3 Exercises You MUST Do To Fix Plantar Fasciitis

[@ariston5433]

I had plantar fasciitis when I was in in my late 50s. I had a job where I was standing on my feet 40 hours a week 8 hours a day for 40 years nonstop. I tried every thing from foot massage, anti inflammatory medication,orthotics, braces, steroid shots to exercise to new shoes nothing worked. Finally I retired because I could no longer stand on my feet. After about 9 months my feet gradually healed on their own, my feet were just telling me they were overworked and dead tired. Have been pain free for over 11 years now. People forget that our padding in the bottom of our feet as we age may thin out too. My feet were simply overworked and underpaid!!! So tell me again you bean counters up in Washington who have nice desk jobs why you think every American needs to wait until they’re 70 to retire??? What about the 68 year old construction worker who has been working out in the elements in all kinds of weather for years or the waitress who has been hauling trays and standing on her feet for 40 years years working nights holidays and weekends to pay the bills. Plantar fasciitis is caused by overworked feet plain and simple.

[@bluewaters11]

I talked to a retired nurse who said most of the people at her hospital had it.I have had it twice now and realized this also, I am in my early 50s and thought this too. I work on my feet all day 5 days a week on hard surfaces for the past 25 years now

[@theplantarfasciitisdoc]

Great point!

[@danarzechula3769]

Don't gete started on the spoiled overpaid government desk jockeys😂

[@Stinkwolff83]

Yesssss!! Can someone get this message to someone who can fix it!!!!??it hurts!!!!

[@consciousequus]

I hear ya there surga! I went from training horses 9- 12 hrs per day for 40 years... LOTS of " heel raises"( posting), LOTS of miles on the ground.. NEVER had foot issues- could wear / dance with stilettos, -even @ age 54-..... until my life abruptly changed to " working on da concrete "- same as you. ..& omg!- now @ 62, my J.O.B. is 49 hrs / week on concrete, my feet are totally DONE ! ... I was JUST thinking the same thing...Crippled for life, WITHOUT ' Quallification ' of " disability " benefits...

[@elainely6228]

This is exactly what I was looking for to completely heal plantar fasciitis, not just temporarily reducing the pain. From your video, I realized that I've been doing it all wrong for my plantar fasciitis that's why my feet/legs are weaker. I'll try your guide. Thanks so much.

[@rayharter401]

Should I stop all walking while trying to heal my plantar fasciitis, and should I continue wearing my orthotics while I’m trying to heal ?

[@theplantarfasciitisdoc]

Good question! If your pain intensity is a 1 or 2, you can continue to walk. If it is between a 3 and 4, you may want to cross train with yoga, cycling, swimming, or weight trainer. Over a 6, rest while you focus on the strengthening and mobility protocols in my guide. You should slowly begin to transition out of your orthotics, but not until your pain diminishes. Dr. Angela

[@abushelandapeck9672]

I’ve had mild to moderate plantar fasciitis for 3+ years now and it’s recently gotten worse since I started working out. Last night, I did the fascia release you showed in another video and some of the exercises you recommend, and I woke up with almost no heel pain! I also just walked two miles and my feet barely hurt. Thank you so so much for sharing all of this wonderful info!! I’m looking into getting a pair of altras soon as well 😊

[@theplantarfasciitisdoc]

That's fantastic! Thanks for sharing

[@omarfaruque98xy]

This helped me so much ma'am. I was dreading not being able to play soccer or run anymore after reading all those articles about feet cushioning and resting. But after watching your videos I realized if I just hammer through the pain for a little bit and regain my foot strength, I'll be back to normal. The results are amazing and I'm feeling better every day. Thank you Doctor!

[@theplantarfasciitisdoc]

Great! Be sure you get a pair of wide toe box running shoes. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list

[@DebbieSmith-s5u]

This woman is so informative and gives the best presentation of help and explanations of cause she gets a triple A on any comparative talks on plantar fasciitis !!!

[@theplantarfasciitisdoc]

THANK YOU!!!!

[@jeanmader2302]

I wondered why I couldn't grab anything with my toes anymore. I have Painter's and now it makes sense. Ironically, just before I was attacked with the pain again, .I began to wear toe spreaders around the house for an hour. My husband has a bunion, so I was helping him understand what caused it. I helped me as well.

[@theplantarfasciitisdoc]

Thank you. I'm so happy to see it is helping. Dr. Angela

[@rajjai]

After 7 months of heel pain and multiple appointments (Podiatry, shock-wave therapy, acupuncture, massage) and buying insoles; totalling hundreds of pounds, I'm feeling a lot of relief from these tips. This video in conjunction with another KZbinr have really helped me. Thank you! How much do I owe ya?

[@theplantarfasciitisdoc]

Ha! Thank you! I'm so happy to hear you are getting relief. Pay it forward by telling others about me 😊 Dr. Angela

[@DevanWickline]

Who else?

[@DevanWickline]

This is amazing! Thanks for doing these videos… I’ve been in Vivos for 9 years. I thought it would be more beneficial since I’m getting older to have some kind of padding under my feet and the treadmill and now I found myself with plantar fasciitis after wearing all birds with a big platform on the bottom. 🤦‍♀️

[@briahoffman2385]

If we are having this pain, how long should we wear these shoes when 1st getting them? I wore them all day and could put very little pressure on my foot the next morning!! Extreme heel pain. Should we build up wearing them or push through?

[@rodolphealmaguer8711]

Great video. I can't believe that I have just bought some new Birkenstock and Brooks running shoes. Never had that issue before. Thanks so much for those precious infos.

[@theplantarfasciitisdoc]

Thanks! Try a pair of Altras. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list

[@fnaust]

Great advice thanks. One question on something that I always see conflicting opinions! Should I stretch my toes upward or downwards first thing in the morning? I stretch upwards and that lessens the pain on the first steps out of bed, probably by triggering blood circulation.

