HEEL PAIN - GONE! How To Treat Plantar Fasciitis At Home

The best stretches and exercises you can do at home to eliminate plantar fascia pain. Home treatments for plantar fasciitis from a doctor of physical therapy! Safe and effective exercises designed to eliminate the heel pain on the bottom of your foot.
LINK TO LACROSSE BALL: urlgeni.us/amzn/massageball
WHAT IS THE PLANTAR FASCIA?
The plantar fascia is a thick ligament that supports the bottom of your foot. It starts at your heel and fans out to each of your five toes. The primary function of the plantar fascia is to support your arch, absorb shock while weight-bearing, and even return energy while we are walking or running.
WHAT IS PLANTAR FASCIITIS?
Because of its location, structure, and function, our plantar fascia is under constant tension. If this tension is excessive, the resultant stress through the ligament can cause pain and inflammation in the plantar fascia. Left unchecked this pain can even lead to micro tearing and scar tissue. This makes this condition incredibly painful and very difficult to treat.
PLANTAR FASCIA PAIN
Most often pain from plantar fasciitis is felt on the bottom of the foot right up against the heel bone. Occasionally patients will complain about it in the arch of the foot or other places along the ligament. It’s very painful to the touch and very painful to walk/stand on… especially the first steps you take in the morning.
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➡️ PLANTAR FASCIITIS PAIN RELIEF IN JUST 60 SECONDS: • Relieve Plantar Fascii...
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BEST TREATMENT FOR PLANTAR FASCIITIS AT HOME
The following are the recommendations I give to all my plantar fasciitis patients in my physical therapy clinic:
REST: If you are a runner, you need to decrease your miles. If you enjoy going to fitness classes, you might miss them for a couple of weeks or decrease your intensity. If your job requires that you spend a lot of time on your feet you can get a cushion pad to stand on. You have to give the ligament a break from the stress that caused this pain in the first place.
ORTHOTICS: Orthotics with a good arch support can also help this problem. They can provide support to the plantar fascia and disburse weight-bearing forces more evenly along the ligament to minimize stress/pull along the plantar fascia. You might have to experiment with a couple different pairs until you find the one that’s right for your foot shape, but here’s the one that I typically recommend as a starting place: amzn.to/2N4zvYQ
ICE: Icing your foot can be a great way to decrease inflammation in the ligament. I typically recommend you apply ice for 20 minutes at a time and then do that multiple times throughout your day.
DEMONSTRATED IN THIS VIDEO:
DEEP MASSAGE: The ligament is very difficult to heal because there’s not a good blood supply to it and it’s susceptible to scar tissue accumulation. Deep massage to the bottom of your foot can be an effective means of fixing both these issue. It’s painful, but stick with it. As it improves so will your tolerance to massage.
I recommend a rolling pin, lacrosse ball, or frozen water bottle
STRETCHING: Performing the right stretches the right way is probably one of the most effective means of treating plantar fasciitis. You have to decrease the tension in the ligament in order to heal it effectively. The exercises demonstrated in this video are the best at achieving that objective.
GIVE IT TIME
The hardest thing about treating plantar fasciitis is being patient while it’s healing. This can be a TOUGH one to treat because it takes a lot longer to heal. This is because your foot is under constant stress and when it’s irritated it stays that way for a while.
Be consistent with these techniques and you should see a significant improvement after 10-12 weeks.

[@alexlippard2360]

I am a licensed medical massage therapist in NYC. This is the video I give all my clients for PF self-care. Awesome!

[@toneandtighten]

I appreciate it!

[@ztxrahmat1594]

If you read this I wish you the best and get better.

[@toneandtighten]

Thank you so much, world gamer! I appreciate your kind words!

[@royporter1946]

I just wanted to say thank you, I’ve had this pain for months and I can’t waste the money for something as small as pain, one 10 minute video from you and I’m finally able to walk without hurting. The relief you’ve given me is astounding, thank you.

[@toneandtighten]

Oh, wonderful news! You are so welcome!

[@juliebratts767]

Don't do this, I made the pain worse & did more damage. Look up Dr berg on KZbin, he says it's to bend you're foot the opposite way & it really works & is instant pain relief. Take a look it really makes sense

[@azaankhan2791]

for how many days u went through this exercise

[@royporter1946]

I’ve been doing it once or twice a day every day for the past month but I got relief the first time I did it

[@w3w3w3]

@@royporter1946 very nice thanks. I just got this pain yesterday lol so annoying.... welp

[@margaretmcgill526]

During my middle years, I put on 50 lbs. I got plantar fasciitis and hobbled painfully out of bed every morning. The doctor recommended getting orthotics. Instead, I lost the 50 lbs (eliminating the obvious and going low carb) over about 7 months. The plantar fasciitis just went away. To get at the core cause of the problem excess weight needs to be shed. The feet are not designed to carry 30, 40, 50 or more excess pounds. It sounds like this video has helped eliminate some of the pain. Eliminate the problem not the consequence. Get to a healthy body weight.

