The 10 Laws of Plantar Fasciitis Recovery
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- Опубліковано 4 чер 2024
- #plantarfasciitis #plantarfasciitistreatment
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#1. Do NOT ice, take anti-inflammatories or get cortisone injections! This probably goes against what you’ve heard you’re supposed to do for plantar fasciitis but take my word for it. These things do not help you heal! Why? Because they are based on the myth that plantar fasciitis is caused by inflammation. Studies have shown that inflammation is not present in chronic plantar fasciitis.
#2. Do not freak out! I don’t want to come across as insensitive on this, Yes your pain is real and debilitating and disturbing but it’s important to find ways to decrease the level of threat from your injury. Your pain intensity does not match the level of damage or severity of the injury and when you zero in on how bad the pain is, the level of threat perceived by your nervous system goes way up and cranks up the intensity of the pain. It sounds crazy, but your nervous system protects you from threats by giving you pain. So think of your pain as more like a paper cut and less like a knife stabbing your heel.
#3 Do not take a single step in the morning without getting some blood flow to your foot. In the morning your fascia will be stiff and when you step down it puts more stress on all those little micro tears causing that intense pain. Use a ball, move your toes, pump your feet do a little stretch, anything to get the fascia warmed up and ready to go.
#4
Don’t wear shoes that mess your feet up! This is hard to summarize all the reasons why in one little section but don’t fall for all the crazy cushioning and arch support shoes. Yes you need some cushion and support but shoes that are wide enough especially in the toe box are very important. Compressing the toes will compromise your blood flow by up to 25%! And too much cushion and support will make your feet weak and create a disconnect between your foot and the ground. It becomes more like a cast that puts the muscles in your foot to sleep! Absolutely get shoes that feel good on your feet but all the cushion and support should only be used for a short period of time, like you would a cast or splint not a forever kind of thing. Shoes don’t really heal your feet so the focus should be on things that really help your feet heal.
#5. You must improve calf mobility. Calf tightness and limited ankle range of motion caused by calf tightness is one of the main risk factors for developing plantar fasciitis. Most Plantar fasciitis suffers get relief from doing some sort of calf stretching and mobility work. Stretching is one way to do that but they are ways to combine stretching and strengthening like the Alfredson’s Protocol that can be even more effective.
#6. You must perform calf massage. Going back to #5, calves are often part of the problem massaging will go along way to help loosen the calves help them become more mobile but also this will help reduce a lot of your pain. So digging in there with your thumbs, with a ball, or a foam roller, rolling pin or a combination of these things preferably before you stretch or do mobility work will help.
#7. You must strengthen your calves and feet. Building strength takes a little time but this is what truly changes your feet and calves to Help them heal, become more resilient, improve blood flow and restore that natural built in support. No external support will ever be as good as what we were born with as long as we keep it strong. Any plantar fasciitis recovery program needs to work on building strength.
#8. You must reduce systemic inflammation. Inflammation in the plantar fascia isn’t the main issue at least not in the way people usually think. But systemic inflammation or low level inflammation throughout the whole body will affect how your body heals and how much pain you have. If your body is inflamed it will not heal well and you’ll have more pain. A lot of this comes down to making healthy food choices avoiding sugar, processed foods and inflammatory fats. Many notice when they eliminate sugar for a period of time the pain goes away and when they eat sugar again the pain comes back.
#9. You must get plenty of high-quality sleep. A lack of sleep affects every system of the body, every cell even down to our DNA. Most of us are sleep deprived and not functioning at our best but don’t really know how impaired we are. Sleep affects how you heal and a single night of sleep deprivation can increase pain by up to 42%. Most of our healing happens while we sleep and if we’re not getting enough sleep or good quality sleep we’re not healing effectively.
10. You must not fear going barefoot! We were born to be barefoot, our feet are amazing and you can go barefoot again! Wait until they’re feeling a little better but building strength followed by a gradual progression of going barefoot will help strengthen your feet over time.
Check out my Plantar Fasciitis Recovery Blueprint. It's a downloadable PDF guide to recovery: www.stronglifept.com/pf-blueprint
I don't understand why this condition is so hard to heal, but it's SO FRUSTRATING. There's so much contradictory information out there
It is super frustrating. I realize this list contradicts what most people say works for plantar fasciitis but it’s what I’ve seen work for so many people. No need to change what you’re doing if it’s working, but if it’s not I highly recommend trying what this video teaches.
