2 BEST Plantar Fasciitis Exercises (Stretches or Strengthening?)

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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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References
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/3...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
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Rhodesia by Twin Musicom is licensed under a Creative Commons Attribution license (creativecommons.org/licenses/...) Artist: www.twinmusicom.org/

[@E3Rehab]

If you're interested in our rehab program, check it out here! e3-rehab.myshopify.com/products/plantar-fasciitis

[@gsusmakama]

Winner of a video, I been tryin to find out about "the 5 minute plantar fasciitis solution" for a while now, and I think this has helped. Have you heard people talk about - Seayiliamon Aphonic Supremacy - (just google it ) ? It is a great one of a kind guide for discovering how to eliminate your plantar fasciitis without the headache. Ive heard some unbelievable things about it and my friend got cool results with it.

[@carlosluissantander4359]

Excellent video content! Excuse me for the intrusion, I am interested in your opinion. Have you ever tried - Mackorny Feet Ahead Blueprint (google it)? It is an awesome one of a kind guide for Relieving foot pain minus the normal expense. Ive heard some decent things about it and my m8 at very last got astronomical results with it.

[@valentinagomezzi4519]

@@gsusmakama the best results that ive ever had was by following the Natural Foot Wizard (just google it) definately the most helpful remedy that I've followed.

[@carmenalcala6947]

There are a few factors in plantar foot treatment. One resource I found which successfully combines these is the Natural Foot Wizard (google it if you're interested) definately the most helpful resource i've seen.Check out all the interesting info .

[@antoamest639]

There are many factors in plantar foot treatment. One resource I discovered that succeeds in merging these is the Natural Foot Wizard (check it out on google) without a doubt the most helpful remedy that I have ever seen.look at the incredible info .

[@fnaust]

Finally something that works! I’ve had PF for 5 months now and followed the advice of every Tom, Dick and Harry, including podiatrists, with not much improvement. The above two exercises show promise even after a couple of days. Also I combine them with 2 minute calf stretches at the end of the day.

[@joyburton7309]

Thank you so much. I had this pain for 4 months before I started these exercises. The first day I exercised I knew it was going to help. One month later,the pain has gone.

[@E3Rehab]

Awesome!

[@dimplesluv007]

Can't wait!

[@anusharangolicreations]

real ga na

[@anusharangolicreations]

Naku e problem undi nijamga poyinada pain

[@gamewithsk69]

@@E3Rehab sir it affected on my both foots😭😭

[@boyaaah1]

You guys are just so genuine and honest. Which is refreshing.How many of these plantar fasciitis gurus (including professionals) can back up what they are touting with actual science-not many

[@dm5129]

I have seen so many posts on U tube with grateful people thanking those that help us. And so many people say their own doctors did not help them that much.

[@Whale15]

Wonderful. A big difference with this guidance was the focus on the big toe. It worked wonders for me in the past. I had a little flare up again recently so I was going back through to refresh knowledge and remembering big toe mobility being the key to unlock relief.

[@PinkJaedeite]

Thank you so so so much, have been in pain these days, tried both exercises and can actually walk without being in excruciating pain, will keep it up as instructed and once again, thank you for helping all of us and to all the great comments, learnt a lot for all of you and to less painful days for all of us. 😊😊😊😊😊🎉🎉🎉🎉

[@lionsinescanor373]

Gosh this video was so helpful. The 1st exercise immediately helped the pain. Ill try to incorporate the 2nd exercise to my daily routine

[@user-ng8eq8ew8n]

Great video! Very informative and educational. Thank you for sharing❤️

[@user-js9hg1ls8g]

Absolutely fantastic. It’s really refreshing to see such thoughtful and evidence based video.

[@andrewjohnson5276]

I've been suffering with heel pain for months. I've just done the first exercise and the relief was instant! Many many thanks 😀

[@krishnapandey8643]

How's it now, let me know plz

[@delphineh.180]

I've just found this video and practised the first exercise. How is your pain now?

[@nicat100qasimzade]

​@@delphineh.180what is it now?