[@theplantarfasciitisdoc]

Great question. I recommend both. Flexion (downward) of the toes helps to stretch shortened soft tissues from wearing shoes with toe spring (an upward angle). Toe extension helps mobility of the big toe and aids in our normal walking and running gaits. As you mentioned, getting movement and blood flow is critical for healing. I hope this helps. Dr. Angela

[@lordjesussavehealus.3505]

It's nice to see your smiling face in a world full of depression. God bless you 🙏🏻 .

[@theplantarfasciitisdoc]

Thank you!

[@marymac1972]

Hi Dr Angela! I have plantar fasciitis in my very flat left foot. I am 51 and have had problems over the years in the, knee, hip, ankle, meniscus and now the foot. I’ve never worn orthotics. Is your counsel the same for those without arches?

[@theplantarfasciitisdoc]

Great question! Yes, flat feet and even high arches are completely capable of functioning normally. I would recommend that you begin the strengthening and mobility protocols in my guide. This will strengthen your arch muscles. Begin to slowly transition out of your orthotics. Be sure that you have shifted to footwear that is widest at the Toe with no elevation of the heel. I recommend a pair of Altra. Let me know if you have other questions. Dr. Angela.

[@marymac1972]

@@theplantarfasciitisdoc Thank you sooo much!! I’ve already been doing the excercises over the last few days and I woke up at about a 2 on heel pain today!! I’ll follow through on the other recommendations. This is all so revelatory for me. I just assumed my only hope was orthotics or for God to miraculously give me arches. May The Lord richly bless you for your kindness! ♥️

[@marymac1972]

@@theplantarfasciitisdoc I’ve only over the last few years worn the store bought orthotics. I never bought the custom ones and it appears your recommendation would be to NOT start them?

[@katiepaterson1713]

You are an amazing. Thank you soooo much. Xx at last someone is understanding what I’ve been trying to explain to doctors etc. I’ve had this for six years xx

[@theplantarfasciitisdoc]

So glad! Dr. Angela www.drangelawalk.com/freeguide

[@BRuthable]

I have had plantar fasciitis since Sept. 1. I have been to physical therapy for 2 times and just found your channel and have ordered a pair of Flux shoes. It has been such a problem finding shoes. I am 77 years, walk on treadmill at home, but stopped when this pain started. I have lymphedema in left leg (PF leg) and need a house shoe for hard floors. Yesterday I just walked barefoot and it felt better than my Crocs. I am so glad to get all the resources you have here. I know how this started for me and I threw those shoes away. Since my foot was swollen, they were the only ones I could wear at the time and I wore them much too long and eventually my foot was not supported and I noticed my heel was going inward.

[@theplantarfasciitisdoc]

I love flux. Let me know how they feel to you. Dr. Angela

[@BRuthable]

@@theplantarfasciitisdoc Unfortunately, I have to return these shoes. I was focused on better shoes and forgot about the lymphedema swelling in the PF foot. Also, I thought these were lace up shoes but it is a style and not functional. There is a Good Feet store nearby so I will see what they have to offer.

[@shaphrangkharbuli7999]

Dr.i have problem only after playing football and morning work .what type of football shoes and running shoes i should wear,

[@trinaburnett-n8w]

⁠@@theplantarfasciitisdoc 6:50 6:53 6:55

[@myopietaz1260]

​@@trinaburnett-n8wsaved me of a lot of blah blah blah

[@angemac1519]

I’m so pleased I came across your videos. So much makes sense & your clear advice & instructions are so helpful. I have downloaded your free guide. Many thanks for sharing. ❤️

[@theplantarfasciitisdoc]

Wonderful!

[@DjEdoDjTiti]

Hmi have it for more then 10 years and it's getting worse no doctor told me what it is just try this cream try this pills

[@theplantarfasciitisdoc]

Give my protocols a go.. 10 years? Ugh. Let me know if you have questions. Dr. Angela www.drangelawalk.com/freeguide

[@kenblankenbuehler1049]

If your calves are tight stretch them with a wall stretch and cross your good foot over in front. Got rid of mine in four days doing multiple 30 second calf stretches that way.

[@theplantarfasciitisdoc]

Great suggestions. Dr. Angela

[@snazziejp]

I wish you could give a video on foot cramping

[@1785Kristy]

My PT was denied for various reasons. Im so glad I found your KZbin page. Now I have some good exercises to start and shoes to look into.

[@theplantarfasciitisdoc]

Hi, Kristy! Yes! Let me know if you have any questions along the way. Dr. Angela.

[@angelabiggins5105]

Good Dr❤ thank you.

[@danarzechula3769]

Denied because the insurance company CEO taking multimillion.dollae bonus

[@denisesarazin6753]

This is absolutely legit and an excellent video. 5 months ago, after suffering from hammertoes, an ingrown toenail on my right big toe, and an increasingly crooked right foot, plus extremely tight calves and pain in my legs extending up into my back, I got my first barefoot shoes (Lems Primal Zen) 5 months ago and haven’t looked back. I had been wearing Birkenstocks and Chacos in summer and Blundstones the rest of the wear, plus sneakers with orthotics and things kept getting worse so I knew they were the cause of my issues. I now wear exclusively barefoot footwear and my foot is nearly straight, my second toe is no longer curled into my big toe, my feet feel remarkably strong, and my body pain is significantly lower. My hammertoes are also nearly fully corrected. I’m quite certain that if I’d transitioned years ago I wouldn’t have needed knee replacements on both knees. I keep talking about this my family and kids because I’d love them to avoid the issues I’ve had to deal with. In addition to wearing barefoot footwear, I’ve worn only toe socks whenever I need socks. I used to wear and love Darn Tough socks but I realize now that they scrunched my toes tightly together. The whole footwear and sock industry needs to wake up and serve people better. For anyone interested in trying out barefoot, I wear the shoes mentioned above, plus Lems Chelsea boots, Lems Boulder Boot Grip, and now that it’s summer, Xero Z-Trail EV sandals. Íve also ordered some Luna Oso Flaco sandals for hiking.

[@theplantarfasciitisdoc]

Yes! I love Lems. Primal zen is my new fav pickleball shoe. Dr. A

[@ClaudiaVirginiaAlarconBenavide]

If I don't sleep with socks on, my feet are ice cold due to thyroid disorder.