You use your feet every day and this can be a chronic and painful problem. Talk to those who have been through PF they can tell you best what works for them. Rest! That is step one. If your pain is chronic you must rest first. It took me several months at the stage I was at. Treat your pain, you don’t need to suffer. Get barefoot for as much time a day as possible. Stretch and lengthen legs and hips. Learn about how to massage your feet and legs. Ditch the bad shoes and get neutral lightweight shoes with big toe boxes. Do not use cushions or orthotics they cannot solve the problem they only reinforce it. Get on the floor several times a day and do the stretches. Do activities barefoot when possible. I took dance and yoga and this is how I maintain my healthy feet, legs and hips. But first you absolutely must get off your feet and rest and address the pain. Then you can do the work of resolving tight muscles and improving foot spread, stability and strength. The hips are huge here and will also help your knees stay well. If you work on your feet all day you’re going to need to find a better job. Good luck 🤍
After one year of fighting heel pain with all kinds of methods, I find this video 100% true.
Every single piece of advice is proven to be to the point.
Yes! I'm hoping to save people time so they can just get to the good stuff that actually works. Took many years to figure it out
I'm currently coming off a bad bout of plantar fasciitis that lasted several weeks. I have a pretty strenuous job and I'm on my feet a lot. The pain was so crazy I thought I was going to be out of work for several weeks. I tried resting it and icing it and it actually seemed to make things worse. I've had success on other issues with PT in the past so I decided to look up some videos. AS SOON as I started warming my feet up, giving myself a massage in the morning, and REALLY stretching my plantar fascia and calves I saw an INSANE level of improvement. In a couple days I was almost completely back to normal, even with work. I was completely blown away. I've had improvements from PT before but this is crazy. Three days in and I'm already feeling ~80 percent better.
What did you use to warm your feet up?
@@jasonlopez236 When I say warm up I mean getting the muscles ready.
In the morning I would sit on the edge of my bed and trace the ABCs with both feet all the way through (which will warm them up by putting them repeatedly through full range of motion before putting weight on them), then stretch my plantar fascia with my hands broth ways and give my feet a massage.
That really helped with the pain that comes with those first early morning and subsequent steps.
@@jasonlopez236it may mean, by light stretches, slowly at 1st. This is one way to get your body warmed up.
Or, it may mean, literally, warm them up with a blanket wrapped around them, or whatever makes your feet warm? But im assuming it may be the 1st, as in stretches warm up the bodys muscles, tendons, and ligaments, before using them.
Yayyyy so awesome!!
Blood flow is key in my opinion. I'm not an expert but I have experienced some serious pf.
I had plantar fasciitis for over 15 years. It would flare up horribly every now and then but I mostly put up with the pain every day. Tried it all, massage, barefoot (which I could not tolerate with my dropped high arches), stretches, any number of roller things, you name it.
And then I broke my ankle really badly and had a ton of metal work put in. Because the Drs couldn't risk any chance of my metalwork moving, I was confined to bed, with only toilet breaks to hop to for 6 weeks.
Once I was out of plaster and into my walking boot, I started my stretches to get my range of movement back into my ankle. I was amazed that I had no awful plantar fasciitis pain anymore. I am only guessing but enforced rest off my feet, finally enabled all those micro tears to heal properly allowing me to start gently increasing the stretching without causing more tears.
A drastic way to improve a chronic condition but it worked for me 😊.
I am dealing with plantar fasciitis now and I truly belive complete rest is the only cure for this thing doctors physicians ect all business everyone wants you back out there working that’s the system. take time for your self I plan on talking 2-3 months complete rest and let the body do it’s thing.
I hoped to cure my pf by resting but hasn't worked for me. I have been confined to my home since the past 4 months as I suffered an ankle fracture and had to undergo surgery. That was my right foot and my pf is in my left foot. Unfortunately there I times when I take a painkiller to ease my pf pain and not for my operated ankle. So am wondering if only rest helps. I do practise the warm water remedy for pf and it does help briefly. But amits not cured entirely
I tried everything for PF. Had it in both feet for about a year. It was excruciating. I cut out sugar/grains and it was gone in a couple of weeks. i hope it can help someone else
They probably cut the nerves in your feet
@@jayshreem6177exercise smartly as directed here and i suspect it will help
The BEST guide I've heard or seen to really adequately address such a resistant problem, thank you!
BEST ADVICE FOR THIS CONDITION IN THE WORLD!!! thank you so much!!
