Fix Plantar Fasciitis - Instant Pain Relief

[@ThePrehabGuys]

Comment below your thoughts on this video!

[@mpasaa]

great simple tips and since having PF issues recently I have learned a great deal about this part of the feet and calf areas....amazing. Will try those early morning tips for stretching prior to exiting bed.

[@fainahbangira985]

Thank you so much you have helped me

[@renosevangelakis]

What if you have to ''rebuild'' yourself/your body from scratch? As i call it, the definition of ''Body architecture'' Based on wheelchair at the beginning, many walking exercises, muscles' strengthening equipment, too many rehabilitation hours per day. Believe in yourself, be active and go on After 10 years of my car accident, I enjoy my "new" self, I appreciate the moment and of course I loved fitness, gym, physiotherapy & calisthenics. Especially how you can control your body. As an architect, I am trying to "build" myself again. Healthier & stronger life. kzbin.info/www/bejne/eHOaooauopmbqJI&ab_channel=RenosEvangelakis

[@renosevangelakis]

i need to talk to someone please :)

[@jtennisgal3329]

Great video thank you!

[@angelinaola1267]

I’m a chef at a casino and I walk on very hard brick tile all day and have been suffering every day with PF. I did your exercises and had immediate relief and I’m no longer limping. THANK YOU SO MUCH

[@jnova3328]

I'm sorry you are suffering from PF which is made worse by walking and standing on brick tile. I'm glad to hear that this website has helped you, even though I am in physical therapy I will watch all of this channel's videos and incorporate things that he is teaching us that I know will help me. I wish you all the best to have your PF get better. I too have PF. I'm in physical therapy, and receiving the following treatments (which do help my pain and endurance to be able to walk and stand for longer periods): electric muscle stim, ultrasound, laser, and massage of the PF area/entire foot and my leg and doing stretching and strengthening exercises. They also ice my foot before and after treatment. I ice at home for 10-15 minutes ice on the bottom of my foot and around my swollen ankle and then ice off for at least an hour but usually more. I've been told to not ice the areas for longer than 10-15 minutes. I also sit in a chair and roll a frozen water bottle across my foot. My MD told me for now to get Gel Heel Cushions and make sure I wear one in each shoe and never wear just one Gel Heel Cushion on the foot with PF always wear one in each sneaker. At the pharmacy, I bought their brand of Gel Heel Cushions and it has made a remarkable difference in supporting the PF heel allowing me to walk for longer periods and taking some of the edge off of the pain. I also have completely fallen arches which is affecting my PF. Eventually, I may have to wear orthotics and if I do I will first try the ones that my physical therapy office has. If I need orthotics made I will decide between 100% custom-made (they make a cast of your foot) or the type many podiatrists make for patients which are made using a computer to outline your foot. Both types have pros and cons and orthotics themselves also have pros and cons as to helping the patient or making the problem worse. Also if orthotics become too worn out that can hurt the foot.

[@nicdunn9834]

What about intense heel pain while standing and walking

[@sinigang-ui2qh]

Thank you for this. I did the towel under the big toe long term treatment for 4 days, 20 repetitions each. It got rid of the pain and I'm no longer limping. I was scared that it might had been something serious. Thankfully, your simple exercise helped my foot!

[@anuvaid6457]

When doing the one next to wall, felt so much pain in my heel. I hope it gets better

[@maxi-me]

Oh goodness gracious, that first one gave _IMMEDIATE_ relief. Been in construction industry 30 years, 8-12 miles a day in steel toes; never a problem. Out of nowhere I'm having this issue. THANK YOU!!!!

[@Cleanwhitebeige95]

Same I was crying that at work from pain 😢😢😢

[@Asherroc]

Welder here Friday on the shop floor killed my feet out of no where been doing shop work 12 years never had it till now.

[@maxi-me]

@jakeasher777 can't believe that was 7 months ago..... After much research I figured out it was the position my foot was in on the 1 hour drive to and from work. I had my left foot flat on the floor (leg tilted slightly back) which meant the plantar facia was in a relaxed position. When I'd get out of the truck and was walking, suddenly it had undue tension. That caused stretch inflammation. Edit: I had recently been assigned a different fleet vehicle. Now I am conscious of my foot during commute. I hold it upright (toes slightly toward shin) against to floorboard under the emergency break pedal. It was uncomfortable at first but now is natural inclination. No more problems. Pay attention to your daily routine, how you're holding the affected foot in different situations and any recent changes. Always make sure it's not over tilted downward from the shin for extended periods of time. May just be an unmindful positioning habit you've developed.

[@JMarie-th8xe]

Same, mine just showed up out of nowhere recently. I pray that this works for us all!

[@justinbrew483]

Me too

[@PetraHanner]

After only a few days of doing the on wall calf stretch, my plantar fasciitis is 90% better. Can't thank you enough 💛

[@ThePrehabGuys]

We love to hear it! Thanks for sharing!

[@littlelambccece]

How many times a day did u do it?

[@Carolmaizy]

It works for me, too.