[@theplantarfasciitisdoc]

I understand, Just make sure they are not restrictive. Dr. Angela

[@LisaDawson-pv3jd]

Me too!!! Thought I was the only one!!

[@joefogarty4698]

I must have the worst case possible with my right foot which has injured my right ankle. My left foot has severe problems but all you have said helps is the opposite of what all Practioners, therapists and now the 5th Podiatrist and my Anesthesiologist referred me back to my 3rd Podiatrist. They think I don't know anything or fabricate or exaggerate the Intractable pain and burning. You know what you are saying. Thank you.

[@user-fg8dq6tf2d]

❤❤❤❤I hope it’s going to work for me. Thank you so much.

[@theplantarfasciitisdoc]

Let me know if I can help you along the way. Dr. Angela

[@user-fg8dq6tf2d]

@@theplantarfasciitisdoc yes. Very painful in the morning. I tried so many exercises from you tube. And no luck. I am doing your exercises now . I hope for the best. about 25 years ago I had the same problem and I did Dr. Oz exercise . And it went away after 3 week. This time It’s not working for me. Maybe because I am older now. Thank you so much for your videos . I am hopeful that it’s going to work .

[@johnmaggiorino4493]

Worked at amazon for 4 years 10 hours on feet 4×week,+extra days of overtime,Specialists have prescribed orthotics ,given me stretches wich hurt my damaged fascia.....confused???

[@Hankthecat123]

Thank you so much! I learned that I wasn't do My exercises correctly. 1. due to the lack of knowledge & 2. A lot of built-up fascia.

[@theplantarfasciitisdoc]

I hope the video helped. Try my whole protocol. Dr. A www.drangelawalk.com/freeguide

[@christineamina8789]

Thank you for sharing your knowledge. It is very helpful. I was starting to worry. Put my faith in God and came across your channel. God bless you❤❤❤

[@theplantarfasciitisdoc]

You are so welcome!

[@gwendolynpatrick6539]

I couldn’t even walk. I thank GOD JESUS and THE HOLY GHOST. I can jump ❤

[@RoboKatz]

You are the best! Very informative. I'm suffering now with PF and im listening closely, doing exercises & hoping for best.

[@theplantarfasciitisdoc]

Thank you. Download my free guide to get started. Let me know if you have questions along the way. Dr. A

[@BrendaYoung-vy3jy]

I have had plantar fascitis about 18 years and I am ready to do something else. I had have had surgery yrs ago and that helped my arch but now have pain in the tops of my feet, some morton nuroma. And I can now longer able to work a job that requires standing or walking long periods. I have had too many steroid shots to mention. I've also had a very successful back fusion. However, at 57 I am not the person I dreamed of being. I'm going to try this method of building strength in my feet.

[@theplantarfasciitisdoc]

Great! Be sure you get wide toe box shoes (Altras). That is the first step for PF, neuromas, and any foot condition. Dr. A www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list

[@GregoryRowe-fj8bv]

Went to my podiatrist with pain in the arch of my foot and after x-rays showing no fracture or heel spur he immediately diagnosed plantar fasciitis. I told him again that the pain was in the arch not the heel to which he pressed his thumb on my heel and asked if it hurt? I said yes but it you press hard enough it will hurt anyway. He said to get Superfeet green orthotics, Hokas, and handed me a paper with the standard stretches. This combination made the pain worse. Fast forward 7 months later after multiple visits, 2 cortisone shots, dozens of different orthotics and 3-4 different shoes and pain remaining he said there was nothing more he could do for me!!!!!! A second podiatrist said it wasn’t PF as the MRI he ordered showed no inflammation and I should have seen some relief after 7 months of stretching but more likely fat pad atrophy or maybe tarsal tunnel. In looking for additional info I stumbled upon Dr. Walks channel and what she said made sense. The combination of using Altras, walking barefoot in the yard, dynamic stretching and strengthening of the calf and foot muscles, and scraping my foot pain has diminished significantly. Given my pain is in the arch of the foot it appears to align more with Posterior Tibialis Tendonitis Syndrome (PTTD) but the same concepts hold true for weakness in the arch and intrinsic foot muscles as a cause. I am also doing exercises for the PTTD as well. Thank you Dr Walk for your insights and do you have any experience or guidance for PTTD?

[@theplantarfasciitisdoc]

Hi, Gregory! Thank you so much for sharing your experience. I believe this is a common scenario. I'm so happy to hear you have made progress. Let me know how I can help you further. Dr. Angela

[@cyndimoring9389]

Has anyone here heard of Baxter’s Neurotis?

[@Jilly-kc2qb]

What is wrong with Birkenstocks? They have a wide toe base.

[@theplantarfasciitisdoc]

They have arch support. OK for occasional wear. Our feet become weak with arch supports. Make sense? Dr. A www.drangelawalk.com/post/dr-angela-s-approved-shoe-list

[@olguiq1013]

You are a GODDESS, Doctor. Thank you very much for taking the time to share your knowledge. Starting doing the exercises, and boy oh boy, yeah my toes lost their "minds" being able to spread and breathe. Really feels better. who knew PF was so painfully debilitating; yet, can be corrected. ❤

[@theplantarfasciitisdoc]

Thank you. Good for you. Let me know if you have questions as you work your way through my program. Dr. Angela www.drangelawalk.com/freeguide

[@shirleybermudez8741]

In addition to PF, I have arthritis on my feet. I’ve have purchased Brooks and New Balance and orthotics at my Dr’s recommendation. I find no relief from these tennis. Sketchers Arch provide me relief and comfort. My doctor was not happy. He said the Sketches have no stability and would not help. I am now more concerned about relief from the arthritis. Any suggestions?