[@higherlunacy]

Started working 2 full-time jobs about 4 weeks ago so here I am now... Thanks!

[@buddyrye9190]

Edit: I was a big skeptic of this, but because I've had so much trouble with PF I was desparate. After 8 months off and having shockwave therapy, I wasn't getting to that

[@ludwigstenberg1050]

I'm happy for you mate! I will be trying this as well.

[@kyleacosta8049]

Does it ever get back to 0?

[@Phuong_Nguyen_]

Thanks for the update

[@cookiesmies]

Thank you. The exercises are easy for me to do at home. Very helpful

[@rmzappala]

Thank you very much for the video. I woke up with severe pain in my left foot heel which I am quite sure was planter fasciitis pain since I’ve had this same problem in my right foot two times over the last 10 to 15 years. The pain was so bad it hurt to walk and when I had to walk I was limping. I tried the plantar fascia stretch a couple of times before going to be bed wearing a tall walking boot/brace that was prescribed by a podiatrist for my first bout of plantar fasciitis. In the morning I did the exercise first thing and I was pain free the whole day! I also did the step exercise 3 or 4 times during the day along with the plantar fascia stretch one more time. I should mention that I did use 2 Aleve the first day in the morning and evening, although I really think the plantar fascia stretch really fixed the problem for me. Thank you again!!

[@VyNguyen-jd4pu]

Thank you very much ,I have been have this pain for few months .This will help me a lot.

[@E3Rehab]

Great to hear!

[@KirandeepNandra-lm1gv]

Best exercise ever.. it really work.. I was struggling toooo much but these exercises helped me so much .. do these exercises for atleast 2 weeks.. I will work.. thank you

[@VISHAN5]

I must thank you for this video. This not just a video but, helped me and many. This is not a miracle but science. It worked for the first 10 reps. The next day I feel it's really working, thank you thank you,keep doing the great work.....

[@chitralawate6823]

Thanks for explaining it so well. Must try out.

[@lovesJesus448]

New Balance 600 series tennis shoes absolutely works!❤ praise the Lord ❤hey everybody please ask Jesus into your heart today while you still have time ❤

[@sman53]

This is the key message , don’t overload until you’ve adapted

[@demonschnauzer1555]

Thank you so much, finally the pain is gone.

[@Tasneemkhan263]

Thank you so much for great tips .. I will use this steps .. xx ❤❤

[@ummulain8417]

Alhamdulillah. After first exercise,my pain has gone. Thank you very very much.

[@ummulain8417]

Tapi sakit semula selepas itu

[@derpfanatix3168]

Feedback lagi sis

[@mandibutynski1955]

Will try these exercises. Thank you!

[@yhliu6083]

Wow ! Thanks for your evidence based suggestions.

[@E3Rehab]

no problem!

[@user-rj9xl9nx1o]

Thank you 🙏 I will try it doesn’t look difficult to me 👌🏼

[@mssastry2337]

Thank you Sir for your valuable suggestions

[@monteilfitness]

Very informational. Thank you !

[@rkumar9509]

Dear Marc, This is a very very useful exercise. Got almost instant relief upon doing for the first time y.day. Hope I will be better soon and resume my daily long walk routine. thanks for this great video.

[@AndyGray157]

Hi, how did it go? Are you able to do your walking now? I'm in the same boat.. I want to get back on my walks, I'm feeling very sorry for myself at the moment

[@rkumar9509]

@@AndyGray157 hello, i`m doing my daily routine, but not resumed my long walks. still pain persists, but not much pain as it was initially. missing my 8- 10 km/day walks

[@lculaura]

@@rkumar9509 How are things now??? I'm missing my long walks as well, so would love to hear how things progressed for you.

[@krissnilsson2854]

I started standing on my toes at work everyday, i walk around on my toes for 10-40minute and it never felt better, it´s amazing and im also getting stronger calfs and toe muscles.

[@E3Rehab]

Awesome!

