During my middle years, I put on 50 lbs. I got plantar fasciitis and hobbled painfully out of bed every morning. The doctor recommended getting orthotics. Instead, I lost the 50 lbs (eliminating the obvious and going low carb) over about 7 months. The plantar fasciitis just went away. To get at the core cause of the problem excess weight needs to be shed. The feet are not designed to carry 30, 40, 50 or more excess pounds. It sounds like this video has helped eliminate some of the pain. Eliminate the problem not the consequence. Get to a healthy body weight.
This comment hit home for me , I had a neck injury and was bed and recliner bound. Gained 45 lbs and one e I got through that I went right into work which calls for a lot of walking and standing. Plantar fasciitis came in slowly and then all at once....I'm realizing I need to go into caloric deficit before I get into major working out to lose the weight. Thank you for helping me confrm this👍
@@4and20blackbirds Clearly it was the main factor for me. It's not a guilt trip. People need to know this. Nowhere in this video is weight mentioned as a possible contributing factor to plantar faciitis and losing the weight a possible cure. That omission is a glaring gap in the conversation. I have been busy on my feet all my life and never had it until I put on weight. People need to stop pussy footing around about the impact of obesity on the body. If you don't mention it because you don't want to hurt their feelings, you're not doing them any favours.
@@toneandtighten Excellent! Just developed this and it is a real inconvenience to be honest. Have 1 paid of Orthofit arch support deep heel cup sandals I purchased long time ago that coincidentally, is all I can wear right now so have to get this resolved. Going to follow this plan and hope for the best. Thank you for this video!
I will start doing these , the morning is the worst pain soon as you hit the floor, then as walking it becomes better, but when I sit down when I get up it's like the morning, and the heel throbs
I ended up in the ER a few weeks ago due to my right heal and arch hurting (especially when first out of the bed in the morning) and I had no clue what I did to it. The ER Dr did X-rays and everything looked good, so then he gave me a steroid and anti-inflammatory meds. It helped...but within days of stopping the medication, it was back to hurting and causing me to walk with a limp. I then went to a local clinic and the Dr there surprised me. She didn't prescribe any medicines at all. She told me to roll my foot over a frozen water bottle, get insoles for my shoes/boots, and look this up on UA-cam. After watching this video and using what I learned here, my foot is feeling a lot better in just a few days. Thank you sir!
I just wanted to say thank you, I’ve had this pain for months and I can’t waste the money for something as small as pain, one 10 minute video from you and I’m finally able to walk without hurting. The relief you’ve given me is astounding, thank you.
Don't do this, I made the pain worse & did more damage. Look up Dr berg on UA-cam, he says it's to bend you're foot the opposite way & it really works & is instant pain relief. Take a look it really makes sense
You’re the best physical therapist I’ve ever seen! You saved my life twice. I had a severe sacroiliac joint pain and you helped a lot with your videos and now after watching this for 3 days my plantar fasciitis gone. Thank you from the bottom of my heart!
I’m a distance runner who struggled with PF all of 2022. In Jan 2023 I started seeing a running physical therapist and started doing some prescribed exercises for it. Those helped but the past two weeks since doing these towel stretches, my PF has almost finally cleared up. I was even able to do an 80 minute run the other day with no pain and no issues the day after. This stretch has worked better than all the physical therapy I’ve been doing since Jan. Still doing my exercises though to make sure to keep the foot and calf strong on that effected side.
Yes I currently just discovered what plantar fasciitis is and how painful it is. I've been hobbling around for 2 weeks. I hope this gets me back to normal soon. it sure hurts when doing it, but no pain no gain. Thank you for the easy to understand video
I’ve dealt with this myself and really like your suggestions. I do have one recommendation based on my 30 years of teaching ballet and working with this issue. Yes, roll and massage first but please don’t ice the area until you are finished with the massage with the ball and stretches.
My acupuncturist suggests soaking the feet in hot water with epsom salts first, then do the massage exercises. Highly recommend acupuncture treatment with a licensed practitioner, when PF flares.
Have you tried these stretches for your foot pain? What did you think? Leave me a comment down below! Also - you know how the first steps in the morning are the WORST?! I have a quick 5-minute routine you can do in bed to help eliminate plantar fasciitis morning pain!! Check it out right here: ua-cam.com/video/uod-dBB11hs/v-deo.html Good luck!
When I get plantar fasciitis pain, I unfortunately get it in my arch. I've tried using the frozen water bottle on my arch before and it felt amazing! Why do some people get plantar fascia pain in their arch? Thanks!
hi everyone ,if anyone else trying to find out how to cure foot pain at home try Alkarno Foot Pain Alchemist (do a search on google ) ? Ive heard some extraordinary things about it and my brother in law got excellent results with it.
I have finally discovered how to treat this painful condition, thanks to your video. You gave a straight, clear demonstration of Plantar fasciitis that I haven't heard in my lifetime. Thanks a million. I am having some relief now and I have just put a 500ml bottle of water in the freezer to utilize tomorrow. 👏
I have suffered from plantar fasciitis for many years and I have tried many different treatments like cortisone shots, stretches, anti inflammatory drugs, icing ,heating bath, wave shocks, therapy etc. and nothing works except deep massage using leather ball at least twice a day especially in morning before getting out of bed and before going to bed in addition to light stretches and comfortable shoes. Awesome video and everything you mention is right to the point.
Sorry to hear about your pain, Omar, but it sounds like the therapies you're using are right on point! I'm glad you've found something that offers you relief. Thanks so much for commenting and I wish you the best of luck as you continue to rehab your foot.
I had been in extreme pain for 6 weeks. I’m a nurse, so it just kept getting worse after a shift. This helped so much, Especially the stretch with the stair! Thank you soooo much!
Sooo relatable , I'm a cna and i spend 12-16 hours 3-4 times a week on my feet 18k-20k steps a day. And i really was feeling pain in my plantar to the point i was almost limping at the end of my days and this video relieved my pain and I was able to get some sleep. Thank you!
Def do that frozen water bottle on foot whenever u can. Roll foot across. Helps a lot. Bob and Brad (pt on UA-cam ) have same great tips too and many more.
These are the best exercises offered on UA-cam so far. Thank you! I also really appreciate you warning “it’s going to hurt and suck but keep going” otherwise one might think they were exasperating the problem and stop doing the much needed exercises. I’m hopeful that consistent and daily exercises will send this asshole pain out of my poor foot.
I’ve struggled with plantar fascia,achilles pain, and tight calf’s for a few years now.. awful pain that’s really effected my movement practices. I’m very excited to do this for 12 weeks and see how it helps.
Thank u so much for the video. It helped me alot. I did it while watching, also watched calf stretching and pain relieved for knees. I had pain on knees and plantar fasciitis all at once. I went to the clinic and get a referrals to orthopedics which in not sure if I wanna go. After watching the videos, I had some improvement on the affected area. I believe if I continue doing it on daily basis, I'm sure I can relieve the pain. Thank you once again.
I had ORIF surgery on my right ankle 6 months ago. I am a 72 year old female. Thankfully, after much rehab I am able to walk well and drive. I occasionally still have slight swelling and pain. I recently developed fasciitis in the right foot that was so severely fractured. After doing these stretches only a few times the fasciitis pain is gone. I will continue the stretches as it helps my entire ankle area. Thank you so much.
First video I watched about my foot pain. I tried your stretches and a few minutes later I have 80% less pain. I'll be doing this routine every morning and night. Thank you so much. 🙏
Thank you so much. I had this pain for over a year. After watching your video, I started applying it and can feel the difference within few days. Once again Thank you
I’m 74 and developed PF from line dancing six hours weekly for several years wearing regular running shoes. I lost 20 lbs; did stretch band and stair stretches. BUT I also purchased Fuego dance shoes/sneakers for class. AND I bought OOFOS recovery slippers (amazing) to wear around my wood floored house. I’m pain free👍🏻👍🏻
The best stretch I’ve found after 13 years of trying is like 7:10 standing lean into wall keep back heel on the ground BUT the Key is the foot you step forward you cross it in instead of just forward. Made such a huge difference for me. Also Hoka shoes only!