[@theplantarfasciitisdoc]

Hi, Shirley! Unfortunately, all of those brands have narrow toe boxes and heel elevation. They are not helping your PF. I know this is confusing. Read more here. Free Guide: www.drangelawalk.com/freeguide Approved Shoe List: www.drangelawalk.com/post/dr-angela-s-approved-shoe-list

[@adrianaortiz9086]

Barefoot walking KILSSSSSS me, and left me with so much pain. not sure this is a myth, i guess everybody is different and what works for me might not work for another

[@theplantarfasciitisdoc]

Yes, if you have weak foot muscles, barefoot walking can be difficult. Focus on foot strength and ankle mobility with the protocols in my guide. Dr. Angela www.drangelawalk.com/freeguide

[@ruthwarner9199]

I often wear rubber £10 Croc type shoes from the garden centre as in door shoes . They allow my toes to spread and stay in place

[@gwendolynpatrick6539]

You are a GOD sent❤❤❤❤. I couldn’t even walk in the morning. Now I can jump

[@theplantarfasciitisdoc]

Thank you. Dr. Angela

[@laisa.]

Thank you! Would you recommend massage under the feet standing on a tennis ball? Use the Strasbourg-sock at night?

[@theplantarfasciitisdoc]

Massage is good. Use the sock temporarily. It is more effective to strengthen, not stretch with PF. Dr. Angela www.drangelawalk.com/freeguide

[@michsims123]

I just came across your videos, after 30 years of pain I hope to be able to reverse the damage done to my feet. Q: with toe spacers can you wear them over night please?

[@theplantarfasciitisdoc]

This is a great start. Even with chronic PF, you will see results. The best use of toe spacers is with walking and movement. You would want to start with only 10 minutes and set a goal to wear them for 2 hours. All night would be too much in the early phase. Dr. Angela www.drangelawalk.com/freeguide

[@trevorm3181]

I was certain to expect calf raises as one of your exercises. But nope. Is this another main stream tactic we should avoid? Every time I try them my fascia gets inflamed anyway.

[@theplantarfasciitisdoc]

Calf raises with a ball between your heels is one of the primary exercises in my program. Dr. Angela www.drangelawalk.com/freeguide

[@georgesoto5436]

Did this beautiful lady, with a lovely southern drawl just dissed my Birkenstocks? 😢I wear these most times and thought it provided me with enough width to have my toes nice and spread.

[@theplantarfasciitisdoc]

Ha! Well, birks are not as bad as many others, but there are better options. The toe box is wider than most, but the raised edge surrounding the toes on some models can be a bit limiting in terms of toe splay. In some cases, it can even unfavorably impact toe alignment. Also, the heel elevation and built-in arch support in many Birkenstock models are additional design features that can lead to a variety of foot problems. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list

[@dinetk3125]

What about having it combined with hallux limitus? I walk barefoot almost all the time, have for years.

[@theplantarfasciitisdoc]

Yes, you will see results with the protocols in my guide, however, there are not exercises for HL in my protocol. You would need to include those and get footwear with a wide toe box, zero drop, and a mild amount of toe spring to support your HL. Dr. A

[@wesleydavis4048]

How about a quality pair of flipflops or sandals? I live in a country where that is the norm. Locals don't seem to have any problems with foot pain

[@theplantarfasciitisdoc]

Good question. I recommend a short toe post and a back strap on sandals. Read more here. Dr. Angela Approved Shoe List: www.drangelawalk.com/post/dr-angela-s-approved-shoe-list

[@gowthamikode0402]

Hi, kindly clarify- it’s often said to provide arch support to the affected foot, won’t going barefoot make things worse? 😅 I’ve been dealing with PF for 3 years & im worried to go barefoot or get rid of my orthotics😭

[@theplantarfasciitisdoc]

You must slowly begin to walk barefoot. Only a few minutes a day. Dr. Angela www.drangelawalk.com/freeguide

[@navie36]

I will try this. My right foot has been in so much pain. I’m on my feet 40 hours a week at the warehouse. Started walking barefoot as soon as I get in the house. Will try the exercises! Thanks Dr Angela!🤗

[@theplantarfasciitisdoc]

You got this!

[@gerardanthony9834]

I'm very impressed. I walk a lot including not long ago, 120 km on Spain's Camino. No issues! Six months ago I developed severe top-of -arch pain. A podiatrist and MRI indicated tendon issues. I went into orthotics and while the initial issue abated, I now have painful faciitis. I actually considered the orthotics as the vector. I'm trying your exercises! Thanks, Doc!

[@LogansWanderlust]

Congratulations on the Camino. My husband and I are walking the Camino Portuguese next fall so I’m trying to get rid of this planter fasciitis before then!

[@theplantarfasciitisdoc]

Wow! Impressed with the Camino. Let me know if you have questions as you work your way through my program. Dr. Angela www.drangelawalk.com/freeguide

[@gerardanthony9834]

@@LogansWanderlust Ahhhh you will love it. Truly magical. By day-three you'll have your pace and know when to stop and massage the feet! Bring K Tape to put on at the first sign of a foot "hotspot!" You do not want a blister! Good luck!

[@cherylmorrone1576]

Your advice goes against everything I have seen. I’m confused?

[@theplantarfasciitisdoc]

I know. It is so confusing. Take a look at my program. It will make sense. My focus is on the underlying cause and not just symptom relief. Dr. Angela www.drangelawalk.com/freeguide

[@shahedahmed2537]

is plantar fascitis and heel spur equal problem? I am suffering heel spur pain from 2 years. please help me to solve this problem.

[@theplantarfasciitisdoc]

Hi! Most often it is the PF causing the pain and not the HS. Start by reading through my free guide. Get a pair of wide toe box shoes. (Altras). Dr. Angela www.drangelawalk.com/freeguide

[@Sparklfoot]

😅So when we do the exercises is it okay that your foot is hurting profoundly from the plantar fasciitis?

[@theplantarfasciitisdoc]

No, I would only perform a few repetitions of the exercises! Dr. Angela www.drangelawalk.com/freeguide

[@PictoWrit]

Thanks so much! Why don't we listen to an intuitive voice more often. Your video and the exercises you demonstrated make plenty of sense. Thank you.

[@theplantarfasciitisdoc]

Thank you!

[@shellianne5767]

The pain is so bd that wslking barefeet on hard surfaces is impossible.