[@ashtria1644]

Great Video! Forgive me for chiming in, I would love your opinion. Have you considered - Mackorny Feet Ahead Blueprint (probably on Google)? It is an awesome one of a kind guide for Relieving foot pain minus the normal expense. Ive heard some amazing things about it and my best friend Jordan at very last got amazing success with it. #exercises for heel pain plantar fasciitis

[@mariebendanillo6383]

Lovely video content! Sorry for the intrusion, I would appreciate your thoughts. Have you heard the talk about - Taparton Walking Foot Takeover (search on google)? It is an awesome one off guide for Getting Rid of Plantar Fasciitis without the hard work. Ive heard some unbelievable things about it and my work buddy got excellent results with it.

[@dm5129]

Yeah, there is no doubt strengthening is needed. I am picking up strength training again. The toes and the foot have to be worked on, I realize that now. Because this pain, I will do anything, do exercises until this is finally done with.

[@boyaaah1]

So how are you now.Have you healed?

[@usc4405]

Beautifully explained 👍🏻

[@E3Rehab]

Thank you!

[@tyerffej]

Thank you, I appreciate the research behind your statement. I had asked my Dr about my BMI in relation to the my plantar fasciitis diagnosis since it didn't really start until I hit a specific weight. She said it was more about the shape of my feet since I have high arches. I am guessing it's the combination of the two. More incentive to get back down in weight. Thanks again!

[@E3Rehab]

No problem! Best of luck!

[@SafetyBriefer]

Yup. My PF cleared up when I did weighted calf presses.

[@andresposada7755]

Thank you. I appreciate this!

[@FelixArdLykke]

This is great , i Will try performing this excercise

[@infjjedi3335]

Mine is new and it’s freaking SO PAINFUL. Thank you

[@alfromtx245]

The load vs capacity explanation makes perfect sense. I've been running for almost 6 years and I'm in good condition. However, I've had issues the past 2 years when training for a marathon. Both times, the problems started once I was hitting around 15-16 miles for my long run. Last year, I ended up with a stress reaction. This year, I was excessively sore / achy and then started having symptoms of plantar fasciitis. I pulled out early this year before it became a serious problem. Thankfully, it's clearing up. However, this has me thinking that I somehow need to increase my capacity. Maybe a slower and more gradual mileage increase in addition to strengthening exercises.

[@Kiwiwanderer]

💯 correct ….I broke my ankle , and in error bought sketchers, which has a negative heel drop. Caused plantar fasciitis- I decided to Google exercises. 🤦‍♀️🤦‍♀️🤦‍♀️ Wasn’t lucky enough to find you…found a bozo who told me to do heel drops from the edge of a stair…🤦‍♀️🤦‍♀️🤦‍♀️ Finally thank goodness for physio / podiatrist….the 2 exercises you mention, plus trying to scrunch up a tea towel with my toes, plus Asic shoes with 10mm heel drop. Natural walking is not for all of us.

[@danielfergal8967]

very well spoken, thank you

[@bakfixx]

Very informative. Thank you.

[@E3Rehab]

No problem! Thank you for watching!

[@gmeyer6657]

I have been suffering for months. Thank you

[@adampomfret5766]

as a professional myself, I really appreciate the inclusion of EVIDENCED-based approaches.

[@mistermael2008]

I am working on a combination of exercises and stretches including the ones in this excellent clearly presented video, had symptoms for around 7 months and after two weeks of exercises and stretches am starting to improve, I think consistency and perseverance will be vital in the healing work 🙏🏽

[@EklectikaAaynne]

Hello . . . might you please share the specific exercises you're doing? I've been going to PT for 2 weeks and am experiencing no improvements. My issue is being sedentary for too many years. Thanks for any help you're able to provide....and I'm glad you're making improvements.