[@Carolmaizy]

@@littlelambccece I do it for 30 seconds, about 4 times a day.

[@renbangbprd7236]

@@Carolmaizy So up for 30 seconds and then down for 30 seconds? May I know how long the interval between those 4 times? Thanks

[@Cwatty]

My plantar fasciitis flared up about 2 months ago and I have been hobbling out of bed ever since. Compression sleeves, heel cups, massage balls, shoe inserts, etc. all gave temporary relief but it would flare back up again the same day. I had just ordered a night splint when I found this video. Today, the second day I tried the stretches, I got out of bed and walked without pain for the first time in months. This video is the cure, and I am so grateful!! Thank you, Doc!🙏🏾

[@texastea5686]

, I had it a few years ago when I was walking a LOT and doing step aerobics. I started working out again and it's flaring up, I'm literally watching this video in bed this evening wearing a night splint! I'm 1 minute into the video..... let's see what info I can gather. Thanks for your comment!

[@garypulliam3740]

I suffered from Plantar Fasciitis for about two and a half years. Nothing worked to end the pain. An old runner told me to go up one shoe size. I did. It worked. Never had a problem since.

[@BraveNewWorld76]

@@texastea5686 get the compression night sock that pulls your big toe back. I did and my plantar fasciitis went away in less than a week. It’s good idea to keep using it tho after the pain goes away so it doesn’t flare up again. I fall asleep with it on pretty much every night and then take it off a couple hours later.

[@texastea5686]

@@BraveNewWorld76 will try that too!!

[@BraveNewWorld76]

@@texastea5686 it’s the only thing that worked for me.

[@hidden1319]

Bro just a well put together video this is what the internet is for thank you

[@ralphm5192]

One thing I never see mentioned in all of these quick-fix Plantar Fasciitis videos, is the need for the body to be adequately hydrated. Lack of hydration can have an negative effect on the Plantar Fascia ligament. By drinking enough water and staying hydrated you can help reduce the severity of the pain.

[@ThePrehabGuys]

Hydration certainly plays a role in overall health! We can't argue that!

[@luthando13]

Ok

[@HypotheticalX]

You got cancer? Lol drink water, stay hydrated. Cancer gone. :)

[@garypulliam3740]

I suffered from Plantar Fasciitis for about two and a half years. Nothing worked to end the pain. An old runner told me to go up one shoe size. I did. It worked. Never had a problem since.

[@cyrilstheone]

@@garypulliam3740 I'm really miffed. I need to exercise to get fit etc. But everytime I start something comes a long to stop me in my tracks ie this. Never felt pain like this. Well so bad trying to hop to easy the pain hurts. Everything bloody hurts 😁 never felt pain like it. Think it came on walking my dog. I'd never have thought walking a dog could do this.

[@kris517]

This really helped a lot. People told me it would take months to heal but between constat icing and these exercises i was better in less than a month

[@joshb6470]

did you continue with these exercises or just until it felt better?

[@garrett3726]

Glad that you clarified it’s not inflammation. I was just taking a continuing ed course from Graston where they said plantar faciosis is a more appropriate term

[@ThePrehabGuys]

You're very welcome!

[@SethReganMankindTracer]

Standing up at a mic for 2-3 hours, shifting weight to push buttons on the floor with my feet, walking on the stages, etc. it's caused me to have serious PF. These exercises and others like them have been really helpful. Thanks to Dr, Lau and other specialists for all their help developing the RIGHT exercises.

[@ThePrehabGuys]

Appreciate the kind words!

[@benbardens8053]

You Sir, are a Saint. My PF had gotten so bad that I was in constant discomfort, even was having trouble sleeping because of it. The advice you give in this video has been an absolute game changer, and in under a week of doing these stretching routines I am "back on my feet". I am amazed. Thank you Dr. Lau!

[@karanespanol011]

Did the pain come back?

[@benbardens8053]

@@karanespanol011 Amazingly, no it hasn't. Only the most minimal foot pain when standing for hours at a time, but nothing compared to what I was experiencing before. In addition to implementing regular stretching as shown in this video, I also changed out the insoles of my shoes with ones that have higher arch support for PF (founds some on Amazon) and I think that has helped to keep it from coming back too.

[@karanespanol011]

@@benbardens8053 thanks for the comment! Gives hope, going to stick with stretching and using insoles

[@KennethMcguire-m4d]

I can't thank you enough, first time in two months I am walking without limping. Amazing relief !!!!!

[@mousehead5]

Thank you so much for these exercises! I never post comments but I come back on here to say thank you. I went roller skating for the first time and I got terrible pain in my heel to the point where I could barely stand or walk. After doing all of your exercises 2x/day for a week and a half (along with elevating my foot and icing it 2x/day), my heel pain went away! I went on a long walk today without any pain!! Thank you so much!!!

[@ThePrehabGuys]

Amazing that you are feeling better! Keep after it! And be sure to subscribe, good stuff dropping soon!