[@theplantarfasciitisdoc]

Yes, I understand. You would need to start very slowly. Begin the strengthening and mobility protocols in my guide. As your feet get stronger, barefoot walking will be easier. Dr. Angela www.drangelawalk.com/freeguide

[@leolane1238]

Interesting. Is there science behind this? Am a I watching a chiropractor?

[@theplantarfasciitisdoc]

Yes and yes! My protocols are based on the latest research around PF. I am posting a new video this week with more studies. Stay tuned. Dr. Angela

[@ayudhvijaymude2385]

Yes it is very help full Doctor. Thank you from India.

[@theplantarfasciitisdoc]

Thank you! Dr. Angela

[@anlu3365]

Does being overweight has any weight on plantar fasciitis?

[@theplantarfasciitisdoc]

Possibly, but in most cases, it's wearing the wrong shoes that narrow at the toe and have heel elevation. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list

[@monicaverma4423]

Hi Dr, Is your book available in audio form? I am a person who learns by listening. I am so bad at reading. And I have so much pain in my feet. I almost cry every day.

[@theplantarfasciitisdoc]

I am working on that. About 1 month from completion. Stay tuned. Dr. Angela

[@kellymarie3254]

I bought Hokas for ankle stability and wide fitting for my flat feet as recommended online. But I’ve now got pain in my right foot and can’t put any pressure on my foot without a 7/10 pain, and dull aching when no pressure on it. I’ve noticed my calves are incredibly tight but I always struggle with some sort of foot and leg pain while walking. 😣 Apart from flat feet I do have Morton’s neuroma and occasional inner knee pain. I just don’t understand why I keep getting these injuries even when trying to be active and healthy!

[@theplantarfasciitisdoc]

Hokas have a narrow toe box and an elevated heel. Tapered toe boxes can contribute to neuromas, and heel elevation causes chronic calf tightness. Consider a pair of Altras. Dr. Angela

[@cherylcuthbertson5406]

Thank you very much again!

[@theplantarfasciitisdoc]

Of course. Let me know if you have questions. Dr. Angela www.drangelawalk.com/freeguide

[@hautechocolaate2337]

Imagine me watching this after seeing a podiatrist and buying Hokas & orthodics yesterday!! I want to cry right now...🥺 Im gonna try all your tips instead since Ive started walking barefoot while at home.

[@cpaewai]

🙈🙈🙈

[@theplantarfasciitisdoc]

Ugh... I hear this often. Doesn't focusing on the root cause just make sense though? Let me know if you have questions along the way. Dr. Angela www.drangelawalk.com/freeguide

[@hautechocolaate2337]

@@theplantarfasciitisdoc Thank you Dr. Angela! 😊

[@thiaco6203]

Take the Hokas back! I wore mine for 4hours and wound up with plantar fasciitis…took me months to get rid of it. Now I have tears in my plantar bundle as seen on my mri. Will be doing work on strengthening my right foot. Just had surgery on my left ankle due to extra bone…Thank You Doctor!

[@dinahyahuda7121]

what about those of us who overpronate and have pf?

[@theplantarfasciitisdoc]

Those who have flat feet or overpronate are great candidate for my program. My program focuses on strengthening your arch muscles and foot core. Dr. Angela www.drangelawalk.com/freeguide

[@brittweir8844]

Great advice ❤ I’m getting better and better every day 😊

[@theplantarfasciitisdoc]

🙌

[@bestofmylovewhoahwhoah3239]

So can wearing flip flops be beneficial? I noticed my pf began after a 21 hour flight when I was wearing my tight shoes without a break. On my return flight I wore flat flip flops and felt better. Also, I stretched my feet, legs and ankles during the flight.

[@theplantarfasciitisdoc]

It depends on the particular sandal. Make sure they have a short toe post and a backstrap. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list

[@bestofmylovewhoahwhoah3239]

@@theplantarfasciitisdoc Thank you. They were regular flip flops, no backstraps. I usually don't like the look of back straps on my shoes, but the health of my feet is forcing mr to change. I will up your suggestions and hopefully find something that helps. Thanks again. Limping around, is not nice. 🙏🏽

[@lalafranz9127]

Hi doc, benn suffering for plantar fasciitis almost 2 years. I’m working in a hospital and been on the floor for almost 13 hours. Any shoes that you would recommend me as a health care worker. This pain arw causing me to have anger issue. 😞

[@theplantarfasciitisdoc]

Ha! I totally understand. Chronic pain can create many symptoms including stress and frustration. I would consider a pair of Altras. The Torin, Paradigm, or Olympus has moderate cushioning for the prolonged hours on your feet. I will link my Approved Shoe List below for more options. Dr. Angela www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list

[@lalafranz9127]

@@theplantarfasciitisdoc how about slippers or sandals? Do you recommend crocs?

[@raeking8240]

What is the best shoe for walking (hard surfaces is all that is available) I am 70 and about 124 lbs, 5’2”, lots of foot pain started recently

[@Judith-pf3gs]

@@theplantarfasciitisdoc

[@marlenellewellyn9987]

Just found your channel. I’ve been having foot pain for quite a while now, and all the other channels I’ve watched never said anything about the wrong kind of footwear. A friend had suggested hoka to me, but after watching your video I’m not getting them. Going to look into the others you suggested and start the exercises. Thank you!

[@theplantarfasciitisdoc]

Let me know if you have other questions. I'm happy to help. Take a look at my free guide to get started. Dr. Angela www.drangelawalk.com/freeguide

[@sfowler1100]

I play tennis would you suggest wide size? Problem is tennis you need very expensive quality shoes and they all seem to have narrow toe box.

[@emilygarcia8133]

Would flat feet be considered plantar fasciitis? I've notice when i walk barefooted my knee pain grows (no acl)

[@theplantarfasciitisdoc]

No, flat feet is not PF. You can read more here. Dr. Angela www.drangelawalk.com/freeguide

[@emilygarcia8133]

@@theplantarfasciitisdoc Thank you!

[@nadiacarroll3161]

The top 3 reasons don't apply to me, yet I still have food pain Mostly barefoot, shoe box wide , no orthotic inserts, but I have super high arch...