[@sparkcruz3319]

This comment hit home for me , I had a neck injury and was bed and recliner bound. Gained 45 lbs and one e I got through that I went right into work which calls for a lot of walking and standing. Plantar fasciitis came in slowly and then all at once....I'm realizing I need to go into caloric deficit before I get into major working out to lose the weight. Thank you for helping me confrm this👍

[@camgodchubbs]

Thank you so much!

[@auntyivycooks]

I suspect my weight gain has contributed to my heel pain. I am hobbling all over the house too. Especially when I get up out of bed.

[@margaretmcgill526]

@@4and20blackbirds Clearly it was the main factor for me. It's not a guilt trip. People need to know this. Nowhere in this video is weight mentioned as a possible contributing factor to plantar faciitis and losing the weight a possible cure. That omission is a glaring gap in the conversation. I have been busy on my feet all my life and never had it until I put on weight. People need to stop pussy footing around about the impact of obesity on the body. If you don't mention it because you don't want to hurt their feelings, you're not doing them any favours.

[@ralphsamson]

😊?😊😊😊😊😊😊😊😊😊😊

[@Khaled77114]

You’re the best physical therapist I’ve ever seen! You saved my life twice. I had a severe sacroiliac joint pain and you helped a lot with your videos and now after watching this for 3 days my plantar fasciitis gone. Thank you from the bottom of my heart!

[@toneandtighten]

I appreciate your kind comment so much! It is my pleasure to help!

[@tonysopranosduck416]

These are the best exercises offered on KZbin so far. Thank you! I also really appreciate you warning “it’s going to hurt and suck but keep going” otherwise one might think they were exasperating the problem and stop doing the much needed exercises. I’m hopeful that consistent and daily exercises will send this asshole pain out of my poor foot.

[@toneandtighten]

Thank you so much! I am glad you are finding this video helpful and I appreciate your comment.

[@feraudyh]

Probably the clearest video on the subject that I have seen.

[@alberthabib4220]

Thank you. I’ve had heel pain for some time now. My doctor suggested similar exercises to alleviate the pain but your video clarified it further for me.

[@toneandtighten]

Great, Albert! I am glad this video provided more information and I hope these exercises help!

[@vivian318]

Did it ever go away

[@agnesdavelaar5601]

Thank you so much for this info, this is my problem right now, so right on time. God bless you for sharing.

[@toneandtighten]

You are welcome, Agnes! I hope this helps you and thanks for commenting!

[@mao6832]

Great video! Thank you for explaining the PF and thank your for the stretches. Are there exercises to strengthen the PF?

[@jeffkelly636]

Dr Jared - I got immediate relief after doing the stretches, especially the stairs stretch. I've also been fortunate to find your back videos a couple of years ago. God bless you!

[@toneandtighten]

Oh, wonderful news!

[@billyriley492]

I'm about to try these. I have had pain in my heel for almost two years now, at varying degrees of pain. I've never seen anyone, but recently seen a physio about knee pain (in my opposite knee, so likely because I've been compensating for my heel). I've been told several times I've got tight calves. So I look forward to trying to get rid of this once and for all. Thank you for providing these very helpful and free "community" videos. You probably have no idea how many people you help - but I bet you it's more than you know.

[@toneandtighten]

Have you tried these stretches for your foot pain? What did you think? Leave me a comment down below! Also - you know how the first steps in the morning are the WORST?! I have a quick 5-minute routine you can do in bed to help eliminate plantar fasciitis morning pain!! Check it out right here: kzbin.info/www/bejne/q6DHXpd4d5ZkntU Good luck!

[@susangalkowski]

When I get plantar fasciitis pain, I unfortunately get it in my arch. I've tried using the frozen water bottle on my arch before and it felt amazing! Why do some people get plantar fascia pain in their arch? Thanks!

[@daisymonsalve1485]

hi everyone ,if anyone else trying to find out how to cure foot pain at home try Alkarno Foot Pain Alchemist (do a search on google ) ? Ive heard some extraordinary things about it and my brother in law got excellent results with it.

[@sharingave348]

It hurt!

