belt to pull towards you and hold it for 8-10 secs 3. stand on your toes for 6-8 secs and repeat . These excercises repeated a few times daily will inshallah cure the foot pain problem
Parei com inflamatórios e fiquei no alongamento e massagem com a bolinha. Estou melhorando devagar mas progressivamente. .
Thank alot .for this program
thank you so much!
Can I do more reps or would that be bad?
Can i do this b4 workin out?
Only 2 nites and i have no pain. Thank you so much because i was getting really scared.
You are a legend sir.
thanks for the video. !
this was very good to see.... thank you
i have ceberal pasly it painful im get limp on my foot when im walking
do you advise physical activity (running) when having treatment for Plantar Fascia or should we wait a while?
If you can run you don't have plantar fascist, lol
No.. you can’t run if you have this. Runners are prone to this injury.
@@breadandcircus1 Exactly. Poor Ricardo has soemthing else. I just had a bout of P-T for first time over the weekend, and SWEAR TO YOU -- the first time experienced it, was like stepping on a LAND MINE in my bathroom. I thought I had nerve damage or something lot worse, even went to Emergency Room because it hurt so fucking bad.
I'm a technicien in physiotherapy and I was wondering why you make them do 30 reps?
I do the first 2 stretches while I'm still in bed.
Another great one is to step on the ball of your foot and slowly lower your heel to the ground. If you don't feel it, tilt your toes a little either inward or outward and try again I'm that position. It's helped me a lot. I don't feel any stretch at all from #4 :(
Since 1 year my left leg aiyooo ..took injection ..did everything but ds one is Great ...my pain is improving ..wow ..share it to one patient also ..thank you
Both of my foot started hurting . I still can’t walk at all and i am still currently feeling lots of pain just moving around my foot each day. Just feels like a really uncomfortable spasm smh.. hell please !
Thank you very much
هل تنفع وتفيد اسفل القدم عطمة شوكة القدم
Good god thank you so much for this, it's helped a lot with my pain. I'm on my feet all night at work and in the morning my feet and knees are killing me. These exercises help a lot.
I’m crying 😭 it feels so much better after the first go
Thank you so much
best advice yet....have had repeat problems with this and have found instant relief with this advice. Thanks! Relief on day 1!
Thank you.. 🙏🙏 it is very helful
over 10 y now i have problem with my legs from the knees down to all toes and my big toe hurts all the time i have no feeling it is all numb what is the problem
+jadranka blagus hey ,if anyone else wants to discover foot pain relief try Alkarno Foot Pain Alchemist (just google it ) ? Ive heard some amazing things about it and my mate got amazing results with it.
Same problem sir thatis how days exercise will be recovery sir
I had terrible sharp heal pain in the left foot in the morning. I started massaging it by digging the hurt area of the heal into the edge of a foam rubber Nike sandal, to soften it up. It hurt as I did it, but I kept doing it, about an hour a day. Pain went away in a few weeks. Two years later, still good. Now my right foot is in pain in the arch, so now I have a roller to massage and stretch the arch, made by "go fit". After one day its feeling better. Hopefully this massaging works.
Questi esercizi vanno bene pure per il dolore che ho x lo sperone calcaneare?ti ringrazio se mi risponderai ,è molto doloroso.
I do bmx and I was practicing 180s and would take my foot off to catch myself and land on my heel. Did this for hours a day for about a week and now I’ve finally learned the trick, but I can’t walk. It’s very very very sharp pain in my heel all the time. Idk if I have plantar fasciitis or not
I’m not an expert but that doesn’t sound like plantar fasciitis.
My pain in directly upper part of the sole ..what should I do??
so is my pain...i have read that you can also get this condition in the front balls of your feet and not the heel...do the exercises and wear good support shoes....
Thank you
Thank you so much for sharing this. I'm hoping it will really help keep me running!
t rd.
It helped?
Helped me and I reccomend it to others.
@@WSUDjcougar thanks
@@WSUDjcougar Dude, you're one of the few people on this planet to actually reply to a comment, even after several year. What a legend
Eu fiz sirugia pacial tenho os dedos do pé direito amputados não tenho condiçoes de comprar uma protes
جزاك الله خيرا خير الجزاء
1000 Merci
عمل معاك العلاج؟
Thanks for sharing .