This is the best explanation, and treatment options, of plantar fasciitis that I have ever read. Brilliant 👏
This is great! Having talked and watched so many professionals on this topic , he sums up EVERYTHING I have heard: learned. Thank you’
Everybody gives conflicting information. One "expert" said to use a frozen bottle of water to roll under the foot - you say not to use ice. I read not to go barefoot - you say to go barefoot. I am muddled.
Toe separators (CorectToes is a brand) and wearing flat shoes with wide toe box (Splay brand shoes) have cured mine!!! As well as doing P.T. when needed. I was in you spot and finally a chiropractor told me about toe separators. My life is so much better!
Yes! I love CorrectToes!
@@StronglifePhysiotherapy they've changed my life!
@@kathleentaylor8840 I think you're reply has lasted 100 times longer than you're injury. 🤯
@@psra8er512 - How does her lengthy sharing of her experience and what has helped her impact you? Why make a nasty comment like that? Do you not have better things to do?
Thanks! Key notes i got, plantar fasciitis pain does no go away easily, do not use pain meds, strengthen, massage calf, warm up in the morning before taking first steps, and sleep, and do not ice need blood flow, i kept all these in mind, made a big difference in managing the pain! Thank you! Hopefully i heal completely!
You got this!
Dont underestimate the no sugar. I adopted a modified Mediterranean diet basically and try to keep my intake under 20g of sugar. It reduced my arthritic and nerve pain by 80 percent, i have my life back.
That’s fantastic! Great job! A lot of people don’t understand how powerful changing the diet and especially reducing sugar intake can be. The Mediterranean diet has a ton of research to support it, smart choice. Thanks for sharing!
First time I ever heard anyone say that too much support creates a disconnect between the foot and the ground, like wearing a cast that makes your foot weak. I had orthopedic shoes as a kid but fortunately I had Keds too. This is so true, it’s mind blowing. Although I’m sitting here in my nice comfy compression socks, but they aren’t shoes.
Thank you so much for this video. I went back to some trainers with 4mm heal to toe, minimal cushioning (Saucony Fastwitch 9) and used the other techniques you mentioned and within days I was able to run in the trainers (I used to get calf pain so stopping using them). I ran nearly a marathon in them at the weekend. I couldn't have imagined doing that before. Over the past two months I've had low level plantar fasciitis but now I'm pretty much completely over it. Thanks so much once again
My feet feel best barefoot! Another online physical therapist said not to & to wear super supportive shoes (which cause it to hurt). Glad to hear good sense here.
I had PF back in September 2022 and it was painful! I just switched to other forms of exercise, like Pilates, strength, yoga, stationary bike, and eventually the PF went away. I still need to be careful and not do fast, repetitive walks on the treadmill, because then it will reappear. So what I do is a low speed and steep incline which makes me take slower steps. And using my glutes to propel me up the incline is easier than using only my legs and feet to move up.
Number 3, 5 & 6 is incredibly important, for me. Letting the body wake up slowly by rubbing, starting with the ankles Don’t be embarrassed if you need to be on the floor to really get the blood flow working for the calves and ankles. I’m born in the 40s and people can’t believe how I walk so easily. Believe me, it ain’t that easy. A good video. Right on point.
Thanks! Sounds like you’re doing something right, keep up the good work!
Plantar Fasciitis? They need to come up with a more accurate name for this monster-like pain. Holy-moly man!!!
I agree, the name doesn’t adequately describe this villain. I’ll go first. How about Plantar Stabby-itis?
@@StronglifePhysiotherapy😂😂😂I get it
Wow! Wow! Wow! Several of these laws you mentioned I already suspected were what you said. I did not want any kind of shots, ice, insoles, etc., but I did wonder where did this condition came from and I just want the pain go away, I enjoy walking fast whenever posible. Thank you, thank you, thank you for this information and your time 😄❤
Thank you for creating this video, sharing your knowledge and giving me something to focus on.
Smart, simple and calm. ❤️
Thanks for watching 🙏🏻
Thx i will keep this in mind. I suffered from PF for over 20 years, my background is Tennis and table tennis, short calves and arthritis forfoot. Now my game is Padel and my feet are killing me! Nothing in the past has really helped me, inflammatory drugs, shoes, footsoles massage..I will keep this laws in mind during my rehab. Thx buddy 😊
This is the absolute best video I’ve watched on Plantar fasciitis. Thank you so much!
You’re welcome, hope you get relief!
This is great advice. I have seen an immediate improvement in my situation after following the advice given here. I was starting to despair but feel a lot more positive about making a full recovery. IThanks fella, your video has been a game changer.
So glad it helped! You got this!
Great job Mr.