[@maggyablor6646]

I have finally discovered how to treat this painful condition, thanks to your video. You gave a straight, clear demonstration of Plantar fasciitis that I haven't heard in my lifetime. Thanks a million. I am having some relief now and I have just put a 500ml bottle of water in the freezer to utilize tomorrow. 👏

[@AcquiredCents]

I have pain in the back of my heel when i wake up sometimes. Soooo bad i actually cried out in pain and my pain tolerance is HIGH. My kids heard me and i can't find wtf is wrong. Also I woke up with tingling in my left leg today. The really sharp pain happened only 3 times in the back of my heel then i dunno if i just slept funny on it or not, I'm scared though because under my armpits the nerve bundles are feeling WEIRD and i can't even sleep on my stomach because for some reason it makes my arms numb! Weird! I sleep on my left side a lot and my uncle told me it runs in my family. He didn't know wtf "it" was though... @toneandtighten I've looked up what it can be and can't afford to see a Specialist. Please any help??? I can say I've been sitting too much and the floor is a hardwood floor so it makes sense the back of my heel. I used ice and the tingling won't go away. I'm scared because I'm a contractor and labor is the only thing i can make good money at. I've been stuck home because of kids and COVID19 .... so i think i sat on my ass on the hardwood floor and when i run in place to stay in shape i think it's just hurting me so I'm stopping all activity on my feet until i have some kind of confirmation. I'm showing signs or carpal tunnel in my arms also and i know about the nerve bundles in our armpits and maybe I'm damaging my left side when I sleep... i dunno man... I'm scared and I'm not afraid to admit it for once. I live for my sons so yeah I'm scared. I worked out most of my life, as soon as i turned 40 it seems like I'm paying for it.

[@rahtulimam1040]

Thank you so much. I had this pain for over a year. After watching your video, I started applying it and can feel the difference within few days. Once again Thank you

[@toneandtighten]

That is wonderful, Rahtul! You are so welcome and thanks for sharing!

[@cmpbllsjc]

I’m a distance runner who struggled with PF all of 2022. In Jan 2023 I started seeing a running physical therapist and started doing some prescribed exercises for it. Those helped but the past two weeks since doing these towel stretches, my PF has almost finally cleared up. I was even able to do an 80 minute run the other day with no pain and no issues the day after. This stretch has worked better than all the physical therapy I’ve been doing since Jan. Still doing my exercises though to make sure to keep the foot and calf strong on that effected side.

[@toneandtighten]

That is amazing! Thanks so much for sharing!

[@elimika8892]

Very very powerful 😊

[@kayleestevens5893]

I am excited to start this now... Thank you for leaving this comment. Giving me a sign of hope..

[@Kylian-Mbappe-7_]

My mum has police foot but she is a criminal (retired)

[@texasboy2617]

Thank you 🙏 I try really works. Thank you once again.

[@roseannrohr8924]

First time I heard anyone address the Achilles Tendon pain with the foot pain. Thank you so much. Going to be doing these stretches religiously!

[@toneandtighten]

You are welcome, Roseann Rohr! I hope these stretches help and thanks for sharing!

[@fahadfaisal7855]

Best explanation, and description of actual Musculoskeletal Structure of the foot. I liked how you showed how the Plantar Fascia looks and works. I will start these stretches and will return to post my progress. Like Dr. Beckstrand said: "...patience and consistency'. Very informative and educational. Looking forward to other videos.

[@toneandtighten]

Yes, those are the keys! I am so glad you enjoyed this video and I appreciate your support!

[@bitcoinhorizon]

Thank you for existing

[@OneLilly]

From Jamaica 🇯🇲 thanks Doc ....keep up the great work

[@laurieduncan6096]

Excellent! Totally helped my foot. I’m going to keep utilizing these techniques!

[@toneandtighten]

Awesome, Laurie! I'm so glad these helped you!

[@twinty8945]

Hi ,, how are you now ,, i am having same issue for 10 months,, it is increasing day by day,, please suggest me what to do ,,thanks

[@hondagirl126]

Thank you Jared, this was sooo helpful!

[@toneandtighten]

You're so welcome!

[@nancyrobinson2818]

I had ORIF surgery on my right ankle 6 months ago. I am a 72 year old female. Thankfully, after much rehab I am able to walk well and drive. I occasionally still have slight swelling and pain. I recently developed fasciitis in the right foot that was so severely fractured. After doing these stretches only a few times the fasciitis pain is gone. I will continue the stretches as it helps my entire ankle area. Thank you so much.

[@kraigt22]

This is the best video for treating Plantar Fasciitis that I’ve watched, and I’ve watched quite a lot of them. Thank you!

[@toneandtighten]

I so appreciate that, Kraig! Thank you!

[@mariagardner8236]

Thank you so much! My heal is been in pain for a while. This video help me a lot. 🙏🙏🙏

[@toneandtighten]

Awesome, Maria! I hope these tips and techniques help alleviate your pain. Good luck!

[@juliasaulny998]

Thank you ever so much. Your video is great for SENIORS!! We"re no longer active like younger people and your video simplified it for me. I recently got diagnosed with PF have been using inserts for high arches last ten years. My question is when I do an exercise and pain is gone, I can walk with no pain. Should I limit the amount of walking. Stop and rest.