[@mistermael2008]

@@EklectikaAaynne Hi, just seen your message, my problem was caused by a change of job where I was walking many hours a day on stone paths and steps , the exercise that has proven the most important is the strap or towel around the ball of the foot lying down and extending the leg completely straight then gripping the toes with your spare hand to increase the stretch within the foot, it is difficult at first but incrementally you can increase the stretch and lengthen the times, I try to do it 3 times a day and if possible last thing at night, in addition I have discovered that standing with feet at right angles,or at a quarter to three if you like gives an excellent stretch down the inner side of the lower leg and foot side, I have also resumed cycling which I used to do before I started this job and the rhythmic stretching of the foot during the act of pedaling combined with effort in the calf muscles has also proven very helpful, I am improving and I feel I will fully resolve the issue in time, the key seems to be persistence and steady increase in the degree of stretching. Good luck with your feet 🐾

[@nikhilsh]

Excellent tips that actually help. For runners who want to run again you can gain the calf and ankle strength back again should stick to 0 drop shoes or flat shoes. Traditional sports shoes cause this problem.

[@glennlopez6772]

Good rationalisation, for a topic which effects so many! Perhaps the topic should have briefly explained! A decent effort, so thanks for the video!

[@simplejaneco]

Thanks so much for the video! Interesting thoughts about plantar fasciitis not being an inflammatory condition as previously thought by so many. We are finding topical CBD is changing the fascia must faster when mixed with this type of exercise. Cheers to better health!

[@soumenbanerjee1042]

Very Helpful video

[@michaelsalerno2699]

This is very helpful. Thank you. One characteristic I have with my PF is a severe cracking sound across the front of the ankle. If I do a quad stretch, pulling my foot back toward my glutes, my ankle cracks and I feel subtle relief. Have you heard of this before? I can usually anticipate the need to perform this crack because my big toe and others will feel some pinching. The relief I get by doing this is subtle (not dramatic) but slowly alleviates the pinching feeling. It's almost like I get improved blood flow. But, when this is occurring, there is no discoloring of the toes/foot nor is there any swelling. It's definitely across the ankle in the front. It isn't down along the tendon near my ankle bone, as I know that in itself is a condition sometimes requiring minor surgery.

[@mikecharette9258]

Get Flat shoes and practice with them, working your way up to wearing them longer and longer.

[@majackslelo827]

Thanks man😁

[@ensh7224]

Hey @E3 Rehab ive been following your program that you posted on tibialis posterior tendinitis and on the third week of doing the calf raises I started feeling a sharp pain at the bottom of my foot towards the end of my set on the calf raises. I think it might be because of the inversion of the feet that you recommended on that video. But anyway is the inversion necessary in these calf raises that you recommend for plantar fasciitis?

[@shawnrowan]

I have had years of pain in both feet.. will try this out! Ive tried shockwave therapy and all.. Hoping this helps..

[@rosieespelita6136]

Wooow thanks for this video..

[@lucyhorst4920]

I would love to hear you talk on the new research on plantar faciatis on it being actually genetically linked

[@adityatanwar9701]

Thank for video.

[@reneejohnson5041]

Thanks for the great tips and information! Also the downloadable exercise plan. It's greatly appreciated. Will let you know how it works for me!

[@RichRich1955]

I've had it 6months and it's 2/3 better. Using a night splint and heating the calves b4 stretching the calves helped the most now some strengthening going forward.

[@malwinafidyk101]

How do you heat them? Shower?

[@ariefbudiman4576]

Thank you so much 👍

[@stephenstrange4444]

Thank you for the video. Been trying to finally become more active by walking every day, but noticed pain in my feet I believe starting from my heel if I walked anywhere over 5 minutes, which discouraged me. So I started looking up what could be the issue. Noticed I do feel a pull/pain in my heel almost every morning when I first walk. Never thought much of it tho because it went away during the day.

[@jenannab2416]

I have this pain thank you doctor

[@reetabegum3237]

Thank you so much 🙏🙏🙏

[@arieladelinechoo9845]

For me. I have a 3-inch heel and i wear it for 10 minutes and walk around and it helps. 2nd, use a round smooth stick (or a spoon) to roll over the arch area at night before you sleep and in the morning when you wake up. The pain will disappear without fail.

[@laughtoo553]

I like this show !

[@LOVE_ALL_AROUND]

Thank you...I danced so vigorously to The Ramones,bare feet on tile floor.