[@anintrovert555]

Can you guide me ? I am feeling sharp pain in heels the heels are burning . Feels like someone is stabbing with knife . I cant place ice on heels for a second. They say place it for 20 minutes. Should i rub the ice cubes on heels? Did you do the same or what? And i am a slim boy who wont be able to do exercise alone i wont understand them and i dont have any male around me no friends no brother etc what to do i am so upset.

[@chiowenglim6303]

I have Plantar Fasciitis for almost 6 months, did your 'on wall calf stretch' shown at 2.30 mins for a couple of times and is 80% better the next day ! I am so thankful and grateful !!! Thank you so much !!

[@ThePrehabGuys]

So glad you are feeling better! Keep after it!

[@PaulPaid]

That last exercise was the money shot. Felt it directly on the bottom of my heel where the pain is. I'll start doing this exercise regularly and see how it goes. Thank You. Update: The excercise did help but about 50% of the pain was still there and would get progressively worst if i stopped doing that stretch. I decided to try it another way. Roll up a sock and place it on the edge of a phonebook or anything sturdy enough to hold your weight without tipping over. Be sure the ball of your feet ( the area just after your toes) is firmly on the phonebook with the rolled up sock under your toes. Do the stretch in reverse where your heel is below your toes and the height of the phone book. Bingo, you should feel the muscle stretch directly on the bottom of your heel. Hold the stretch for about 20 seconds. If necessary, place your hands on a table top to help support your weight and I found leaning forward a bit helps. After I started doing it this way the pain is almost completely gone after a couple of days...😁🥳. I believe it is because I am now stretching through a full range of motion. Also do the original stretch where your heel is above your toes. I found that for the original stretch I didn't have to raise my heel much to feel the stretch most effectively, just to where my heel was about an inch above the ball of my feet. It's also important to roll horizontally on the ball of your foot as you stretch. Hope this helps. Try at your own risk or with the supervision of a fitness trainer. Good luck. 2nd Update: The pain would come back after a couple days even with continued stretching. I completely stopped the stretching and decided to try some shoe inserts that would give me arch support. I used the Walk Hero brand. Combining this with massages (VERY important) finally did the trick. After only 2 weeks it's almost completely gone with no relapse of the pain. Even getting out of bed in the morning I sometimes don't feel any pain at all. This is a world away from the crushing pain I used to feel. One funny trick I discovered for massaging is to Firmly roll the bottom of my heel against my inside ankle bone on the opposite foot in a circular motion. Be sure to maintain the initial point of contact as you do the circles. You can also try rolling it against something positioned firmly like the corner edge of a counter or coffee table. This allowed me to do a much deeper and aggressive massage than I was able to with just my hands. Cheers to finally being free of this annoying, debilitating pain.👍 Last update. It's been about 7 months since my last update and I am happy to say the pain is 95 percent gone. That may seem like a tediously long healing process but remember you're walking on the injury every day. The single most important factor IMHO was the arch support inserts. That reduced most of the pain to 50 percent permanently after about a week. At thus point I don't even do the massages or wear the inserts any more, with no relapse. Stick with it and best wishes.😊👍🏾

[@l.swethaswetha6249]

Will Come back to this comment. Thanks

[@JMarie-th8xe]

Thank you so much for all the advice and updates.

[@PaulPaid]

@@JMarie-th8xe You're quite welcome. I just added a last update.

[@marissagamble8238]

Thank you so much for the updates!

[@PaulPaid]

@@marissagamble8238 Happy to be of help. Thank you.

[@algarvia]

I've never experienced this kind of pain from plantar fasciitis. Went to physio and they gave me exercises that were doing absolutely nothing. I had to stop using my treadmill and the weight was piling on. After 60, it's really hard to lose extra weight and for me, a treadmill was the key. I found this channel, followed his instructions and it's my 2nd day with zero pain. The wall exercise is gold and find myself doing it even without thinking. The stretching of the foot in the morning is nothing short of brilliant and this one, too, I find myself doing even without thinking. After only two days, I'm pain free and back to running on my treadmill. Thank you.

[@ThePrehabGuys]

This is amazing to hear and we are so glad you are doing better! Keep after these exercises! We are rooting for you!

[@MissHavelange]

OMG! I followed your instructions. The relief I felt after ! THANK YOU!!!!!!!

[@EnvisionWallSolutions]

I did your exercises and had immediate relief and I’m no longer limping.

[@mickster121]

Mate, you’re a life saver! The wall exercise is a game changer! I am in constant pain all day everyday, and I’ve just tried a few of your stretches and the instant relief is amazing.

[@ThePrehabGuys]

So happy to hear that and glad you are getting after this discomfort you are having! Be sure to subscribe, good stuff dropping soon!

[@michaelwardle2913]

Vivobarefoot shoes, if you haven’t already 👍

[@giftedsprinkles9492]

Hi is this the name of the pain I feel from my heel spurs ? Will it help to fix that pain too? Thx

[@garypulliam3740]

I suffered from Plantar Fasciitis for about two and a half years. Nothing worked to end the pain. An old runner told me to go up one shoe size. I did. It worked. Never had a problem since.