[@spiceystonefemme]

I had EXTREME plantar fasciitis back in 2009. So bad in fact I couldn't walk in the morning. Had to crawl on all fours to go to the bathroom. First thing my chiropractor at the time said was orthotics. I am now transitioning out of them,walking around my apartment barefoot,stretching and strengthening my foot core

[@theplantarfasciitisdoc]

Good for you! You are on the right track! Dr. Angela

[@mrsmcg]

My podiatrist doesn't want me to walk around the house barefoot. I have custom orthotics that I wear as much as possible. When I walk inside the house I wear Chacos or Oofos.

[@alfromtx245]

I've been there too! It's awful. I found myself hopping on my good foot or using the bathroom vanities to keep from putting the bad foot on the floor. The podiatrist recommend orthotics and said that I should never walk around barefooted. Ultimately, I ignored their advice and worked towards walking barefooted as much as possible. It took some time to get used to it, but my feet have done so much better. Glad to hear that it's going well for you!

[@BeingReal1]

Wow! That is so helpful. I tried these exercises once only, and already I feel a major difference. I felt the warm sensation of blood rushing to my feet after that first round. Love it!

[@theplantarfasciitisdoc]

That's wonderful!

[@michsims123]

Yes after 30 years of pain, I found exercises to finally help 😢

[@JusBee1811]

Just found you on tiktok. Thank you my pain level is at a 1-2, so will implement your exercises straight away. One question: are the towel grabs still effective on carpet? I only have hard floors in the kitchen and bathroom

[@theplantarfasciitisdoc]

Great! Let me know if you have questions along the way. Yes, just be sure you are contracting the muscles of the bottom of the foot with each repetition. Dr. Angela

[@Hankthecat123]

Where have you been all my life? I had to learn this all by myself and it's taking me a lifetime! Thank you!

[@theplantarfasciitisdoc]

Ha! I'm here now! 🤣 Dr. Angela www.drangelawalk.com/freeguide

[@quicksilva155]

Thanks for the video. I've seen Doctors and notices that tell me it's largely hereditary. Would you agree? Also, should you do these foot core exercises while you are trying to recover from plantar fasciitis? Also, I've heard the towel spreading exercise is overrated. That there are other more important exercises?

[@theplantarfasciitisdoc]

The primary cause of plantar fasciitis is wearing ill-fitting footwear, so it's less likely hereditary. It is the same with bunions. Yes, begin the strengthening and mobility protocols in my guide ASAP. I believe the towel grabs are still relevant and activate our intrinsic foot muscles and also aid in stretching the top of the foot which is often shortened from toe spring in footwear. I have read the opposing opinions, however, it hasn't convinced me to change my protocol. I still see the benefit. Dr. Angela

[@Felis-Concolor]

I’m 26 and as of one week ago, these symptoms came. I started early by getting a Dr sholl’s insole, stopped wearing my dress shoes, and have been tip toeing around the house to take pressure off my heels. The pain isn’t horrible, i only feel uncomfortable pressure when I stand on my heels, it’s around a 3 or at most a 4. Did I catch this early enough where I can beat this without long term effects? I’m going to take all your advice including the exercises. Will I beat this?

[@theplantarfasciitisdoc]

Hi, Shane! Yes, this is the time to tackle this condition. Transition to footwear that is widest at the toe (Altras, Xero Shoes), begin the strengthening and mobility protocols in my guide. You've got this! Most people wait until they can barely walk. Being proactive is the best approach. Dr. Angela www.DrAngelaWalk.com/freeguide

[@PaulaLucas821]

Thank you I just got my Altras yesterday and was able to work pain free, no limping. Also when I went to bed and then got up, I wasn’t limping like had become typical. It’s been so long. Thank you for your help and advice. ❤

[@nyro1994]

This woman is brilliant!

[@theplantarfasciitisdoc]

Thank you!

[@HobbyQuilter]

Thank you❤❤

[@davidbrim8785]

Thank you for all of this valuable information. Are good quality flip flops ok to wear?

[@theplantarfasciitisdoc]

I would only wear flip-flops occasionally. They cause toe gripping which can cause muscle imbalance in your feet. A back strap is better. Dr. Angela www.drangelawalk.com/post/are-flip-flops-bad-for-your-feet

[@davidbrim8785]

Thank you@@theplantarfasciitisdoc

[@deadreckoningoutdoors]

Can we do these exercises while having a bad flare up of PF

[@theplantarfasciitisdoc]

You can start with just a few reps. The first step is to get a pair of wide toe box shoes. Dr. Angela www.drangelawalk.com/freeguide

[@deadreckoningoutdoors]

@@theplantarfasciitisdoc thanks I’ve ordered some flux and topo shoes. Thanks for your program

[@beastmode3370]

What if you have flat feet? Will those shoes still assist me? Walking barefoot on natral grounding like grass and dirt any different 6 concrete etc.

[@sinatra7407]

The three xrcises start @6.55

[@theplantarfasciitisdoc]

Thanks for this. I'm sure others appreciate it. Let me know how these work for you. Dr. Angela

[@charlottejones4231]

Thanks for tips. I am doing the 3 exercises. QUESTION don’t understand the benefit of not using arch support. Briefly explain? I purchased running shoes that allowed my toes to spread and then got arch supports. I had a pain free 5 mile run. The next day my feet felt great. Please briefly explain benefits of not using arch support. I have flat feet. Been running for more than 20 years and I am 65 years old. Over the past month is the first time having difficulty with my plantar fasciitis. Appreciate your response. Warm regards, Charlotte.

[@theplantarfasciitisdoc]

Great question. Orthotics can provide support and symptom relief in the early phase of PF, but long-term will weaken your arch/foot muscles. Our feet are inherently strong and do not need this type of support long-term. Using an external device like an orthotic to lift the arch renders the foot muscles dependent and deconditioned. More info in my free guide. Dr. Angela www.drangelawalk.com/freeguide

[@mouli1447]

Hi doctor, due to wrong footwear I'm suffering from PF for 3 months. I have started doing your exercises. My question is, should i stop walking? I'm 87 kg and i walk daily for atleast 30min and my feet hurts after my walk. So should i stop walking? Kindly reply

[@theplantarfasciitisdoc]

If your pain intensity is less than a 3 or 4, it is ok to walk. Be consistent with the exercises. Get a pair of Altras. Good luck. Dr. Angela www.drangelawalk.com/freeguide

[@liaquatmemon4628]

Really i appreciate. I feel heel pain last one year. Yes i do exercises but a little improvement. What u suggest more. In our country PAKISTAN SUCH INSTRUMENT R NOT AVAILABLE. PL GUIDE ME.