[@yomomshouse100]

For any of you actually trying to cure this you have to try freestyle dancing barefoot and doing carioca on grasslike surfaces (carpet is ok) works well and is super easy to do. Also should casually walk on a grasslike surface around 45 min a day with at least 20-30 seconds of light sprinting per day.

[@jonnyboat2]

I'm using a shotgun approach to my plantar fasciitis. I use ice because it works and I can walk pretty well after icing for a half hour. I take 2 Tylenol 650's before work. It helps a lot. I'm doing the towel scrunches with my toes. I do massages. I use my ems pad, red light therapy, scraping, stretching, night splint, shoe orthotic and will try this exercise.

[@carla89cc]

Wow thats alot. Trying stretching your hip flexor muscles & calf muscles. A chiropractor put my hips in place & my foot pain was alot less

[@jakeblaze7663]

Thank you sir, btw I love that calf raise wow what a difference that it makes.

[@E3Rehab]

Awesome!

[@Ed-cc7do]

First of all thank you for this super helpful video. Just one question regarding the heel raises that everyone seems to agree is the one thing likely to cure PF rather than just ease the sym. Can I clarify that you recommend doing 12 reps three times a day every other day for three months and then increasing to 5 x 8 reps every day for a further three months? Thanks so much in advance!

[@narmadhasurenderkumar3314]

Love you doctor

[@Wudzz666]

Thank you so much.

[@E3Rehab]

No problem!

[@paulettesheard9186]

First exercise no problem. Second one with the towel so painful, I couldn’t do it at all. Am trying without the towel and will try to build up to using it, unless there are other suggestions.

[@AboutCreativity1]

Very good.

[@umanandhini6]

God bless you.. 🙏 thank from India

[@koko137591]

Hello there, I think I might have this, but I would also like to know if the type of shoes we use affects the pain to worsen? Thank you in advance.

[@AmitKumar-nf8bw]

Thanks for the exercise video. I am already noticing improvements! Hope with continued exercising, I will be well. May God bless you for your service!!

[@AndyGray157]

How are you now, Amit?

[@AmitKumar-nf8bw]

@@AndyGray157 Plantar Fasciitis isn't healed completely yet because I have not everything consitently. I am using soft tissue mobilization tool (IASTM) (Amazon) and infrared heating pad. It has helped a lot.

[@curefilms]

Do the calf raises performed at the gym help in achieving the benefits?

[@vannshikhaarelwani5711]

Thank you

[@oumnour4235]

السلام عليكم ورحمه الله ياريت لو فيه ترجمة بالعربي لتعم الفائدة على الجميع .

[@CoachCollo]

Hi there so I have gone for plantar physiotherapy (5 sessions) but I still feel the pain slightly even when I don't do my basketball drills. After the 4th session I felt good and played a game and since then I feel the pain not as much like before physiotherapy. My question is how long should I wait before going back to playing/working out actively after physiotherapy?

[@tjdwnd9529]

I've had this problem for almost 1.5 years. Doctors only said i should rest more ... It has been 6 weeks since i started this exercise. I feel almost no pain and can feel strength coming back to my foot. For some injury, rest will work but for weakened feet, this exercise would be answer. Thank you very much for your video!

[@tisareid4982]

Do u have pain the ankle

[@tjdwnd9529]

@@tisareid4982 No mainly the bottom tendon and sole

[@W0nTonSoup]

Thank you for the update, gives me hope as I’ve had the same pain for over a year now

[@ehteshammaverickz1455]

How are you now?

[@jayeetadeb5326]

Thank you for the exercises

[@MistahMolosser]

Thanks for a great video, incorporating the two exercises at once. Question: can sitting in a “toe” squat have a similar positive effect?

[@E3Rehab]

Similar, but you likely wouldn't be loading the calf through a full range of motion to the same extent.

[@MistahMolosser]

@@E3Rehab I really like the two exercises. And than you for answering.