[@cida3149]

​@@garypulliam3740 O que é subir "um tamanho de sapato" , seria usar "um número a mais"?

[@lilianamendiburu442]

Did the stretches and the pain just disappeared, thanks for sharing your knowledge 😊

[@ratnaprabhapuskar8822]

You are a blessing. Saw your video very first time today. I was having immense pain and not able to walk. Done one repetition of what you told and it has started working like magic. Pain is reduced. I will keep doing these. Thank you Doc!!

[@adnanahmed316]

How is it now?

[@itsacrazyworld87]

I came here after I began to have metatarsal pain. I went to the Good Feet Store and spent an exorbitant amount of money on HARD inserts. 2 days after using them exactly as directed; my plantar fasciitis came for the very first time in my life!!! I'd never had heel problems until then. I ended up going to the ER at 1 am with excruciating pain and unable to walk on my right foot. Now I've been going to a real podiatrist who fitted me with soft inserts and gave me these very same exercises. I'm glad you made a video. The paper he gave me didn't explain it (or I just couldn't follow it without video!). Anyway, thank you so much for making this video!

[@ThePrehabGuys]

Thank you for the kind words, Diane and happy you found us! Keep up with the exercises! Consistency is key! We are rooting for you!

[@hemrajjeewon9546]

Hello Michael, this is helping a lot. Had been suffering since almost 1 month, followed your guides and I'm pretty much better after doing them for only 2 weeks. Thanks so much 😎😎😎😎

[@hemrajjeewon9546]

and yes, already subscribed!

[@aboodnmas]

What about now?

[@tarawalsh7045]

The money stretch! Bravo! My daughter's old doctor told her she had an extra bone growing in her foot, hence the crippling pain. Thanks for this intelligent info.

[@MaryM554]

I am training for my first 90km Ultra Trail in Mont Blanc and I have excruciating PF. I also work with dogs and can walk up to 25km each day. I literally just did the exercises and the pain immediately stopped after one try. I will be doing these every single morning. Thank you so much..

[@Kelly_Ben]

Good luck in your race!

[@kite4804]

Are you sure you want to be training for the 90km ultra trail with PF...? Make sure you don't completely fuck up your foot

[@Jimmy-Legs]

Funny that everybody has the instant fix for this.

[@arthurpewtey]

@@Jimmy-Legs Funny ha ha or funny peculiar?

[@nativechique7589]

We're u able to do your run?

[@andrewmaher3084]

I did the first stretch as i was watching this video and the pain was gone instantly. Thank you so much

[@ShannenNight]

Thank you for this video. The pain is absolutely unbearable at work towards the end of my 8/12 hour shifts. I will try these and pray they work

[@ThePrehabGuys]

Rooting for you! Definitely check this program out for me! theprehabguys.com/foot-ankle-prehab-program/

[@Thomas-c4h]

Thank you so much for this - after months of agony and pain getting worse, whilst following advice to just rest, after a few days of these stretches there is noticeable improvement.

[@gulfbaby230]

I was just diagnosed with a tear in my Achilles’ tendon, heel spurs and plantar fasciitis!!! And it HURTS!!! So, so painful!!!!Thank you for showing these stretches. I’m going to try them!!!!

[@ThePrehabGuys]

Rooting for you! This may be a good option for you if interested! theprehabguys.com/foot-ankle-prehab-program/

[@gulfbaby230]

@@ThePrehabGuys Oh wow!! Thank you! I inherited some REALLY disgusting feet and foot/ankle issues. The foot just diagnosed with plantar fasciitis WAS my good foot. MY other foot needs MAJOR surgery due to a bunion and three hammer toes. Trying to put that surgery off until the plantar fasciitis heals. The pain of heel spurs and plantar fasciitis is indescribable!! It’s really affecting my performance at work. Does it actually ever heal????

[@CommonScents85]

Holy cow those first two exercises made a huge difference. I have been suffering from this for years now and in the mornings when I wake up, I can barely walk on my feet.!!! Huge help thank you!!!

[@gracet5073]

Thanks for this video! I’ve been getting more active lately, exercising a lot more than I used to, and I started noticing some fascia pain in one of my feet. I’m hopeful that these exercises will help.

[@adrianabarbulescu9270]

Ridiculous advice , poses that may lead to terrible injuries ...you don't need to climb on stools with rolled towels undre your toes unless you intend to fall and fracture at least one bone in your body !

[@tamraboyd1624]

Just started getting heel pain 3 or 4 days ago. Googled heel pain and came across this and another video. Started doing the exercises and feeling great relief already! Thanks for this video cant really afford to go to doctors so it is very helpful.

[@ThePrehabGuys]

so glad to hear the videos were helpful! Stay consistent and keep that pain away!

[@1wetpaint]

I have been dealing with this for 2 weeks. I received immediate relief doing these stretches. Thanks!

[@ThePrehabGuys]

So glad to hear it!

[@He_Who_Shapes]

This stuff is really helpful. Since my doctor recommended your video to watch, I started doing the exercises and the whole thing got better after three months of aching.