Well Said and well done!!!!
As a Physiotherapist your information is more valuable for me , Thanks a lot Sir
This video is absolutely brilliant: direct, to the point, very informative, full of common sense about the foot, absolutely none of the usual tedious crap! Many thanks; SO honest and useful.
Thanks for the feedback, glad you found it helpful!
I 100% agree with the Heel Strong program recommendations. I have suffered with PF multiple times. I would also like to recommend you place something under your top sheet at the bottom of your bed to keep your sheets and blankets from causing your feet to flatten which will also cause your calf muscles to shorten as you are sleeping.
In the mornings, I lay on my back, stick my legs up in the air and try to straighten my knees and legs as much as I can as I flex my toes and feet towards my nose for about a minute. This starts the blood flow for my feet. I also circle my feet. This is similar to the Legs up against the wall yoga move.
GREAT advice! Hiring a good massage therapist who also knows trigger points and how to get rid of knots in your calves is worth the money.
I can't stand having a tight or heavy sheet/blanket on top of my feet when sleeping. So I don't, they are loose.
A fantastic video.very informative. Its great to hear someone talking common sense. Thank you
Glad it was helpful, thanks for the feedback!
Thanks a lot, I've learned new today as I'm suffering plantar fasciitis currently
It finally makes sense now. Thank you so much.
Excellent, sensible video. Thank you.
I’m trying it all and I’m enjoying the ebook! Thank you doc!!!!
You’re welcome!
Great advice, thanks for your time and effort in helping others.
Thanks, that means a lot! I hope the info helps!
Sir can u make video on posterior pelvic tilt
Fantastic information and well delivered! Thank you for this video…I don’t want this PF for 10 years and have been following some of these laws, but will implement all 10 😅
I have plantar fasciitis for maybe 3 months now ! This triggers when I wore heels during my daughters H.S graduation and when I woke up the next morning my feet was really in pain . I went to the Dr. and they found out that I have Plantar and I’m also bit flat footed . plantar will really brings pain especially when I wake up in the morning and have my first step 😢I started using Sixpad and take supplements little by little my feet (sole and ankle) are getting better . I can walk fast now without feeling so much pain . I also massage my feet before I go to bed which really makes me relax . I’m glad that I have found out this video and learned more . What you said is true about processed food which i just found out by watching your video . That’s why when I eat so much cheese and take so much milk my feet begins to hurt . Now ,I will minimize my eating of processed food and taking so much milk .
Thank you for the wonderful information!
After 2 weeks of unbearably pain and trying almost everything. Doing a low carb diet and lots of calf raises fix me. I felt almost no pain within 2 days. Amazing!
Pretty incredible how much difference diet and strengthening can make. Good job!
I like the ''do not freak out'' advise. Good one.
When you work on your feet but the pain is so severe that you cannot walk that is pretty upsetting, trust me. Chronic pain that never goes away will freak you out with good reason.
Thank you for your very smart advices.From France …with hope !
This is really good. Sadly, it's hard finding good plantar fasciitis advice out there. Even when talking with certain doctors. I saw a podiatrist about my plantar fasciitis and was basically told to take anti-inflammatories, wear custom orthotics, never go barefooted, and so forth. Thankfully, I took the opposite approach, like what you suggest. It's been almost 2 years since then and my feet feel amazing. I'm able to run 40-50 or more miles per week with no issues at all. And my feet now feel strong and I'm able to spend a lot of time barefooted. Thanks for the great info!
awesome!
My doc told me the same. Do you have flat feet like me though?
@@MrExtremedays1031 I have fairly high arches. Actually, the founder of Xero shoes has flat feet though.
What did you do that helped the most?
@@Twistedbullsh1t I'm short on time, but I'll try to respond to your question tomorrow.
Thank you for your honesty. ❤️
You’re welcome!
Excellent. Thank you. The best yet. And I have watched hundreds of planter fictitious videos
..
Thanks for the feedback, hope it helps!
This began for me about a week ago.
Thank you for posting this video. I'm gonna get on the other side of this!
Hows it going?
Thanks very much Dr keep it up God will bless you
Thank You so much for this. Ive been a massage therapist for 20 years and massaged plenty of calves but never thought to massage my own. Going barefoot is new too me but makes so much sense. I am actually excited to implement this list in its entirety and enjoying the benefits.
Works really well in my experience, hope you get relief!
Very helpful, God bless you!
Thank you for the info simple and straight forward
You're welcome, thanks for watching!