[@agadaFrancisLouis]

Bro, I’ve had this pain for more than a year now. I’m an athlete and my doctor told me to rest. I’ve been resting for one year now and still feel it. I’ve been unable to play football perfectly well since then

[@vinodraihpatel]

Excellent

[@Tyler_Mills26]

I find it flares up more when I'm stood on the kiosk in work for long hours. When I'm on the shop floor walking around the pain is either non existent or minimal to the point that I barely noticed it but the minute that I stop moving oh my god is it agony! It's gotten to the point now that I can be sat on the sofa with my legs outstretched so I'm not squashing my feet or nerves or anything and I'll get a sharp stabbing pain in my heel for no reason whatsoever xxx

[@MsRafanatic]

Is it possible that doing these exercises can increase pain and sensitivity below the foot?

[@litoobcabdi5891]

Hi, Dr. REHAB I have problem for ankle, in 1996 I had an accident and my ankle was crashed but fortunately i got a good doctor and i started excersice and stretching but my problem is stiffness of the ankle also my toe is Very hard , i can walk but i can't run because of my left toe is very hard and stiffness of ankle, every time i start streching excersice is feel more pain, even i went many times drs for ortepedic and they your problem is old accident but still i believe that i can make rehablitate my ankle, so please i need your.... and i'm old at the age 56. Thanks. Mr. Cabdi

[@flyingsneetch]

Hi, Thanks for this information. My big toe only bends back to about a 45 degree angle. This makes it harder to get the stretch in the fascia and also, I wouldn't be able to properly do the strengthening exercise as demonstrated. Any suggestions? Thanks again

[@bhaktiajwani8296]

Vll try forsure..as I have horrible pain 👌👌👌👍

[@brunoalarcon392]

Good vídeo.. thank u

[@E3Rehab]

No problem!

[@RK-MODE]

Thank you for the video, which step/platform are you using?

[@mamadeborah1999]

It's not just a step on any staircase? I'm gonna try the bottom stairs so I don't have far if I fall.....

[@DavidLasry]

Curious - has anyone bought their program, how was it? Does it contain any materials not already described in youtube ?

[@rr5195]

Very good explanation..., I have started running since 15days..., Suffering from plantar fascitis heel pain in right leg..., I am having next month running competition.., how i have to manage this heel pain in order to continue practicing every day .., pls reply doctor...?

[@megmucklebones7538]

Got a job where I was on my feet all shift, on any given shift I was walking 20k steps, 4 days a week - well, I got this and its taken over my life, its horrible and soo painful. I now can't run, cant go out for the day. Nothing works. If I stay off my feet and rest, the pain just comes back when walking. If I walk, the pain is there; its a lose lose situation. Most of my pain comes from my heal, so will doing the calf raises help as the heal does not get engaged that much when doing those.

[@davidhetfield6]

One great way to increase the >healing< capacity when having plantar fasciitis already is by wearing a sock at night. The warmth will promote bloodflow and greatly enhance your plantar fascia's ability to heal. It has worked wonders for me! This applies to many tendon, ligament, muscle or other musculoskeletal injuries by the way.

[@1967rosangela]

@@elenatorres4934 nothing on Google

[@robertvaness7155]

Thanks, good idea!

[@LKN4WAR]

Caster oil packs supposed to help with blood flow and inflammation if there is any. I’ll find out soon.

[@joshlafave4927]

Am I am able to do this if I also suffer from heel cord pain/calf pain in addition to pain on the bottom of my foot?

[@chriswilcocks8485]

Very clear but dont quite understand why do the stretch if plantar cant be stretched. Appreciate any replies

[@V29546]

Would stopping running and switching to the elliptical be beneficial for helping this condition?

[@cocacolaplayz7423]

Ok what . I've been feeling this intense pain on my Heels ever since I started playing outside again after being caged in the house for 2 years cuz of COVID. And I do the first exercise ONCE and it's pretty much gone.

[@NicoleK71]

Does this help for people with a torn plantar fascia?

[@luxieangel9781]

Thanks

[@E3Rehab]

No problem!

[@soren5621]

what is the clinical reasoning behind stretching the plantar fascia ?