I really started to flare with this when I started to incorporate rope jumping into my cardio. I love it and don’t wanna stop, but my right heel is so painful and difficult to walk. I change out my tennis shoes often too. I am a nurse and work 12 hour shifts and on my feet almost all day. I pray these exercises work fast. Your videos for my knee and shoulder really have helped me in the past.
Just a word of advice..I'm a Personal Support worker now and was a hairdresser for 35 Horrible foot pain most of my life..at 57 still excise weights and cardio..on June 15 ..I was skipping rope to get a little extra cardio in...and broke my foot..just saying that I pushed it to hard and 2 much trauma to my already painful feet..no more jumping 4 me..not worth the risk and I'm all summer in a cast😟
Has it healed up any ? when I started doing jump rope and burpees mine flared up good and has been hurting for about 8 months. Now . I got two injections in each foot and still no healing .
Well done BUT most importantly was your comment on " it's a hard thing to treat because it's a hard thing to rest ." People have to really understand this and that is why Physical Therapists are the right profession to handle this non surgically. Good job !!!
Wow okay. I just did the towel exercise for 5 minutes and my feet immediately feel 10x better than before. This is the first time my feet haven't killed me in several months. Gonna do these exercises and update after a month. Please remind me if you come across this comment!
@@tomunderwood4283 haha. Forgot about this. I did the towel stretches for about a month. That helped a lot. Then I bought new boots with a reputation for comfort and that was the game changer. I'm still on my feet all day on concrete/asphalt and my feet dont ache anymore
i honestly didn't think i could heal the pain my heel but today i decided to google what to do about it. Had it for years and thought i had to live with it. Thank you. i will keep trying your exercises. i used to love walking on a hard spikey ball, not realising how it could help.
I watched a video of a decathlon competitor who said the best thing to do for plantar fasciitis is to hold that leaning into the wall stretch for 2 minutes several times a day. 2 minutes. I felt relief immediately. I hold the stretch next to a wall clock with a minute hand so I can time it easily. My podiatrist said to hold the stretch for 30 seconds but that wasn’t helping me. I’m finally getting better and I’ve had it a long time. Another helpful tip .. if you have been sitting down for a while, before you get up and start walking, pull your toes back and stretch that foot for a few seconds. Then get up and stand for a few seconds before starting to walk. This is such a big help to me and keeps the plantar tissue from tearing again.
I've discovered this video yesterday. I want to say THANK YOU !!!!! I was in much pain and did the frozen water bottle exercise, and today am in less pain.
Dr Jared - I got immediate relief after doing the stretches, especially the stairs stretch. I've also been fortunate to find your back videos a couple of years ago. God bless you!
@@toneandtighten im 43 , 201lbs 6'1" and having pain in both my heels when I first get up in the morning. Its a numbing pain in my heels thsts like wow that hurts. The pain subsides but why all of sudden pain in my heels every morning? Im working 12 hr days and have recently bough insouls for my work shoes because of the pain but no change.
Thank you. I’ve had heel pain for some time now. My doctor suggested similar exercises to alleviate the pain but your video clarified it further for me.
So I’ve dealt with planter fasciitis off and on for over 20 years and about five years ago I started dealing with chronic pain in my calf. I asked my dr if my calf pain was related to my plater fasciitis and she said she didn’t think so but thought it might be related to my bad knees, I didn’t think she was right but after watching this video I’m sure she’s wrong and that it is related to my fasciitis. Very informative video.👏
I have been really suffering with painful feet. Ignoring it has not improved things. I am very encouraged by these stretches. Thank you for the generosity of putting this together.
Thank you for such a thorough explanation. I’ve been having issues with my plantar fasciitis for a few months. My pain is on the outside of my left foot. I’ve been stretching, but after watching your vid, I realize I have to step it up a bit. Knowledge is power. Thank you.
@@toneandtighten Hi I just saw your video. I'm having the same problem that Marie is having on my left heel. Thanks for the bottle of water into the freezer. And the exercise tip that I'm might do with you.
So glad that this was not another clickbait video and after having this excruciating pain in my left heel for 2 months these simple exercises with all items readily available at home ABSOLUTELY helped and immediately after the rolling exercise I was able to walk like there was no pain at all. Don't know if this is a temp fix but I would certainly continue the exercises for upcoming weeks. Many thanks Doc
@@tomunderwood4283 @tomunderwood4283 My foot pain has completely healed and I no longer feel any pain or discomfort walking. I dont if it were these exercises that healed my pain or it just went away overtime but the roller exercise in particular made my pain a lot better immediately after the first try and I did these for 2-3 weeks and then the pain just went away.
Ive been struggling with tight calves for mobths..thank goodness I clicked on this video..just done the exercises and I can walk downstairs without pain. Thank you thank you 🙏 Will keep practising! 😊
I work 12 hrs/day, 3 days/wk, that I'm on my feet. And don't let me leave out I walk 15 mins to and from work. My heels and the outside of my feet be on fire. I tried the ice bottled water but after 2 mins my feet feels like they're freezing, almost like my feet holds in the cold. I've soaked them, does absolutely nothing. I'm so glad I came across your video. The stretch with the towel, on one foot and it has worked immediately...while the other, still throbs. Thank you for sharing. Very much needed
Thank you for this video. I've been doing some exercises 3x/day for 2 weeks and felt like I "should" be better. Your comment about it taking 10-12 weeks is very helpful (though somewhat disheartening). I'm a super active person and it's been very hard to try and be careful about how much I'm walking.
When I got this pain I thought I was never gonna be able to walk normally again because the pain was so excruciating. I tried everything, including your suggestions, but nothing helped. I came across this barefoot guy here on UA-cam and it changed my life. I basically switched to zero drop shoes (aka barefoot shoes) and now I'm able to run again. Turns out my running shoes with arch support made my feet weak and that's why I always suffered from knee pain and shin splints throughout my time in the military. It's been a year and a half since I switched and my feet and knees have never felt better. Also my legs became much more toned.
@@jroseabbott9273 I was referring to zero drop shoes. Basically there is less cushion and the height from the heel to the toes is the same throughout the shoe unlike most shoes with the heel being higher and then dropping the closer you get to the toes. There's a bunch of companies that make them and you can find out what you like. But seriously they're game changers. If anything just try and go barefoot any chance you get. Hope this helps
I’ve been dealing with this pain for about 2 months now and at my job I’m constantly moving all day long, walking anywhere between 5-7 miles a day on average based on my fitness watch records. Sometimes as many as 10+. And so just resting my foot isn’t much of an option for me. I’ve also gained weight over the past 12 months that I’m not proud of and I’m fully aware that it may be a huge contributing factor to the pain. Going to try all of these methods on top of shedding the weight off. Thank you for all the advice, seems people in the comment section have had relief so I will take your advice to heart.
If you have plantars and really want to end the pain. This advice will cost you nothing and you can get rid of the pain. This is what I did POINT your TOES wherever you are anytime you think about it just point your toes with or without shoes. Also in bed point your toes in any position you sleep in depending on the severity of your pain it may only take 2 weeks but it is not temporary. I can't believe how much money I spent on shoe insert and recommended shoes lotions and potions and all it took to correct the pain was pointing my toes!
I did this while listening to the video, went to the comments and found yours and started pointing my toes , when I got up the pain wasn’t there anymore, thank you so much for sharing your experience too. I appreciate it as well as this video very very helpful.