[@ThePrehabGuys]

Love to hear it! Please tell your doctor thanks for sharing!

[@leelee2632]

This was really helpful. The foot doctor didn’t explain like this. Thank you!

[@ambersmith5931]

Finally, some real helpful information!! My feet have been in bad shape after my second pregnancy and no amount of deep massage has made any sort of difference. The spot above my heel is like a stabbing burning constantly, and the fascia is so crunchy it's maddening. These stretches felt amazing when I did them with this video, im desperate, thank you!!

[@redlikewineagain697]

This gave immediate relief! I can't thank you enough! ♥

[@OgrePrime430]

I’ve tried all of them. The stretching right when you wake up, bend the toes up, feels amazing

[@ThePrehabGuys]

check out this video as well! kzbin.info/www/bejne/iKa7nqxtlMmFjZI

[@danid1726]

That wall exercise!! I was diagnosed with PsA and pretty quick after that i developed plantar fasc - I have been looking for help with this for the last 8 months and all I had to do was find you on KZbin! I love that these are quick and simple stretches that I can definitely manage to do.

[@klivityloja3067]

MANGANESE

[@fandetupaco]

​@@klivityloja3067what about manganese?

[@AC_2.4-10]

I’ve watched several videos, and this by far has been the best one. Thank you so much! Excited to share it with my husband who is the one suffering.

[@ThePrehabGuys]

Appreciate the love! Hope your husband starts feeling better!

[@cafedelmario]

Guys i had this pain for like a year, it was so bad felt like knives every morning and all through the day, i couldnt understand why i was getting it so i changed my sneakers to very soft ones, i purchased the new NB 1080 v12 and also the nike invincibles to see if there was a difference and both shoes were amazing to walk in, and the 99% of the pain disappeared like overnight!!! It must have been the old sneakers i had. Theres still a tiny bit of pain for a few seconds if im sitting for to long but it disappears after 2 seconds after i stand up. So happy now, if your getting these pains try changing your shoes to really soft sole shoes. I think NB 1080v12, nike invincibles and also the hokka might do the trick for you.

[@sortalgaming9522]

If it happens in just one foot than its not the shoes..yes shoes can comfort u..but it doesn't fix anything

[@llolandaojeda3431]

Excelente video,sin hablar demasiado fue a los ejercicios es el mejor de miles de video que e visto sobre fascitis gracias gracias así deberían ser los vídeos directo a ayudar no mucho bla blaa por qué aburre mucho , gracias muy buen video ❤️👏👏👏

[@sheikelapersaud2517]

Thank you sòoooo much. I have the pain for two years.

[@ChrisSaunders]

whoa - I didn't actually feel that first stretch but after working it, pain dropped from a 9 to a 3. thank you!

[@ThePrehabGuys]

We love that stretch! Glad you are feeling better!

[@camillabufford2407]

I've use the frozen bottle, it hurt me all the time especially after working for 8 hours on my feet. But I need a complete fix so I'm going to try it with the towel. Thank you so much for sharing

[@steffdi4051]

Try the standing touch toe exercise.

[@AustinandBuddy]

Me too everytime I try the bottle my foot feels super tender the next day like way worse

[@VimalVincentcheffe]

Omg that was so real.. I just did the exercise and totally free from pain

[@ThePrehabGuys]

Vimal we love to hear it!

[@Kelly_Ben]

Love how clear, professional, yet humorous you are! Subscribed.

[@errol-ih4jy]

nice one, well explained, now all i need to do is get rid of the pain.

[@joyfulstand7398]

Oh my goodness, when you pulled your big toe back and showed us your beautiful big plantar muscle compared to my teeny lil plantar muscle (smaller than my husband's arm vein). I know I got some exercise to do now! Thankyou, from a retired nurse who did long 12 hr shifts, was always on my feet, and now with with chronic plantar fascitis, I got some hope again!

[@ThePrehabGuys]

Strengthening the muscles in our feet is so so important! Especially when you have spent so much time standing on your feet. Thanks for your dedication to the healthcare system as a nurse, we appreciate our nurses!!!

[@SANTANA1deep]

Me and lady are both suffering with severe plantar fasciitis. I am going to teach her how to fix her issue as well. Thank you so much. You have gained a sub from me.

[@ThePrehabGuys]

Welcome to the family! We are rooting for you!

[@gillwacey4181]

Hi, this vid popped up after asking for quick pain relief for PF. The few exercises are on a par to my own, current un-disiplined ones, especially #1 #2 simular, and 3 same. #4 brilliant, and thanks for the P F enlightenment to what make sense, stretches and about the PF reason to exist. Excellent, clear, and totally useful. Many thanks

[@ThePrehabGuys]

Hey Gill! Thanks for the kind words! So glad you found us and are on the road to recovery! Be sure to subscribe if you haven't already, good stuff dropping soon!

[@janetmoore5645]

What a very painful injury. I know it goes from heel to the big toe. What a nightmare. I have same thing hurts like crazy. Great video very informative. Thanks Janet.