Great video! Thanks for your work 👍
This is so amazingly helpful thankyou for the time you put into this video
Thank you, glad it was helpful! I wish you the best in recovering!
Thank you for the useful information.
Thank you so very much for this excellent video. 🤝 You’re the best! Good Bless You. 🙏
Thank you for your advice buddy. I wish you well in your endeavours.
Thanks! I wish you the best as well!
Great information that I have ever got .
Thanks 🙏
Glad it was helpful! Thanks for watching!
Thank you for providing this very informative video. I have suffered from PF before and many of your sensible recommendations were not explained to me before. I have bookmarked your video for future reference. Thank you again.
You’re welcome! Glad it was helpful
I’ve had planter fasciitis for a good decade. I was prescribed to use an orthotic insert, which has never really helped . I have had bad problems with the muscles in my legs always being incredibly tight since leaving the armed forces. I recently discovered Bowen and my legs and feet have started to relax and I have started applying your 10 rules and it has started making such a difference to my feet. Yes it’s early days but it’s working.
Thank you so very much for your helpful advice.
Excellent video - really succinct summary and very helpful. Thanks.
Glad it was helpful!
This is great advice. Covered the steps I took to heal my own condition.
That’s awesome you were able to heal yourself!
This is gold! Thank you!
You’re welcome!
I love the feedback & testimonials. As a worker in rhe nursing field I walk about 4 miles a day taking care of all my patients. My right foot is in excruciating pain. It's miserable but will follow through with warm ups and stretching thanks for the amazing hooe I feel right now ❤
I'm glad it was helpful, hope you get relief soon!
It's 4 weeks since you made this comment. I would like your opinion on the warm-up and stretches. I just got diagnosed with PF just yesterday.
Thank you. Great summary.
You’re welcome! Thanks for watching!
Thanks for sharing. K needed this.
Love your approach. Just thank you so much for this info.
You’re welcome!
I once had a very bad pain in my sole (both feet) and I got myself healed in the end, after trying different kinds of 'treatments'. I totally agree with what was said in the video. It is, at the end of the day, how we manage our body, in particular the plantar tendon and other muscles relevant to its functions, that matters. And the idea of getting healed by injection or medication is totally wrong.
I was helping with a dear friend who is having issues with her feet now and saw this video with my serach. I have forwarded to her and I highly recommend anyone who has the same issues take reference to the points mentioned in the video.
Unfortunately the standard approach with anti-inflammatories and injections just doesn't work. But that's ok, the body is very capable of healing. It just needs a little help sometimes.
I had this walking Hadrians Wall path - Day one arrived in Carlisle crippled. Four more days and another 70 miles later I was basically crawling at the end! Took 18 months to properly clear up (I’m in my 50’s so everything takes forever)and inserts in my shoes has worked for me ever since.
Thanks for this video. Because of my research, youtube is bombarding me with plantar fasciitis videos! This one seems to have the most holistic and sensible advice so far.
I have seen so many PF by DPT's videos on youtube that actually contradict each others advice ,many trying ot make a buck
with scrapper devices, magnets ,expensive"pain" creams ,bandages of one sort or another and shoes or insoles, a big industry!
Excellent information! I feel more confident in treating my PF.
Thank you for this video. It will be a great help in my case 🙂
You’re welcome! Hope you find relief soon!
About the most concise video I've watched
That was the goal! I hate rambling videos
Thank you. I have this. I did get some stretching to do from my orthopedic doctor. But some of these seem very helpful too!! Thanks for sharing!
You’re welcome!
Wow!!!! I’m glad I found this channel! 🙏🏻
Me too, thanks for watching!
I followed much of your advice and it worked! Thank you.
That’s fantastic! Thanks so much for sharing!
Great sensible stuff! Thank you
You’re welcome, thanks for watching 😊
Thank you so much! I won't bore you with what I have done to correct this problem in my right leg which is 1/2" shorter than my left leg, but it's everything you said NOT to do. So the right heel is in alot of pain atm. But what you have given me is a healthy warning to guard against medical suggestions for unnecessary surgery. Wishing you continued success with your work.💖
Great advice! My secret weapon when I was ultrarunning was a frozen can of bean soup in my freezer at all times. And just roll it out until it thawed, toss it back in the freezer.
Brilliant! Really helpful! Thank you! 🦶🏻
You’re welcome!
I just got up and my feet were burning , I decided to abide by your advices and I will be back in a month to tell the results .
Hi there , I came back to tell my experience to whom concerns , I didn't take any meds , I did some streching exercises before and after sleeping . I still have some pain , but less by far . Thank you sir
@@ahmedlas5267 How is the pain now?