So just to be clear, you are not in agreements with the maker of the video here because he has you stretching your feet, and you are more pointing the toes, correct?
@@sk8erboy70 they’re both very helpful, I just did the pointed toes from the comments because I was still in bed at 4 am I believe, I still do both whenever I can. So I appreciate the maker of the video and also the comments here very helpful.
Best explanation, and description of actual Musculoskeletal Structure of the foot. I liked how you showed how the Plantar Fascia looks and works. I will start these stretches and will return to post my progress. Like Dr. Beckstrand said: "...patience and consistency'. Very informative and educational. Looking forward to other videos.
I was just searching and came across your site. I thank you for this information because I’m dealing with this now. I went walking really shopping too long with friends in the wrong shoes and afterwards my heel bothered me to the point of walking with a limp. I’m going to try this. Thanks
I had pf for 4 years since i started running. Now, i stopped running, start doing yoga , and massage the heel area with my comb’s handle daily, the pain is gone completely !
OMG! 🥹 THANK YOU SO MUCH !!! I Been in so much pain for the last 2 -3months and I just tried the stretches and feel so much better already. I’m gonna keep doing them. Thank you so much 🙏🏾🙏🏾🙏🏾
Great information. I experience pain only when I first get out of bed and take the fist few steps, then the pain goes away the rest of the day. Could this be the begining stages of plantar fasciitis? Thank you
This is what I experience too. Whenever I get up from bed, I feel pain on my heels then goes away too, but then the cycle begins the next day. I started feeling this pain, when I started doing walking exercise. I dunno maybe I gave too much impact on my heel while doing these exercises.
Same for me. But it did get worse, and more throughout the day recently. My doctor said I needed more supportive shoes. If you do a lot of walking and shoes are worn out, or not supportive it could cause this problem. I have been doing the stretches and ball rolling. I found this video because I am looking for more stretches to relieve it.
Thanks for this video, Jared. These exercises works very well. I'm just recovery form an ankle sprained and I noticed that I started to have some pains in my heels the moment I did these exercises the pains subsided by a huge margin.
Your exercises makes sense. I am having trouble mak8ng an appt. for a Physical Therapy and I have to return to work tomorrow. I'm hoping your exercises and stretches will ease the pain Thanks.
Все что говорит здесь врач не совсем правильно , плантарный фасцит возникает от проблем в позвоночнике , я часто с этим сталкиваюсь , и лечение 5-10 минут у костоправа ! С уважением к вам !
@@AbdulmalikAbbas-nx4mm Hi, any time in the morning and right before going to bed, I do the same stretching exercise and it works. I dip my heel in ice cold water thrice a day to give a cold compress - it works for me. Massage with ice bottle does pain so I avoid it. I walk slow 30 mins once every day - initially one or two days it might pain slightly but after being regular the pain vanishes away.
Thank you ever so much. Your video is great for SENIORS!! We"re no longer active like younger people and your video simplified it for me. I recently got diagnosed with PF have been using inserts for high arches last ten years. My question is when I do an exercise and pain is gone, I can walk with no pain. Should I limit the amount of walking. Stop and rest.
Hello I m from Pakistan. Liked your video. I have great pain in left foot heel. Every time when I sit for a while and then walk my foot hurts so much. Also after night sleep when I get up I couldn't put my left foot on ground. I have started walk should I do this or not? Plz suggest any medicine too
Thank you Dr.Beckstrand..I will implement ASAP as my left foot heel very painful and killing me😣 This is due to (in the past) being on my feet excessively working in the emergency room up and down the hospital 10 to 12 hours 4 days a week and I’m assuming uncomfortable shoes play a part, cause yes my shoes were super uncomfortable. I’ve bought sooo many expensive so called “comfortable and supportive” shoes so many times and no shoes worked for me and my department wouldn’t allow me to wear sneakers (I used to sneak and wear sneakers praying I don’t get caught but several times I did get caught wearing sneakers and I get in trouble for being out-of-dept dress code as in wearing sneakers). The shoes + being on my feet both tear up my feet!!! I was in my 30’s at the time this started and I truly regret having that job cause it tear up my feet😢I had that job for 4 years Recently I started jogging/walking daily for 1 hour a day and my left foot heel pain has started to flare up again, right in that exact heel spot you pointed out here in the video. I’m 44 now.😩 It hurt so much. I cannot afford to go see a podiatrist and pay for my high deductible visit, but I do have health insurance though?!🙄 What a damn joke I am. SMDH.
Hi Jared, thanks for making this video - I have been exercising at home the past 3 or 4 months doing HIIT about 4 or 5 days a week. I do do some basic warm ups but clearly isn't enough - my favourite exercise for getting my heart pumping is sprinting on the spot and the last month or so I have had increasing heel pain daily, mostly noticeable imediately after waking up (really stiff feet/heels/calves), leaning over to pick stuff up (or squats which I'm now currently not doing) and now even in my exercise when trying to do my sprints. I am assuming after loads of googling that my problem is plantar fasciitis, and I just tried your rolled up towel bent knee calf stretch and it was imediate relief so will start to do the other stuff you recommend too! - Sorry I meant to ask a few questions too if you see this comment; 1: Can I still carry on doing my HIIT whilst I do your stretches/exercises? And 2; Would you recommend trying one of the wooden foot rollers you get too? Or just stick to what you have in your video (towel/bowl etc)
I have been extreme massaging my feet for the last 2 days and it has really worked wonders already. thank you for the easy to follow guided times love this video xxx
Great video As always! Is good to use foam roller like the water bottle? Can i run if i don't feel pain while i do it but only when i stop? Thanks a lot your tips works very well
Words are not enough to thank you for this video Sir. After only 2 stretches l felt 80% better. I will continue this regimen, twice a day over the next month. You have my sincerest gratitude. Thank you for helping me get rid of this crippling pain. ❤
Love your channel and instructions. Your stretching/strengthening exercises for my back worked wonders. They will always be apart of my exercise routine from now on. I've had plantar f. for several years (2+) and over the last 12 months I have been walking extensively for 2-4 hours/day for 3 days/wk. but my plantar f. hasn't gone away. I used to jog and did so for 30 years without a single problem! (Unless I tripped and fell. Getting old is not fun.) Then I had surgery, not related to exercise or my feet, that sidelined me for about 6 months. Then another surgery but this one was worse and again I was sidelined. I put on weight and got out of shape. I began walking after each surgery almost immediately and that's when I developed my plantar f. bilaterally. ( I didn't realize it at the time that it was plantar f.) That was about 2 years ago. Then 13 months ago I began walking (again) to drop my weight and get back in shape. About 6/7 months ago I found I could jump rope again without any discomfort while jumping rope. It seems that I do have pain later on in the morning after jumping rope. Because my plantar f. has not resolved I have decided that it may be best to just work the stretching/strengthening exercises for plantar f. and quit my walking and jumping rope routine completely. I will still work the back and plantar f. stretching/strengthening exercises you recommend. I also do some upper body free weights and some light calisthenics. ? My question is do you believe it's best to quit the jumping rope until my plantar f. is healed? I've about decided it's the only way to get rid of this problem. The problem is that I can't tell if the jumping rope aggravates or slows the healing process for my plantar f. I'm up to about 22 total minutes of jumping rope and I do it 3/4 days/week. I quit jumping rope last week. Blessings to you and your family.
@@sarahacerogers my plantar fasciitis has completely resolved. I also went to wearing a minimalist shoe which I wear probably 70 percent of the time. I am able to jump rope for 35 minutes/3-4 days/week without any problems. I do a lot of walking and bicycling too and from work as the weather permits. I still do the back exercises, core strengthening exercises and some weights. Jumping rope is my primary aerobic exercise with a good bicycle ride on Saturdays as the weather permits. I weigh 155 pounds and I'm 5'10 inches tall and 58 years old. I've lost about 35 lbs over the last 20 months by diet and exercise. I have cut out sweets and snacking, all animal products, dairy and cheese. WFPB.