I'm suffering from this for 5 long years and it getting worse...I had no idea what it exactly is ...I'll try this
1) Start by sitting on the ground, legs flat out in front of you.
2) Loop a strap around the ball (at the front pad) of the foot and gently pull the strap tight towards you, keeping the legs straight.
3) Only pull until you feel a gentle stretch, then hold the position for roughly thirty seconds. Breathe gently throughout.
4) Relax for 30 seconds and repeat 3-5 times.
Hope it helps!
was having heel pain from past 3 months but I ignored that. 3 days ago I searched for heel pain treatment. I found some of the videos about stretching Exercises and Icing. I followed the videos. I did stretching and icing and believe me or not, my pain cured the third day.
HELPFUL WORK..THNX SIR...
Great video
Thaaank you :) , That's really help me. I will do those exercises every morning before i get out of bed. reallllllly thank you for ur advice
Ishraq Ghanem my pleasure
Excellent, extremely informative and very helpful.
Thank you🙏
Thanks verry much
thank you very much surely going to try these exercises
Awesome! Ty so much!!!
Would you say do this everyday or take some days off? I wasn't sure if small foot muscles require similar time periods to recover as larger muscles when worked out.
Dylan Jones this is not really a strengthening type of exercise; it's more mobilization/stretching of the plantar fascia. When you get some relief then you can consider arch strengthening exercises as directed by your rehab specialist.
Ellicia LOVE 💘 ❤ 💕 ♥ 💖 💗 💘 ❤ 💕 ♥ 💖 💗 💘 ❤ 💕 ♥ 💖 💗 💘 ❤ 💕 ♥ 💖 💗 💘 ❤ 💕 ♥ 💖 💗 YOU 😘😝😇🥰
Very much helpful ⭐
the greatest info that ive ever had was by following the Plantar Premium Plan (just google it) without a doubt the most incredible resource i've tried.
Started walking after been lazy in covid used to be so fit and healthy b4. During covid was doing 500 steps a day dont ask. Put loads of weighr on startes been ill. Started walking to 5 thousand steps aday to 8 and my soles of my feet stared getting sore now i do 8 to 10 thousand steps aday by end of day my feet hurt i tend to walk bare foot and in socks or crap slippers so this is why i got it i guess now on a morning when i get up and stand i look like an eldery women i cannot stand straight up due to my ankles hurting for a min then they fine but are stiff.. just came across this today so will try. Any other suggestions feel free to write down
This helped me a lot. Much less pain now.
Thank you very much. This really helped me with my heel spur.
I can't do the self mobilization technique because I have osteoarthritis in my hips, which would become very painful if I stretched my leg up in that way.
Amazing results. My feet were killing me last night and have been hurting for months.
Thank you Pat. These exercises are magic and I am able to walk without any pain:) God bless you
My plantar fasciitis has almost gone. Now back to normal activities. Six months ago I needed a walking stick to get around! Things that helped me: night splint, orthotics, heat. Things that hindered: anti-inflammatories, ice, stretching. What are your thoughts on the use of heat after the initial inflammation has subsided? Seems to increase blood flow and it worked spectacularly well for me.
+MrToby9999 I'm glad your PF improved. It's different for everyone.
Worked for me - stretches and strengthening. Massage over a very firm tube. Strassburg sock sometimes. Orthotics. Analgous blood injections. Anti inflammatories. Correct shoes. Ice at work and straight after work.
+123ochre 'Analgous blood injections'... that's interesting because there does seem to be a link between blood circulatory issues in the foot and PF recovery. This is why I decided to try soaking my feet in a hot tub daily. It really did make a huge difference. Strangely, anti inflammatories seem to have a negative effect. Even now, I'll get a little mild discomfort under the arch a couple of days after taking e.g. aspirin. Strassburg sock worked for me as well.
Hello everyone, can anyone say what kind of ball I need? Is it tennis ball?
A tennis ball can be good, but also a lacrosse ball can work
Thank you so much for this video. I have already done round one, and will continue to do so. Hopefully this will relieve the problem. :-) happy new year.
and lose weight . permanent cure ....
Sameer Ali Sorry, know plenty of people with this that are otherwise in great shape!
Agreed Sharon there may be other reasons too. It was weight in my case