[@theplantarfasciitisdoc]

Get a pair of wide toe box shoes and begin the protocols in my free guide. Dr. Angela www.drangelawalk.com/freeguide

[@biosmoney]

Curious, I've been attempting to rid of plantar fasciitis for 5+ years. I have worn orthodics for 50+ years due to flat feet at birth. I'm reluctant to omit the orthodics. Do you have any additional thoughts for flat feet about how I may be able to reduce the foot pain in both feet? I'm not interested in surgery. Thank you.

[@theplantarfasciitisdoc]

Hi! I would transition to wide toe box, zero drop shoes and continue to wear your orthotics. Begin the strengthening protocols in my guide. As your feet get stronger, slowly begin to transition out of them. Dr. Angela Free Guide: www.drangelawalk.com/freeguide Approved Shoe List: www.drangelawalk.com/post/dr-angela-s-approved-shoe-list

[@Towngirl412]

I got plantar faciitis while wearing Xero shoes & have been wearing zero drop shoes for 5 years. Downloaded your guide and will try the exercises.

[@theplantarfasciitisdoc]

Thanks for sharing. Let me know if you have questions along the way. Dr. Angela

[@kerryhawthorn3098]

I am watching and listening closely. This information is so valuable Thank you. I am in Canada. Where can I get the appropriate shoes?

[@twinturbotony93]

​@@kerryhawthorn3098she has links in the description for the brands of shoes she mentioned.

[@ritansands]

Most stuff I read indicates this happens because of flat feet. I, however, have pretty high arches. I went for a jog and felt no pain. A couple hours later the pain started. I’m able to do all the exercises fairly well and walk barefoot happily for hours. But I’ve been hurting for months now 😢. Is my problem still foot weakness?

[@theplantarfasciitisdoc]

Arch height does not determine the presence of PF. It may be your shoes or inflexible calf muscles. Dr. Angela www.drangelawalk.com/freeguide

[@bjparker92]

My podiatrist recommended orthotics, Teva shoes or FirFlop shoes. I’ve been fighting PF for nearly a year. We’ve done shots and insoles, wraps and everything in between. My calves are constantly tight. Is there help for me? I’ve 73yo and I’m missing out on enjoying my family because of pain. Also, I feel off balance with all the insoles in my shoes!

[@theplantarfasciitisdoc]

Yes, all of those methods are ineffective for PF. Get a pair of Altras, begin the strengthening and mobility protocols (includes calf flexibility), slowly transition out of your orthotics. Dr. Angela www.drangelawalk.com/freeguide

[@sarislant5802]

What is your opinion about MBT (Masai Barefoot) shoes? I walk over 10 000 steps every day at work. I used to have MBT-sandals, but my employer demand safety shoes. The result is obvious, I developed plantar fasciitis to my left foot. My doctor recommended Hoka`s, so I had them and they are killing my toes (they are so flat on the tip of the shoe) I'd like to go back to MBT's...

[@theplantarfasciitisdoc]

I am not familiar with this shoe brand. I will link my Approved Shoe List below that offers the brands that meet the criteria for functional footwear. There are also a couple of options for safety shoes. I agree with you that the safety shoes led to your PF. Aslo, Hokas have a narrow toe box and elevated heel. These features contribute to PF pain. Dr. Angela www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list

[@rainyday13]

I can do the towel and toe spread but the short foot exercise has me baffled. I don't how to begin to "dome my foot." I don't think I have those muscles. LOL. All I can manage is rolling my feet outward or scrunching my toes. Am I supposed to be pushing down with my toes or what? I really don't get it.

[@theplantarfasciitisdoc]

This is a tough one for many people. Mainly bc our foot muscles are so weak. You can roll your ankles outward and cheat a bit until you can feel the doming or contraction of the arch. Keep practicing, Dr. Angela www.drangelawalk.com/freeguide

[@danieljones1001]

I have flat feet would you recommend wearing orthotics if yes do you have any recommendations? Or no orthotics and follow this program. I have purchased Altras but am still struggling with plantar fasciitis

[@theplantarfasciitisdoc]

If you have been wearing orthotics for a prolonged period, I would continue to wear them in you Altras. As you feet become stronger from the strengthening protocols in my guide, slowly transition out of them. Dr. Angela www.drangelawalk.com/freeguide

[@fasthask]

I've been dealing with PF in my left foot for over a year, been through so many shoe/insert combinations I've lost count, last year I had a neuroma removed from my right foot. I just ordered my 1st pair of Flux, which should be here soon. I deliver pkgs all day, so in and out of truck over a 100 times a day with heavy boxes up and down stairs . Fingers are crossed these Flux offer some relief

[@theplantarfasciitisdoc]

Love flux footwear. You will love them. Dr. A

[@lunabeta3516]

I've been wearing flip flop for yrs. Years !, because I have corns,these are the only shoes I can wear . I do wear a pair of cheap plain ole b lk boots ea morning to take care my chickens. Don't have em on more than 30 min. Why do I ja e this foot pain and swelling? I go barefoot in the house or wear socks. This is unbelievable. Never experienced this before.

[@theplantarfasciitisdoc]

Right.. it is so painful. There are several primary causes of PF. Calf tightness, ankle joint immobility. You might take a look at my free guide and see if those fit fot you. Dr. Angela www.drangelawalk.com/freeguide

[@asiaminus9126]

I have very bad plantar fasciitis, i can see the tendons swelling. I went roller skating and my feet swelled so much on the outside, that I needed helping walking back. Im a nurse and I noticed that stretching my calf’s help a lot, but the pins and needles feeling is so bad I feel like my tendons are about to rupture. Do you think the daily exercises will help?