Thanks for the excellent tips. Looking forward to giving the exercises a try. As you said, we’re always moving and as I walk to and from my workplace (and walk the dog!) is there any stretch/exercise that can be incorporated while stopped at an intersection? Along with that, can you recommend the best footwear for plantar fasciitis sufferers? Thanks if able to help.
Thank you for this video. Have had plantar fasciitis for years. It has been pretty good for the last 18 months to 2 years. About three weeks ago I’ve developed a flare up. Along with achilles’ heel pain. You have a couple of stretches I haven’t known about, I’m adding them them to my routine. Will let you know how it works out. The towel stretching helped give me some immediate relief after the first cycle.
This helped me almost instantly! Thank you! One question though - during the 10-12 weeks can I do my regular exercise routine to include my 2 mile daily wallks, yoga and golf?
Thanks for the video! I have two questions: 1. Why do some people suggest stretching for 3 sets of 20 seconds (like yours) while others say stretch for 2 minutes solid? Is there a big difference or goal in mind? 2. I read that I can keep running while I recover; what are your thoughts on this?
Thanks for the video. I just found out what PT was over the weekend, and it is hell. Even went to Urgent Care; felt like I stepped on a land mine. Just starting my healing journey.
Worth a try. Walk to and from work everyday, I enjoy walking but my left heel pain is a real drag. Really looking forward to getting some relief with your home exercise tips.
It is incredible 🎉 I went to at least two doctors already. They told me I need Orthopaedic inserts which never helped. I am so glad to find this video, thank you
My son was told the exact same thing he has a appointment on the 17th to be fitted for inserts he has a high instep meaning his foot on top is higher than average as a baby I had to buy wide baby shoes when he was learning to walk -anyway I'm worried this is going to be the case with him it not working I've sent these videos to him hopefully this will help him he is really going through alot of pain he works 12hr shifts and has to endure the pain which breaks my heart
I'm about to try these. I have had pain in my heel for almost two years now, at varying degrees of pain. I've never seen anyone, but recently seen a physio about knee pain (in my opposite knee, so likely because I've been compensating for my heel). I've been told several times I've got tight calves. So I look forward to trying to get rid of this once and for all. Thank you for providing these very helpful and free "community" videos. You probably have no idea how many people you help - but I bet you it's more than you know.
Thanks for sharing this video on UA-cam I really wanted this am in pain am really looking forward for these excise and heal very soon it has been 4 years suffering with these heel pain
During my middle years, I put on 50 lbs. I got plantar fasciitis and hobbled painfully out of bed every morning. The doctor recommended getting orthotics. Instead, I lost the 50 lbs (eliminating the obvious and going low carb) over about 7 months. The plantar fasciitis just went away. To get at the core cause of the problem excess weight needs to be shed. The feet are not designed to carry 30, 40, 50 or more excess pounds. It sounds like this video has helped eliminate some of the pain. Eliminate the problem not the consequence. Get to a healthy body weight.
This comment hit home for me , I had a neck injury and was bed and recliner bound. Gained 45 lbs and one e I got through that I went right into work which calls for a lot of walking and standing. Plantar fasciitis came in slowly and then all at once....I'm realizing I need to go into caloric deficit before I get into major working out to lose the weight. Thank you for helping me confrm this👍
Thank you so much!
I suspect my weight gain has contributed to my heel pain. I am hobbling all over the house too. Especially when I get up out of bed.
@@4and20blackbirds Clearly it was the main factor for me. It's not a guilt trip. People need to know this. Nowhere in this video is weight mentioned as a possible contributing factor to plantar faciitis and losing the weight a possible cure. That omission is a glaring gap in the conversation. I have been busy on my feet all my life and never had it until I put on weight. People need to stop pussy footing around about the impact of obesity on the body. If you don't mention it because you don't want to hurt their feelings, you're not doing them any favours.
😊?😊😊😊😊😊😊😊😊😊😊
I am a licensed medical massage therapist in NYC. This is the video I give all my clients for PF self-care. Awesome!
I appreciate it!
@@toneandtighten Excellent! Just developed this and it is a real inconvenience to be honest. Have 1 paid of Orthofit arch support deep heel cup sandals I purchased long time ago that coincidentally, is all I can wear right now so have to get this resolved. Going to follow this plan and hope for the best. Thank you for this video!
I will start doing these , the morning is the worst pain soon as you hit the floor, then as walking it becomes better, but when I sit down when I get up it's like the morning, and the heel throbs
I will give this ago, but I have read articles where they say not to stretch as it can tear the planta? Pls advise, thanks
If you read this I wish you the best and get better.
Thank you so much, world gamer! I appreciate your kind words!
I ended up in the ER a few weeks ago due to my right heal and arch hurting (especially when first out of the bed in the morning) and I had no clue what I did to it. The ER Dr did X-rays and everything looked good, so then he gave me a steroid and anti-inflammatory meds. It helped...but within days of stopping the medication, it was back to hurting and causing me to walk with a limp. I then went to a local clinic and the Dr there surprised me. She didn't prescribe any medicines at all. She told me to roll my foot over a frozen water bottle, get insoles for my shoes/boots, and look this up on UA-cam. After watching this video and using what I learned here, my foot is feeling a lot better in just a few days. Thank you sir!
Can you advise a good pair of walking shoes which would help my plantar fasciitisis pain? I can't afford $100 for shoes.
I just wanted to say thank you, I’ve had this pain for months and I can’t waste the money for something as small as pain, one 10 minute video from you and I’m finally able to walk without hurting. The relief you’ve given me is astounding, thank you.
Oh, wonderful news! You are so welcome!
Don't do this, I made the pain worse & did more damage. Look up Dr berg on UA-cam, he says it's to bend you're foot the opposite way & it really works & is instant pain relief. Take a look it really makes sense
for how many days u went through this exercise
I’ve been doing it once or twice a day every day for the past month but I got relief the first time I did it
@@royporter1946 very nice thanks. I just got this pain yesterday lol so annoying.... welp
So KIND & RESPECTFUL to those SUFFERING NEEDLESSLY
You’re the best physical therapist I’ve ever seen! You saved my life twice. I had a severe sacroiliac joint pain and you helped a lot with your videos and now after watching this for 3 days my plantar fasciitis gone. Thank you from the bottom of my heart!
I appreciate your kind comment so much! It is my pleasure to help!
I’m a distance runner who struggled with PF all of 2022. In Jan 2023 I started seeing a running physical therapist and started doing some prescribed exercises for it. Those helped but the past two weeks since doing these towel stretches, my PF has almost finally cleared up. I was even able to do an 80 minute run the other day with no pain and no issues the day after. This stretch has worked better than all the physical therapy I’ve been doing since Jan. Still doing my exercises though to make sure to keep the foot and calf strong on that effected side.
That is amazing! Thanks so much for sharing!
Very very powerful 😊
I am excited to start this now... Thank you for leaving this comment. Giving me a sign of hope..
My mum has police foot but she is a criminal (retired)
Yes I currently just discovered what plantar fasciitis is and how painful it is. I've been hobbling around for 2 weeks. I hope this gets me back to normal soon. it sure hurts when doing it, but no pain no gain. Thank you for the easy to understand video
I hope so too!
how are you doing? did it get better
Aggravating the pain slows down heal,no pain is where you want to be.Thid is up front knowledge
I’ve dealt with this myself and really like your suggestions. I do have one recommendation based on my 30 years of teaching ballet and working with this issue. Yes, roll and massage first but please don’t ice the area until you are finished with the massage with the ball and stretches.