[@ThePrehabGuys]

Keep after it, Janet! We are rooting for you!

[@gh0un]

Man i had this pain for about 6 months now, and i kept going to the orthopedic doctor and he never took me seriously, just gave me shoe inserts. I pretty much had given up that the pain will ever go away again, but the last few days the pain in the morning got so bad i was barely able to go to the bathroom. Thats when i started googling my symptoms like a madman, and found this video. The symptom relieving exercises worked immediately and i can already feel a massive reduction in pain. I will do the long term exercises as well. You've given me back my motivation, thank you so much. Seriously life changing.

[@JackieRenderos]

So a couple months ago I was playing freeze tag with my kids and all my nieces and nephews, well the next day my heel was burning!!! I’ve never felt that pain, I played soccer my entire life and thought I’ve felt it all! Welp, 31 here and learned this new pain! The first stretch literally gave me INSTANT relief, after months of pain! Thank you!! And can’t wait to try the last stretch when I get home from work!

[@HollysHealthyHabits]

I’ve been doing the frozen water bottle along with MANY other things in the 10 months of having this. I’ll try the first two stretches daily, that wall stretch is money!

[@elenikiroy]

And no results so far?

[@BraveNewWorld76]

Night sock will heal it within days. Trust me. If you still have this get the compression night sock that pulls your big toe back. It really does work.

[@MrFalcon58199]

@@BraveNewWorld76 Strassburg sock?

[@ms.sam.i.am.]

@@BraveNewWorld76agree it helped so much in my healing

[@joec5544g]

Get a cortisone shot.. Arch supporter from a podiatrist.. Game over.. Trust me. And yes, it does hurt.

[@tox_chic]

The first one was instantly effective , worked like magic 😮

[@smanover18]

Thanks Mike. Working 2nd week now. Also, Am 49 , finding strength training helpful at even 2nd wk of jogging. Can realize benefits. Thanks immense. Am beginner btw.

[@dkendall1637]

Thank you for this info, I am an electrician and am on my feed all day at work, standing on ladders or concrete floors. The pain was soooo intense in the morning that I would limp and hop on one foot to the washroom. These simple stretches and exercises made a great difference in my daily routine. Someone suggested that I had heel spurs and the pain would never go away unless I had surgery. Thanks

[@ThePrehabGuys]

Definitely give these exercises a go and stay consistent with them! We are rooting for you!

[@EzzysOji]

I wish I had known about these stretches 13 years ago when my plantar fasciitis first started! This has brought more relief than any other treatments I've tried!

[@carmenjackson9744]

Thank you. I'm at my wits end with this foot pain Physical therapy is so basic , I will be including these exercises everyday

[@Benjorunner]

In stead of the first exercise, before you get up, you can also wear the strasbourg sock at night. This does the trick all night long doing this stretch. For me it worked miracles. Second exercise you could do better on a low lifted surface so you can move your lower leg more forward to get more out of it. Now the wall gets in the way.

[@LakshmiLakshmi-ru2gk]

What is strasbourg socks sir? where can we get

[@lisacortese86]

@@LakshmiLakshmi-ru2gk amazon

[@romoore9898]

@@LakshmiLakshmi-ru2gk it’s a long sock you wear in bed at night. It’s a compression sock basically that comes to your knees and then pulls your toes upwards to stretch the plantar fascia. I bought mine years ago. Now they have more modern ones out that don’t come all the way up the knee. I just bought one from Brace Ability. Copper fit makes the sock too. I’m wearing mine right now as I speak and I’m in bed. I wear them at night until they wake me up with discomfort. I haven’t been waking up limping. I will try these exercises too starting in the morning. I want this shit gone for good!

[@fandetupaco]

​@@romoore9898Did it work in the end?

[@Jean-mu5nw]

I have been suffering for years now and watching KZbin how to make this pain go away. I will to do everything you mentioned and hope it works. ❤❤❤

[@ThePrehabGuys]

You've got this!

[@antonyhylton]

Great video. Evidence based. I send this to my patients all the time!!

[@wwld9823]

I got overweight and that shot my plantar fascitis, now I'm slimming down and the long term treatment exercise is giving me relief from day 1

[@SuperJohn12354]

Thank you for this I was told to do the ball thing by my regular gp doctor and I couldn’t because of how painful it was, hopefully this works

[@ThePrehabGuys]

Keep us posted! We are rooting for you! We also have this solid foot and ankle program which I would look into! theprehabguys.com/product/the-foot-ankle-prehab-program/

[@EpicFamilyQuests]

Tried the first 2 so far and seems to help for now. Going to try to ice it tomorrow. I hope it heals quickly. I enjoy walking. 😵‍💫 very helpful video! 😊

[@cocochanelly5193]

The wall stretch is the one that does it for me! I had heel Spurs, & After receiving cortisone shots that only lasted 2 months I needed help! I found it on you tube! I’m a new sub & will keep doing these exercises to strengthen my foot!

[@ThePrehabGuys]

Welcome, Coco! We are so happy to have you! Glad you found us and even more that you are taking this foot discomfort of yours into your own hands and getting the help you deserve!