Ankle mobility, foot & ankle stretches, ball massage on foot, and walking! These are the best things for me. As i walk kore the pain went away.
Those are all good things, thanks for sharing!
thanks for your tips.
Great help. The one i must work on is warming up before i get out of bed. That really helps ease pain when first walking.
But i rarely take the time. Thanks!
You got this!
I'm so thankful I don't have this anymore. My ankle is finally healed❤❤❤
Thank you doctor
Super helpful. Thank you!
You’re welcome!
One thing common among plantar fascislitis patients is we keep searching for remedies in UA-cam. Tried everything with less relief. Finally hit upon Austin goh and found better improvement. Need to continue diligently over the days. Happy recovery and hopes for pain free life to all fellow people suffering with this 😢
Glad you found something that helps!
Thanks Doc for prompt response.. i don't know whether this is common with other people. This condition pulls one mentally down so much where other people realise we are constantly irritated and complaining of pain and walk awkwardly out there in the road.. moreover I think so much whether to go to the nearby shop also,,one hundred times.. when my husband lost his patience one day when he felt abandoned . Only we know the pain but this is swallowing our lives completely..I realised it lately. I am following your instructions and Austin goh's suggestions. Feeling much better. Thanks a lot 🙏🏼
From India
It is SO COMPLETELY rewarding to find intelligent individuals like yourself who take the time to help us solve our physical issues. After many reviews of bogus web based information on this subject, YOUR CLEAR AND SOLID expert listing of how to fix this issue was OUTSTANDING. Thanks big time.
Very kind feedback, thank you! Hope you get relief!
Thank you. Truly.
Thank you!
Concise and helpful video, thank you! Would you recommend avoiding running until it heals? Thank you.
Thanks, good n relevant points
Thank you for this message ❤
You’re welcome!
Awesome advise, best video ever on this subject!!
Thank you!
I just happened upon this video. Great advice for a painful condition. I am avid walker and when this happened to me it was devastating. I found the only way i could continue walking without pain was barefoot.....slowly at first but increased with time. I actually enjoyed it so much I almost didn't notice the pain receding day to day. Its been a year and I have no pain at all, both in and out of shoes. I walk about 3 miles a day barefoot and my feet are stronger and feel better than ever before. Shoes now feel unnatural on my feet.
Thanks for sharing! So cool that barefoot worked so well for you. I tend to agree, barefoot is best! Just need to ease into it.
Hi🙋♀️. Excuse me but Where do you walk 3 miles a day? Can I come join you?
That is great
I just commented today on this great video❤
@@swgforthefence Hi, I live on Long Island (NY) and I walk the Jones Beach boardwalk (and the shoreline), the wood feels awesome on your feet (especially when the sun has warmed it on a chilly day) you are welcome to join me anytime.......
Brad & Bob (PT UA-camrs) state that modifying walking (not doing heel/toe to not "hit" the heel) can help. Do you say yay or nay? @@StronglifePhysiotherapy Thank you!
Very good advice! My PF has healed!! I concentrated on building the strength of my foot muscles and massaging my calf.
That’s amazing! I’m so excited for you, great job! Thanks for sharing.
Brilliant!! Thanks for the share
Law #2 is awesome! I've never heard that before but that's been one of the things I've battled the most with PF. Going to work on not fearing the pain! Thank you!
It think its a good one, a lot of people don't like to hear it 😂 but improving mindset around pain makes a huge difference.
thank you.
Getting out of the bed slowly is hugely important. Don't stand up immediately. Sit down first. Slowly. Massage your feet with a tennis ball. Proceed to calves and then thighs. Lift your arms, extend them to the sides and in front of you several times. Stand up slowly, lift your knees, take several small slow steps. Let your body adapt to the first effort of the day.
Thank you for this
You’re welcome!
I had PF on the right foot on 2009 and it was treated in the conventional manner with injections, ice, etc. About 4 months ago it started in my left foot after a long hike and trying to lengthen my stride. I went to the same podiatrist and got the same treatment. No luck. I got the expensive orthotics. Now my heel hurts on the lateral edge as well. I tried a short hike Saturday and could barely walk by the end of it!
I’m considering having the heel spur removed and a surgical PF release. Retirement is right around the corner and our plan is to travel and hike all over the country. I can’t do that if I’m in pain.
God Bless You 🙌 Thank you 🙏🏻
You’re welcome, thanks for watching I hope it helps!
Thanks this is a treasure !!!!!!