Thanks for sharing!!
Thank uou for shatong your expertise Doc, it really help
Opps I saw this after icing
My acupuncturist suggests soaking the feet in hot water with epsom salts first, then do the massage exercises. Highly recommend acupuncture treatment with a licensed practitioner, when PF flares.
Thank u may god bless. U
Have you tried these stretches for your foot pain? What did you think? Leave me a comment down below! Also - you know how the first steps in the morning are the WORST?! I have a quick 5-minute routine you can do in bed to help eliminate plantar fasciitis morning pain!! Check it out right here: ua-cam.com/video/uod-dBB11hs/v-deo.html Good luck!
When I get plantar fasciitis pain, I unfortunately get it in my arch. I've tried using the frozen water bottle on my arch before and it felt amazing! Why do some people get plantar fascia pain in their arch? Thanks!
hi everyone ,if anyone else trying to find out how to cure foot pain at home try Alkarno Foot Pain Alchemist (do a search on google ) ? Ive heard some extraordinary things about it and my brother in law got excellent results with it.
It hurt!
I have finally discovered how to treat this painful condition, thanks to your video. You gave a straight, clear demonstration of Plantar fasciitis that I haven't heard in my lifetime. Thanks a million. I am having some relief now and I have just put a 500ml bottle of water in the freezer to utilize tomorrow. 👏
thank you doctor.I'm a patient of planter facia.From Pakistan.
I have suffered from plantar fasciitis for many years and I have tried many different treatments like cortisone shots, stretches, anti inflammatory drugs, icing ,heating bath, wave shocks, therapy etc. and nothing works except deep massage using leather ball at least twice a day especially in morning before getting out of bed and before going to bed in addition to light stretches and comfortable shoes. Awesome video and everything you mention is right to the point.
Sorry to hear about your pain, Omar, but it sounds like the therapies you're using are right on point! I'm glad you've found something that offers you relief. Thanks so much for commenting and I wish you the best of luck as you continue to rehab your foot.
I had been in extreme pain for 6 weeks. I’m a nurse, so it just kept getting worse after a shift. This helped so much, Especially the stretch with the stair! Thank you soooo much!
Glad it helped!
Sooo relatable , I'm a cna and i spend 12-16 hours 3-4 times a week on my feet 18k-20k steps a day. And i really was feeling pain in my plantar to the point i was almost limping at the end of my days and this video relieved my pain and I was able to get some sleep. Thank you!
Def do that frozen water bottle on foot whenever u can. Roll foot across. Helps a lot. Bob and Brad (pt on UA-cam ) have same great tips too and many more.
Thank you I have to stand all day that causes pain in my both foot I will try these exercises hope it will help
Best of luck!
I couldn’t put my foot down for days, but with your video my pain is completely gone. You are amazing! Thank you so very much! Bravo ❤️
You're so welcome! That is great news and I am happy to hear that!
How long until your pain was gone
These are the best exercises offered on UA-cam so far. Thank you! I also really appreciate you warning “it’s going to hurt and suck but keep going” otherwise one might think they were exasperating the problem and stop doing the much needed exercises. I’m hopeful that consistent and daily exercises will send this asshole pain out of my poor foot.
Thank you so much! I am glad you are finding this video helpful and I appreciate your comment.
I’ve struggled with plantar fascia,achilles pain, and tight calf’s for a few years now.. awful pain that’s really effected my movement practices. I’m very excited to do this for 12 weeks and see how it helps.
I hope it helps!
Thank u so much for the video. It helped me alot. I did it while watching, also watched calf stretching and pain relieved for knees. I had pain on knees and plantar fasciitis all at once. I went to the clinic and get a referrals to orthopedics which in not sure if I wanna go. After watching the videos, I had some improvement on the affected area. I believe if I continue doing it on daily basis, I'm sure I can relieve the pain. Thank you once again.
You are welcome, Peace Child! I am so glad this video is helping you and thanks for sharing.
I had ORIF surgery on my right ankle 6 months ago. I am a 72 year old female. Thankfully, after much rehab I am able to walk well and drive. I occasionally still have slight swelling and pain. I recently developed fasciitis in the right foot that was so severely fractured. After doing these stretches only a few times the fasciitis pain is gone. I will continue the stretches as it helps my entire ankle area. Thank you so much.
That frozen water bottle trick and clinical reasoning is Genius 🙏🏼
Wonderful! I am so glad that worked for you and thanks for sharing!
First video I watched about my foot pain. I tried your stretches and a few minutes later I have 80% less pain. I'll be doing this routine every morning and night. Thank you so much. 🙏
That is such wonderful news, Daniel! I am glad they helped and thanks for sharing!
@@toneandtighten my pain is more toward the back edge of the heel. are the same stretches and ice recommended still for that area of heel?
@@toneandtighten does doing more reps speed things up? is 6 sets better than 3 sets? thanks
Thank you so much. I had this pain for over a year. After watching your video, I started applying it and can feel the difference within few days. Once again Thank you
That is wonderful, Rahtul! You are so welcome and thanks for sharing!
I’m 74 and developed PF from line dancing six hours weekly for several years wearing regular running shoes. I lost 20 lbs; did stretch band and stair stretches. BUT I also purchased Fuego dance shoes/sneakers for class. AND I bought OOFOS recovery slippers (amazing) to wear around my wood floored house. I’m pain free👍🏻👍🏻
The best stretch I’ve found after 13 years of trying is like 7:10 standing lean into wall keep back heel on the ground BUT the Key is the foot you step forward you cross it in instead of just forward. Made such a huge difference for me. Also Hoka shoes only!
Good luck. with those foot coffins you’ll need it
I really started to flare with this when I started to incorporate rope jumping into my cardio. I love it and don’t wanna stop, but my right heel is so painful and difficult to walk. I change out my tennis shoes often too. I am a nurse and work 12 hour shifts and on my feet almost all day. I pray these exercises work fast. Your videos for my knee and shoulder really have helped me in the past.
I hope these help you, Monica!
Just a word of advice..I'm a Personal Support worker now and was a hairdresser for 35 Horrible foot pain most of my life..at 57 still excise weights and cardio..on June 15 ..I was skipping rope to get a little extra cardio in...and broke my foot..just saying that I pushed it to hard and 2 much trauma to my already painful feet..no more jumping 4 me..not worth the risk and I'm all summer in a cast😟
Has it healed up any ? when I started doing jump rope and burpees mine flared up good and has been hurting for about 8 months. Now . I got two injections in each foot and still no healing .
I’ve been jumping rope for last 3weeks and around 1 week ago i had this pf pain and i couldn’t jump properly until now. its really bothering me.
Aaron Josselyn no not better yet
Probably the clearest video on the subject that I have seen.
Well done BUT most importantly was your comment on " it's a hard thing to treat because it's a hard thing to rest ." People have to really understand this and that is why Physical Therapists are the right profession to handle this non surgically. Good job !!!
Thank you for sharing these exercises. 🥰I would rather exercise my pain away than take pain meds. 😇
You're so welcome! I hope you find them helpful!
Wow okay. I just did the towel exercise for 5 minutes and my feet immediately feel 10x better than before. This is the first time my feet haven't killed me in several months. Gonna do these exercises and update after a month. Please remind me if you come across this comment!
Great to hear this helped!
How are the towel stretches going on your foot?
@@tomunderwood4283 haha. Forgot about this. I did the towel stretches for about a month. That helped a lot. Then I bought new boots with a reputation for comfort and that was the game changer. I'm still on my feet all day on concrete/asphalt and my feet dont ache anymore
So thankful for this video. Just 2 days of your instruction and I am without pain. I would have never believed it! You are wonderful, thank you 😊❤
You're so welcome! What wonderful news!