[@mariopuzo4509]

How were the cortizone shots ?😬

[@magicalmoon7546]

@@mariopuzo4509 really painful. & they didn’t help me at all

[@seabreeze7378]

What’s sad is this is the first I’ve heard what to do for fasciitis. All these years/decades no dr had mentioned let alone shown things to help. Thank you for this video!

[@operationgnp]

my new doc in nevada just said 'have you tried ibuprofin?' after dealing with it off and on for three years 😶‍🌫️ buncha crooks

[@jwollner]

Thanks for the video! I have just recently started experiencing pain that I believe is plantar fasciitis. I have a question for you: is walking all day helping to stretch my plantar fascia or is it doing me more harm? Thanks!

[@Jenniferslife01]

I've noticed that a lot of walking during the day can irritate mine. When reading online I've noticed they have said to limit walking to minimum since it can cause more damage while it's healing.

[@Random-cu6sz]

You have been a life saver! I thought I would never run again due to persistent PF. After including these exercises, modifying my running form to avoid heel striking, and gradually building back up I am now back to running 60kms a week almost pain free. Thanks!!

[@ThePrehabGuys]

So glad to hear it! Thank you for sharing! Keep after it!

[@pigsrings]

This is the 3rd video I watched on this topic. I did your first stretch and could touch my heel without pain after it. I’ll definitely be continuing these exercises. Thanks!!!

[@ThePrehabGuys]

Amazing! So glad to hear it April! Keep after it!

[@zildjiangirl-bu7kq]

This video helps a lot. I haven't done full body exercises after having plantar fasciitis. I have been suffering from it for several weeks. I thinks it is time to heal...

[@ThePrehabGuys]

Glad to hear you enjoyed it!

[@H4mst4Fr34k]

why cool the plantar fascia a lot of research out there that cooling decreases inflammation and thus also recovery time (ofc if pain is the thing you want to treat than i understand yet this is treating the symptoms not the origin), Furthermore why are you saying it is not inflamed? when you look at it under an echo you will see thickness of the fascia and echogenicity. Thanks for your time in advance

[@WYcw1]

The first and second method works.. immediately relief my pain. Thank you so much for sharing this video🙏🏼

[@jaynewkhwatenge9375]

Thank you for this very informative video. I'm trying this now because I've recently been on my feet longer than usual and I'm feeling this pain on my Rt foot. Thank you

[@CuteBrunette1992]

Thank youuuuuuuuuu! The only effective thing for me that has guaranteed long lasting results and I have tried everything!!! You have changed my life and my feet are no longer something I constantly think about ❤❤❤

[@ThePrehabGuys]

That is amazing! So glad to hear that you are feeling better!

[@GeorgeLista]

Have to say the in-bed stretch combined with massage is a confidence builder before first weight bearing steps and motivates to execute the other exercises in the routine.

[@nicolehardy5941]

Mine just started a week ago. And I thought it was just my shoes and it would go away. With out doing anything about it. So I came across this video and so far it's helped alot. 🙏😊

[@angelaohanian5199]

Thank you for these excersises, I will do these. I always stretch my feet before getting out of bed but will add these to my regimen. Could you please help as to why I have so much pain in the heal, inside & higher up on the foot, towards the ankle? It can be excruciating & can just catch me anytime with a burning sensation! Loving your work.. thanks in advance for any help 🤞🏼

[@ThePrehabGuys]

Hey Angela! Thank you for the kind words! Sorry to hear about your discomfort, I've got a few resources for you. This program would be a perfect fit to help you take care of that discomfort theprehabguys.com/foot-ankle-prehab-program/ and I definitely want you to read this blog for me! theprehabguys.com/plantar-fasciitis-exercises/

[@nickgf5904]

Best part of this video was informing us about the need to strength train

[@ThePrehabGuys]

So important!

[@kellyj9330]

Ok so I’ve been doing the towel exercise for over 3 days and I’ve noticed SO much relief. I’ve been digging through KZbin and noticed a common theme in most plantar fasciitis fix videos: tight calves, hamstrings, glutes, and hips. I’m doing this exercise in addition to foam rolling my entire body, from my back all the way down to my calves. I’m hoping to get rid of this thing once and for all. However I do have a question, is rest necessary when healing this?

[@moriiiiitz]

Did it wörk?

[@britegrl03]

I had horrible plantar facitis in both feet from being on my feet at work for 18+ hours six days a week and I am overweight. I needed to use compression foot braces on and off, stretching and taking two weeks off work helped allieviate my pain immensely. I was offering my feet some respite by not being on them so many hours a day.

[@neverbeaten]

Yes rest is a must for 3 months at least

[@YvonneT2]

@@neverbeaten 3 months rest? How do you get around?

[@ramus93]

@@YvonneT2 you can still walk just not as much as you normally would cut your walking down as much as possible basically

[@georgegrund6383]

Excellent presentation I like that you included the real cause of the symptoms.