[@theplantarfasciitisdoc]

Yes, just be sure you have PF. There are sign and symptoms in my guide. If you do have PF, then, yes, these exercises will help. Also, for my nurse patients, I recommend a pair of Altras. Dr. Angela www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list

[@suecharnock9369]

I have been plagued by this for about three months. Just six months after a total hip replacement, it seems to have come on due to my changing gait. Thank you for this - I am going to try the exercises, becuase sure as heck nothing else is working!!

[@theplantarfasciitisdoc]

Yes, that is common. Good insight. Give my program a go. Let me know if you have questions along the way. Dr. Angela Free Guide: www.drangelawalk.com/freeguide

[@bebopkirby]

Have not a clue if what she is preaching is legit, but l do know just about all the traditional methods have never worked for me, so what do I have to lose by trying these things. Watched the first exercise twice, bring the ball of your foot toward your heel?, sorry that sounds like move your one ear closer to the other, l don’t get it.

[@theplantarfasciitisdoc]

Ha! I hear this a lot. There is so much conflicting info out there. Contract the arch of your foot. Shorten the arch. Dr. A www.drangelawalk.com/freeguide

[@bernardinetimmins1320]

Hello Doctor i am doing the 3 exercises you suggest and am wearing Xero shoes but am also going to buy the Altras you suggested as i think i transitioned to quickly from cushioned shoes like asics and new balance. I need to know how also to deal with a plantar fibroma, it is very small i cannot see it but when i started having pain i was sent for an ultrasound and besides the thickening of the fascia which i assume is the plantar fasciitis they also found a small fibroma where it was tender in my foot. Should i still just follow your 3 exercises for foot strength or do you suggest something more. Also i soak my feet in hot water every night with a little castor oil, i thought that might be better for blood flow rather than the frozen water bottle that everyone suggests. I will look forward to hearing back from you as this is really effecting me and i don't quite know if the pain is from the fibroma or the fasciitis. Thank you Kind regards Bernardine

[@theplantarfasciitisdoc]

Great questions. The pain is typically from the PF and not the fibroma. You would need to confirm with your doc, though. I have a full protocol/free guide. You can start there. So happy to see you are wearing Altras. Wear those until your feet get stronger from the exercises in my guide, then consider the barefoot shoes. The warm soaks are great. Dr. Angela www.drangelawalk.com/freeguide

[@jasonaquino8232]

I only got this terrible problem because I didn't buy new shoes. I like to walk a lot. And my old shoes got so bad I was walking on plastic. I even hade the money to get new shoes, not sure what I was thinking. Now I have this terminal problem. I can barely walk. I am a dumb ass.

[@theplantarfasciitisdoc]

Ha! You can fix this. I would recommend a pair of Altras. Wide toe box, no heel elevation, and moderate cushioning for your walking. Begin the strengthening and mobility protocols in my free guide. Let me know if you have questions along the way. I'm happy to help. Dr. Angela www.drangelawalk.com/freeguide

[@danpatterson7701]

Thanks for these videos. No matter what I do I cannot dome. I have extremely flat feet and can only scrunch up my toes, which doesn't create a dom. Any suggestions?

[@theplantarfasciitisdoc]

Focus on the towel grabs, toe spreading, and barefoot walking. Those are the best alternatives for strengthening your feet. Dr. Angela www.drangelawalk.com/freeguide

[@LynnAdan-mq8wz]

Its my calf and hip sore too can you help? X

[@normanmorgan1596]

The best solution I finally found is shock wave therapy six session cured my plantar fasciitis when three months of typical KZbin recommended exercises and foot inserts failed

[@theplantarfasciitisdoc]

I am an advocate of SWT. So happy you resolved this painful condition. Dr. Angela

[@sitori663]

Like others have posted it is incredibly ignorant that humans designed shoes with narrow toe boxes. 🤦

[@theplantarfasciitisdoc]

Exactly!!!!

[@liseohplease]

I go to physio and they are telling me to stop barefoot walking, think about orthotics and get shoes with support. I also have heel spurs

[@theplantarfasciitisdoc]

These recommendations may help short-term, but to correct PF you must strengthen your feet. Even with heel spurs. Dr. Angela www.drangelawalk.com/freeguide

[@arobinson22833]

Hi Dr. Angela what are you thoughts about sleeping with socks on as it relates to plantar fasciitis. Thanks

[@theplantarfasciitisdoc]

Just make sure they are not restrictive in the toe. Socks can compress your toes too.

[@GrimeGobblers]

Just found this video. I have planter f and a heal spur. I have tried many shoes along with hucas. Most of my pain is left foot, to the side of heal. It used to be bottom on heal. Tired of the pain. I can roll a ball over it, hurts for the 1st few times, then get better. But doesnt last. And i was told by doc i have some arthritis in food. I try what im told and i too believe the cushon inserts might temp feel better but not really helping. Thoughts?

[@theplantarfasciitisdoc]

Could be posterior tibial tendon disorder as well as PF. It is common for them to occur together. Take a look at my free guide. I address both. Dr. Angela www.drangelawalk.com/freeguide

[@beckibarrington1121]

I've had this 3 almost and like you said, I have done all the tricks of the trade.. stretching. Ice water bottles rolled under my foot night splints, towel stetches ,wall stretches,over the counter orthodics ,custom orthotics, cortisone shots my heels.. was told to always wear shoes around the house.. Nothing has worked.I have extremely high arches,and xrays show bone spurs..But I wanted to ask you because just this past Monday. I went and had The shock wave therapy on my feet. I had my first treatment of three in the coming weeks.. I'm just wondering if this actually does help the blood flow and help the circulation to possibly Start the healing process.. I've tried everything else. Just wondering what you're thoughts are on this procedure..thank you for your informative video.

[@theplantarfasciitisdoc]

I am an advocate of SWT, however, nothing replaces strengtheinng and mobibilizing your feet and calf muscle group. Try my protocols. Get a pair of Altras. Let me know if you have questions along the way. Dr. Angela www.drangelawalk.com/freeguide