Really I will do today's lets see😮😮😮i so hurt right now so much pain in heels😭
i honestly didn't think i could heal the pain my heel but today i decided to google what to do about it. Had it for years and thought i had to live with it. Thank you. i will keep trying your exercises. i used to love walking on a hard spikey ball, not realising how it could help.
Glad I could help!
First time I heard anyone address the Achilles Tendon pain with the foot pain. Thank you so much. Going to be doing these stretches religiously!
You are welcome, Roseann Rohr! I hope these stretches help and thanks for sharing!
I watched a video of a decathlon competitor who said the best thing to do for plantar fasciitis is to hold that leaning into the wall stretch for 2 minutes several times a day. 2 minutes. I felt relief immediately. I hold the stretch next to a wall clock with a minute hand so I can time it easily. My podiatrist said to hold the stretch for 30 seconds but that wasn’t helping me. I’m finally getting better and I’ve had it a long time. Another helpful tip .. if you have been sitting down for a while, before you get up and start walking, pull your toes back and stretch that foot for a few seconds. Then get up and stand for a few seconds before starting to walk. This is such a big help to me and keeps the plantar tissue from tearing again.
I've discovered this video yesterday. I want to say THANK YOU !!!!! I was in much pain and did the frozen water bottle exercise, and today am in less pain.
You are very welcome! I am so glad they are helping!
Thank you sir 🙏
Dr Jared - I got immediate relief after doing the stretches, especially the stairs stretch. I've also been fortunate to find your back videos a couple of years ago. God bless you!
Oh, wonderful news!
Loved seeing the model you made of the plantar fascia on the foot skeleton. Makes it so understandable.! Thank you!!
You are so welcome! I am glad you found this helpful and thanks for commenting!
@@toneandtighten im 43 , 201lbs 6'1" and having pain in both my heels when I first get up in the morning. Its a numbing pain in my heels thsts like wow that hurts. The pain subsides but why all of sudden pain in my heels every morning?
Im working 12 hr days and have recently bough insouls for my work shoes because of the pain but no change.
Thank you. I’ve had heel pain for some time now. My doctor suggested similar exercises to alleviate the pain but your video clarified it further for me.
Great, Albert! I am glad this video provided more information and I hope these exercises help!
Did it ever go away
So I’ve dealt with planter fasciitis off and on for over 20 years and about five years ago I started dealing with chronic pain in my calf. I asked my dr if my calf pain was related to my plater fasciitis and she said she didn’t think so but thought it might be related to my bad knees, I didn’t think she was right but after watching this video I’m sure she’s wrong and that it is related to my fasciitis. Very informative video.👏
Thanks so much!
I have been really suffering with painful feet. Ignoring it has not improved things. I am very encouraged by these stretches. Thank you for the generosity of putting this together.
You are welcome! I hope they help!
@@toneandtighten 😂 I laughed when you said ignoring it won’t make it go away… tired that for a while lol true.
Thank you for such a thorough explanation. I’ve been having issues with my plantar fasciitis for a few months. My pain is on the outside of my left foot. I’ve been stretching, but after watching your vid, I realize I have to step it up a bit.
Knowledge is power. Thank you.
You are welcome, Marie! I hope you start to feel better soon!
@@toneandtighten Hi I just saw your video. I'm having the same problem that Marie is having on my left heel. Thanks for the bottle of water into the freezer. And the exercise tip that I'm might do with you.
So glad that this was not another clickbait video and after having this excruciating pain in my left heel for 2 months these simple exercises with all items readily available at home ABSOLUTELY helped and immediately after the rolling exercise I was able to walk like there was no pain at all. Don't know if this is a temp fix but I would certainly continue the exercises for upcoming weeks. Many thanks Doc
Wonderful news, Harris! I am so glad this was effective!
How’s your foot pain now after starting stretching one year ago?
@@tomunderwood4283 @tomunderwood4283 My foot pain has completely healed and I no longer feel any pain or discomfort walking. I dont if it were these exercises that healed my pain or it just went away overtime but the roller exercise in particular made my pain a lot better immediately after the first try and I did these for 2-3 weeks and then the pain just went away.
Ive been struggling with tight calves for mobths..thank goodness I clicked on this video..just done the exercises and I can walk downstairs without pain. Thank you thank you 🙏 Will keep practising! 😊
I am so glad this helped and you are feeling better!
Life saver!! Thank you for these stretching techniques.
Extremely knowledgeable and helpful.
You are so welcome!
I work 12 hrs/day, 3 days/wk, that I'm on my feet. And don't let me leave out I walk 15 mins to and from work. My heels and the outside of my feet be on fire. I tried the ice bottled water but after 2 mins my feet feels like they're freezing, almost like my feet holds in the cold. I've soaked them, does absolutely nothing. I'm so glad I came across your video. The stretch with the towel, on one foot and it has worked immediately...while the other, still throbs. Thank you for sharing. Very much needed
I am so glad you found this video informative and thanks for commenting!
I love how you don’t have a bunch of ads.
I didn’t know there were exercises. I’ve been in so much pain for the past few months, almost to the point that it’s crippling.
Starting tomorrow 👍🏻
I am sorry you are in so much pain, Julie! I truly hope these exercises provide some relief for you!
You can also try acupuncture...worked for me. Massage gun for maintenance.
Thank you for this video. I've been doing some exercises 3x/day for 2 weeks and felt like I "should" be better. Your comment about it taking 10-12 weeks is very helpful (though somewhat disheartening). I'm a super active person and it's been very hard to try and be careful about how much I'm walking.
Yes, patience and consistency are key here! I hope you feel better soon!
When I got this pain I thought I was never gonna be able to walk normally again because the pain was so excruciating. I tried everything, including your suggestions, but nothing helped. I came across this barefoot guy here on UA-cam and it changed my life. I basically switched to zero drop shoes (aka barefoot shoes) and now I'm able to run again. Turns out my running shoes with arch support made my feet weak and that's why I always suffered from knee pain and shin splints throughout my time in the military. It's been a year and a half since I switched and my feet and knees have never felt better. Also my legs became much more toned.
Barefoot shoes is that a brand
@@jroseabbott9273 I was referring to zero drop shoes. Basically there is less cushion and the height from the heel to the toes is the same throughout the shoe unlike most shoes with the heel being higher and then dropping the closer you get to the toes. There's a bunch of companies that make them and you can find out what you like. But seriously they're game changers. If anything just try and go barefoot any chance you get. Hope this helps
I’ve been dealing with this pain for about 2 months now and at my job I’m constantly moving all day long, walking anywhere between 5-7 miles a day on average based on my fitness watch records. Sometimes as many as 10+. And so just resting my foot isn’t much of an option for me. I’ve also gained weight over the past 12 months that I’m not proud of and I’m fully aware that it may be a huge contributing factor to the pain. Going to try all of these methods on top of shedding the weight off. Thank you for all the advice, seems people in the comment section have had relief so I will take your advice to heart.
I hope these help you feel better!
Thank you so much for this info, this is my problem right now, so right on time.
God bless you for sharing.
You are welcome, Agnes! I hope this helps you and thanks for commenting!
If you have plantars and really want to end the pain. This advice will cost you nothing and you can get rid of the pain. This is what I did POINT your TOES wherever you are anytime you think about it just point your toes with or without shoes. Also in bed point your toes in any position you sleep in depending on the severity of your pain it may only take 2 weeks but it is not temporary. I can't believe how much money I spent on shoe insert and recommended shoes lotions and potions and all it took to correct the pain was pointing my toes!
I did this while listening to the video, went to the comments and found yours and started pointing my toes , when I got up the pain wasn’t there anymore, thank you so much for sharing your experience too. I appreciate it as well as this video very very helpful.