[@chickenwings4058]

I had this & I thought it would never go away,talk about some pain...it's a killer.I am soooooo glad I don't have to deal with it anymore.

[@minaoh9492]

How did yours go away? What worked for you? Thx

[@melindatovar3997]

I'm interested to know too? How did u fix it

[@chickenwings4058]

@@minaoh9492 Thank you for asking,I had Plantar Fasciitis for about a year due to me wearing non Slip Shoes with no Arch for work.I did the stretching against the wall as seen in this video but i only did that about 3 times the whole year.What I really did was I got a plastic water bottle full of frozen water sat down in a chair & just rolled it on the bottom of my foot.Then after that I have a roller I bought from 5 Below,it's round & a little long with things sticking up from it.I did the same thing I did with the ice, sit down and roll it back and forth on your foot.I did the Ice for about 15 Minutes everyday or as long as you can stand the cold and the Roller I did everyday too sometimes 2 or 3 hours a day.Before I knew it I was just fine.

[@aidaknopp548]

Thank you for helping me with this issue but I also have what they called lateral foot stress. Its so painful that I might've to see a foot doctor. Do you know anything about healing it? ❤❤ thank you once again

[@MisterKilogram]

Magnesium helped me with my plantar fasciitis.

[@maryhensley233]

How

[@mshariqj]

Explain how... I m suffering since 3 yrs... Surgery done still paining

[@jannishatownsend9330]

I was thinking maybe I need to up my magnesium and I found your comment! I’ll start taking the pills and spraying my feet with the spray.

[@elenikiroy]

@@maryhensley233 Look it up, don't be lazy. Mag is vital for muscle and connective tissue function. Most of us are deficient. If you get cramps when doing exercises, you're deficient.

[@ashab1]

Yeah I’ve noticed it helps also squats help or just holding in the lower part of the squat for 10 seconds a few times along with those calf stretches

[@rukumanimuthiah592]

Hello Dr Michael, your method works for me. I get much relief aft flwg your steps. I get PF whenever I do hse chores for long hours. My problem is kind of on & off but been noticing it for past 2 yrs until recently I felt that it is much more feeling of soreness than before. Am glad I found your video. Thank you so much. ❤

[@ThePrehabGuys]

So glad to hear that you are feeling better!

[@monicathrasher3561]

I started jumping rope and BAM! my foot hurts all the time, especially my right heal. I haven’t jumped rope in over a week now nor any other exercise to give it a break and I am still in so much pain, limping all through the day. I am a nurse, on my feet 12 hours a day, wear good shoes, etc. My workout is my antidepressant ❤️ Help! Also can’t miss work but I am seriously struggling.

[@milenadjekic8628]

Hi

[@ThisIsSparta300]

Gone yet?? 😞

[@monicathrasher3561]

A little better. Bad days and ok days. No good ones yet w the PF

[@willschultzdelsolhs7991]

@@monicathrasher3561 Insoles?

[@monicathrasher3561]

WILL Schultz [Del Sol HS] yes and now doing PT, it’s been awful.

[@Buenosaurus-Rex]

Bro idek if I have Fasciitis or nah but these exercises feel EXCELLENT from after working all day with rubber boots! I'll keep doing these therapeutics man thanks for this golden info, highly appreciated.

[@ythebash]

Omg! Thank you so much. Been following the stretches and I'm noticing a difference already. And yes I have pressed the subscribe button 😂

[@NightmareBunnyPlaytime]

Oh my God, thank you so much for this. I was able to get some relief.

[@MaryHeartCastle]

Thank so much for this ♥️ I feel the two foot stretches and it felt good. I will be trying your other foot exercises.

[@stephaneblondin2224]

OMG this is exactly what I needed. This has just hit me. Big love!

[@vaiveimau]

Thanks Doc, this helped me so much!! On the road to recovery 🤙🏾

[@aboodnmas]

How things are going till now?

[@sapphiramusic5575]

Loving it!! I thought I would need to hobble forever and as a dancer it's the last thing I wanted but the first thing I wanted was to feel amazing and these helped so much! Sparkling from London with thanks. 🦋

[@bootscooty]

Sleep with your feet against the wall at a 90 degree angle. Keeps the plantar fascia stretched all night. The results are amazing

[@izombieeatzombie4523]

How lol

[@bootscooty]

@@izombieeatzombie4523 yea nevermind honestly. I just gave up eating as much sugar and that worked better than anything

[@alfredojuarez3251]

wow instant results its been bothering for a few months i tried it and it helped thank you so much DR ,,yes life changing

[@MeshTheSnake]

With the towel exercise is just the big toe placed on the towel or all the toes? Thanks!

[@ThePrehabGuys]

Great question! You can place all the toes on the towel!

[@suzie7090]

Thank you for the excellent video explaining plantar fasciitis, I got immediate relief & was able to isolate that my calf was tight! ❤️👏

[@amyd7794]

Haflinger slippers in the house all the time. That finally did the trick for me!

[@maryhensley233]

What kind

[@amyd7794]

@@maryhensley233 the big one- the “Grizzly Torben”