So just to be clear, you are not in agreements with the maker of the video here because he has you stretching your feet, and you are more pointing the toes, correct?
@@sk8erboy70 they’re both very helpful, I just did the pointed toes from the comments because I was still in bed at 4 am I believe, I still do both whenever I can. So I appreciate the maker of the video and also the comments here very helpful.
Just pointed my toes and the pain went away just like that. I’m going to continue doing this 😯😯 I’m shocked !
For my mom, could you please tell me, which direction to point the toes towards?
Best explanation, and description of actual Musculoskeletal Structure of the foot. I liked how you showed how the Plantar Fascia looks and works. I will start these stretches and will return to post my progress. Like Dr. Beckstrand said: "...patience and consistency'. Very informative and educational. Looking forward to other videos.
Yes, those are the keys! I am so glad you enjoyed this video and I appreciate your support!
I was just searching and came across your site. I thank you for this information because I’m dealing with this now.
I went walking really shopping too long with friends in the wrong shoes and afterwards my heel bothered me to the point of walking with a limp.
I’m going to try this.
Thanks
Thank you for your tips doctor!
I just had plantar fasciitis and will try to do as your videos.
I can't believe how well this works, this truly was amazing. I never thought it would, but it was amazing. Thank you.
You're very welcome, Eve! I am so glad to hear you found this helpful!
This comment brought me confidence. I'm sure this is what I'm going thru. No health coverage and in pain
@@atomicddt Sorry to hear about the health coverage. I do hope this helps you.
I had pf for 4 years since i started running. Now, i stopped running, start doing yoga , and massage the heel area with my comb’s handle daily, the pain is gone completely !
Excellent, Hong Hong Kan! Sounds like you rehabbed it the right way. I'm glad these things worked for you, thanks so much for commenting!
Can you describe the comb handle massage a bit more?
Melissa D push the comb handle(usually blunt) deep from arch all the way to the heel), the infected area will feel better everyday
@@FunAndFunnyLife Thank you, I am starting combing action on both feet. Hopefully I will get back my healthy feet.
@@niazmgh Did it work for you?
Omg, I did this stretch tonight and I already feel the difference. Thank you so much!
Oh, wonderful! You are very welcome, Ebony Lemon.
OMG! 🥹 THANK YOU SO MUCH !!! I Been in so much pain for the last 2 -3months and I just tried the stretches and feel so much better already. I’m gonna keep doing them. Thank you so much 🙏🏾🙏🏾🙏🏾
My pleasure!
Thank you very much this was very helpful for me this is new to me I'm 50 years old like I said keep up the good work God bless you sir.
You are so welcome, Matt!
Hi thank you buddy i have herl problem you gave me more more info. Thax.
Blessing Day
No problem 👍
These are the best stretches I’ve come across- they gave immediate relief!
Oh, wonderful to hear! Thanks for your comment.
Great information. I experience pain only when I first get out of bed and take the fist few steps, then the pain goes away the rest of the day. Could this be the begining stages of plantar fasciitis? Thank you
This is what I experience too. Whenever I get up from bed, I feel pain on my heels then goes away too, but then the cycle begins the next day. I started feeling this pain, when I started doing walking exercise. I dunno maybe I gave too much impact on my heel while doing these exercises.
Same here , What can we do to heal it
Same for me. But it did get worse, and more throughout the day recently. My doctor said I needed more supportive shoes. If you do a lot of walking and shoes are worn out, or not supportive it could cause this problem. I have been doing the stretches and ball rolling. I found this video because I am looking for more stretches to relieve it.
That is amazing video because I have got a pain in my heel so hopefully I'm going to give a try thank you
Thank you, Ryasat Khan! I hope this helps!
Listen planter fascitis is a circulatory problem as well. So toe spacers, flat sole shoes with wide shoe lengths are INTEGRAL for recovery too!
Thank you so much Sir. I am currently having it and practicing your lessons. God bless you and widen your knowledge 🎉🎉🎉
You are very welcome!
Thanks for this video, Jared. These exercises works very well. I'm just recovery form an ankle sprained and I noticed that I started to have some pains in my heels the moment I did these exercises the pains subsided by a huge margin.
I am so thankful for this video did one stretch and felt the difference. It alleviated about 8/10 of my pain. Amazing!
Great news, Karon! You are very welcome!
You are amazing. You explain so well, very visually 🙏
Thanks so much!
Iv,e been in agony for months and following these simple exercises brought relief straight away. I will keep up the stretches. ❤Happy
I hope you find these helpful!
Your exercises makes sense. I am having trouble mak8ng an appt. for a Physical Therapy and I have to return to work tomorrow. I'm hoping your exercises and stretches will ease the pain Thanks.
Happy to help!
Excellent! Totally helped my foot. I’m going to keep utilizing these techniques!
Awesome, Laurie! I'm so glad these helped you!
Hi ,, how are you now ,, i am having same issue for 10 months,, it is increasing day by day,, please suggest me what to do ,,thanks
Thank you for your video! Is soaking feet in hot water w/ Epsom salt a good idea for treating plantar fasciatis?
Thank you so much. I'm currently facing this problem it's so painful. Will surely try these exercises
Все что говорит здесь врач не совсем правильно , плантарный фасцит возникает от проблем в позвоночнике , я часто с этим сталкиваюсь , и лечение 5-10 минут у костоправа ! С уважением к вам !
Thank you. You are a saviour!
I only had it three times in past two weeks but will stretch regularly from now on.
Glad it helped!
Hi, I have plantar fasciitis problem in both my foots, just today I came across your video. Will give it a try for 2 to 3 weeks and will update
Hi Sir, how did it go? I have just been diagnosed with this, too. Your answer would go a long way.
@@AbdulmalikAbbas-nx4mm Hi, any time in the morning and right before going to bed, I do the same stretching exercise and it works. I dip my heel in ice cold water thrice a day to give a cold compress - it works for me. Massage with ice bottle does pain so I avoid it. I walk slow 30 mins once every day - initially one or two days it might pain slightly but after being regular the pain vanishes away.
@@zaboony8745 Thank you so much. Really appreciate your response. I have already started immediately.🙏
Thank you ever so much. Your video is great for SENIORS!! We"re no longer active like younger people and your video simplified it for me. I recently got diagnosed with PF have been using inserts for high arches last ten years. My question is when I do an exercise and pain is gone, I can walk with no pain. Should I limit the amount of walking. Stop and rest.
Hello I m from Pakistan. Liked your video. I have great pain in left foot heel. Every time when I sit for a while and then walk my foot hurts so much. Also after night sleep when I get up I couldn't put my left foot on ground. I have started walk should I do this or not? Plz suggest any medicine too
Thank you for helping me understand what this pain does and how to find relief. Blessings
You are so welcome, Alia Johnson! I hope it helps you!
Great video! Thank you for explaining the PF and thank your for the stretches. Are there exercises to strengthen the PF?
Thank you Dr.Beckstrand..I will implement ASAP as my left foot heel very painful and killing me😣
This is due to (in the past) being on my feet excessively working in the emergency room up and down the hospital 10 to 12 hours 4 days a week and I’m assuming uncomfortable shoes play a part, cause yes my shoes were super uncomfortable. I’ve bought sooo many expensive so called “comfortable and supportive” shoes so many times and no shoes worked for me and my department wouldn’t allow me to wear sneakers (I used to sneak and wear sneakers praying I don’t get caught but several times I did get caught wearing sneakers and I get in trouble for being out-of-dept dress code as in wearing sneakers).
The shoes + being on my feet both tear up my feet!!! I was in my 30’s at the time this started and I truly regret having that job cause it tear up my feet😢I had that job for 4 years
Recently I started jogging/walking daily for 1 hour a day and my left foot heel pain has started to flare up again, right in that exact heel spot you pointed out here in the video. I’m 44 now.😩 It hurt so much. I cannot afford to go see a podiatrist and pay for my high deductible visit, but I do have health insurance though?!🙄 What a damn joke I am. SMDH.
This is FANTASTIC information,the video is educational, informative and straight to the point,thank you kindly for sharing
I appreciate that!
Hi Jared, thanks for making this video - I have been exercising at home the past 3 or 4 months doing HIIT about 4 or 5 days a week. I do do some basic warm ups but clearly isn't enough - my favourite exercise for getting my heart pumping is sprinting on the spot and the last month or so I have had increasing heel pain daily, mostly noticeable imediately after waking up (really stiff feet/heels/calves), leaning over to pick stuff up (or squats which I'm now currently not doing) and now even in my exercise when trying to do my sprints. I am assuming after loads of googling that my problem is plantar fasciitis, and I just tried your rolled up towel bent knee calf stretch and it was imediate relief so will start to do the other stuff you recommend too! - Sorry I meant to ask a few questions too if you see this comment; 1: Can I still carry on doing my HIIT whilst I do your stretches/exercises? And 2; Would you recommend trying one of the wooden foot rollers you get too? Or just stick to what you have in your video (towel/bowl etc)
I have been extreme massaging my feet for the last 2 days and it has really worked wonders already. thank you for the easy to follow guided times love this video xxx
Thanks for sharing!
Great video As always! Is good to use foam roller like the water bottle? Can i run if i don't feel pain while i do it but only when i stop? Thanks a lot your tips works very well
This solution for rolling pin worked amazing fast fixed the problem in 2 weeks.
I was strectching for 6months nothing but the cyclinder massage worked
I am so glad you found that helpful, Dan!
Words are not enough to thank you for this video Sir. After only 2 stretches l felt 80% better. I will continue this regimen, twice a day over the next month. You have my sincerest gratitude. Thank you for helping me get rid of this crippling pain. ❤
You are so welcome! Happy to help.
Love your channel and instructions. Your stretching/strengthening exercises for my back worked wonders. They will always be apart of my exercise routine from now on.
I've had plantar f. for several years (2+) and over the last 12 months I have been walking extensively for 2-4 hours/day for 3 days/wk. but my plantar f. hasn't gone away. I used to jog and did so for 30 years without a single problem! (Unless I tripped and fell. Getting old is not fun.) Then I had surgery, not related to exercise or my feet, that sidelined me for about 6 months. Then another surgery but this one was worse and again I was sidelined. I put on weight and got out of shape. I began walking after each surgery almost immediately and that's when I developed my plantar f. bilaterally. ( I didn't realize it at the time that it was plantar f.) That was about 2 years ago. Then 13 months ago I began walking (again) to drop my weight and get back in shape. About 6/7 months ago I found I could jump rope again without any discomfort while jumping rope. It seems that I do have pain later on in the morning after jumping rope. Because my plantar f. has not resolved I have decided that it may be best to just work the stretching/strengthening exercises for plantar f. and quit my walking and jumping rope routine completely. I will still work the back and plantar f. stretching/strengthening exercises you recommend. I also do some upper body free weights and some light calisthenics.
? My question is do you believe it's best to quit the jumping rope until my plantar f. is healed? I've about decided it's the only way to get rid of this problem. The problem is that I can't tell if the jumping rope aggravates or slows the healing process for my plantar f. I'm up to about 22 total minutes of jumping rope and I do it 3/4 days/week. I quit jumping rope last week.
Blessings to you and your family.
Any update?
@@sarahacerogers my plantar fasciitis has completely resolved. I also went to wearing a minimalist shoe which I wear probably 70 percent of the time. I am able to jump rope for 35 minutes/3-4 days/week without any problems. I do a lot of walking and bicycling too and from work as the weather permits. I still do the back exercises, core strengthening exercises and some weights. Jumping rope is my primary aerobic exercise with a good bicycle ride on Saturdays as the weather permits. I weigh 155 pounds and I'm 5'10 inches tall and 58 years old. I've lost about 35 lbs over the last 20 months by diet and exercise. I have cut out sweets and snacking, all animal products, dairy and cheese. WFPB.
@@genegroover30 How did you resolve it? cant jump rope because of the pain
@@genegroover30 by minimalist shoe you mean barefoot shoes?
@@leonardodavinci9814 when my fascitis is back i usually focus on stretching and low impact exercises.
Thanks for the excellent tips. Looking forward to giving the exercises a try. As you said, we’re always moving and as I walk to and from my workplace (and walk the dog!) is there any stretch/exercise that can be incorporated while stopped at an intersection? Along with that, can you recommend the best footwear for plantar fasciitis sufferers?
Thanks if able to help.
Thank you for this video. Have had plantar fasciitis for years. It has been pretty good for the last 18 months to 2 years. About three weeks ago I’ve developed a flare up. Along with achilles’ heel pain. You have a couple of stretches I haven’t known about, I’m adding them them to my routine. Will let you know how it works out. The towel stretching helped give me some immediate relief after the first cycle.
Thanks for sharing! Best of luck!
i suffer this pain for 2 months already. thank you so much. will try to do your tips. Godbless!!
You are welcome, Suzette! I hope these help you out!
Explanation very simple and clear, thank you.
You are welcome!
Whoaaa! 7:00 after this one exercise my pain went down considerably!!! I will continue doing the exercises for the next few days!! THANK YOU!!!
Great news, Toni! You are welcome and thank you for sharing!
This helped me almost instantly! Thank you! One question though - during the 10-12 weeks can I do my regular exercise routine to include my 2 mile daily wallks, yoga and golf?
What helped?
Thanks for the video! I have two questions:
1. Why do some people suggest stretching for 3 sets of 20 seconds (like yours) while others say stretch for 2 minutes solid? Is there a big difference or goal in mind?
2. I read that I can keep running while I recover; what are your thoughts on this?
Wow! I can't believe how well and fast these methods worked
Great to hear!
I like how you show procedures and don't just talk. Your great thanks. 75 year old Vicki
Thanks so much for your kind comment, Vicki!
Thanks for the video. I just found out what PT was over the weekend, and it is hell. Even went to Urgent Care; felt like I stepped on a land mine. Just starting my healing journey.
You are welcome! I hope this video helps!
Worth a try. Walk to and from work everyday, I enjoy walking but my left heel pain is a real drag. Really looking forward to getting some relief with your home exercise tips.
I am sorry to hear about your pain! I hope these exercises help you!
Did it work
@@reescyworldwide444 I actually feel better. The pain is less, wow I'm so happy
It is incredible 🎉 I went to at least two doctors already. They told me I need Orthopaedic inserts which never helped.
I am so glad to find this video, thank you
You are welcome!
My son was told the exact same thing he has a appointment on the 17th to be fitted for inserts he has a high instep meaning his foot on top is higher than average as a baby I had to buy wide baby shoes when he was learning to walk -anyway I'm worried this is going to be the case with him it not working I've sent these videos to him hopefully this will help him he is really going through alot of pain he works 12hr shifts and has to endure the pain which breaks my heart
I'm about to try these. I have had pain in my heel for almost two years now, at varying degrees of pain. I've never seen anyone, but recently seen a physio about knee pain (in my opposite knee, so likely because I've been compensating for my heel). I've been told several times I've got tight calves. So I look forward to trying to get rid of this once and for all.
Thank you for providing these very helpful and free "community" videos. You probably have no idea how many people you help - but I bet you it's more than you know.
Thanks for sharing this video on UA-cam I really wanted this am in pain am really looking forward for these excise and heal very soon it has been 4 years suffering with these heel pain
You are welcome!