[@janinemeier7201]

I have been really suffering with painful feet. Ignoring it has not improved things. I am very encouraged by these stretches. Thank you for the generosity of putting this together.

[@toneandtighten]

You are welcome! I hope they help!

[@faith8303]

@@toneandtighten 😂 I laughed when you said ignoring it won’t make it go away… tired that for a while lol true.

[@omarbudeiri1720]

I have suffered from plantar fasciitis for many years and I have tried many different treatments like cortisone shots, stretches, anti inflammatory drugs, icing ,heating bath, wave shocks, therapy etc. and nothing works except deep massage using leather ball at least twice a day especially in morning before getting out of bed and before going to bed in addition to light stretches and comfortable shoes. Awesome video and everything you mention is right to the point.

[@toneandtighten]

Sorry to hear about your pain, Omar, but it sounds like the therapies you're using are right on point! I'm glad you've found something that offers you relief. Thanks so much for commenting and I wish you the best of luck as you continue to rehab your foot.

[@nathaneulslavens4182]

I’ve struggled with plantar fascia,achilles pain, and tight calf’s for a few years now.. awful pain that’s really effected my movement practices. I’m very excited to do this for 12 weeks and see how it helps.

[@toneandtighten]

I hope it helps!

[@BettyKobusingye]

Thank you I will try these stretches! Thank you 👏🏾

[@shr6812]

I couldn’t put my foot down for days, but with your video my pain is completely gone. You are amazing! Thank you so very much! Bravo ❤️

[@toneandtighten]

You're so welcome! That is great news and I am happy to hear that!

[@princemichael5013]

How long until your pain was gone

[@musakamara813]

I have been suffering for 9months the moment I found your video and I started doing the same thing I had a instant relief thanks 🙏

[@toneandtighten]

Oh, that is such wonderful news! Thank you for sharing!

[@dollygladile3124]

Thanks for the information. It is so informative.

[@user-jq6sp1bt8e]

Glad to know to be patient. Been working it for 4 weeks. Seeing improvement but still working out so 2 steps forward situation

[@ryasatkhan3307]

That is amazing video because I have got a pain in my heel so hopefully I'm going to give a try thank you

[@toneandtighten]

Thank you, Ryasat Khan! I hope this helps!

[@cashton8208]

These are the best stretches I’ve come across- they gave immediate relief!

[@toneandtighten]

Oh, wonderful to hear! Thanks for your comment.

[@Eglal20111]

Very good effective video for planter fascitis

[@virginiawijesekera5790]

Excellent! Great thanks!

[@tulikabmukherjee]

Thank you so much. I'm currently facing this problem it's so painful. Will surely try these exercises

[@ramilnuriev8817]

Все что говорит здесь врач не совсем правильно , плантарный фасцит возникает от проблем в позвоночнике , я часто с этим сталкиваюсь , и лечение 5-10 минут у костоправа ! С уважением к вам !

[@dianearnold5381]

Loved seeing the model you made of the plantar fascia on the foot skeleton. Makes it so understandable.! Thank you!!

[@toneandtighten]

You are so welcome! I am glad you found this helpful and thanks for commenting!

[@ddemier]

@@toneandtighten im 43 , 201lbs 6'1" and having pain in both my heels when I first get up in the morning. Its a numbing pain in my heels thsts like wow that hurts. The pain subsides but why all of sudden pain in my heels every morning? Im working 12 hr days and have recently bough insouls for my work shoes because of the pain but no change.

[@Viajarporcastillacom]

Muchas gracias por tu explicación

[@richardzieba5041]

Great show.

[@adolphustaylor2898]

Thanks for this video, Jared. These exercises works very well. I'm just recovery form an ankle sprained and I noticed that I started to have some pains in my heels the moment I did these exercises the pains subsided by a huge margin.

[@veronicawalker7817]

Great tips for everyone! I started my stretches below and I can feel rhe difference already. I added a little lotion to the soles of my feet before I do the first set of stretches. Thanks so much for making this video👌👌👌

[@toneandtighten]

Thanks so much, Veronica! I am so glad you found these stretches helpful!

[@tomekdudek9819]

Thank you. You are a saviour! I only had it three times in past two weeks but will stretch regularly from now on.

[@toneandtighten]

Glad it helped!

[@arathikurahatti6027]

Doc you rock Thank you so much Keep going

[@aliajohnson470]

Thank you for helping me understand what this pain does and how to find relief. Blessings

[@toneandtighten]

You are so welcome, Alia Johnson! I hope it helps you!

[@user-vg6vh5lc8o]

Ive been struggling with tight calves for mobths..thank goodness I clicked on this video..just done the exercises and I can walk downstairs without pain. Thank you thank you 🙏 Will keep practising! 😊

[@toneandtighten]

I am so glad this helped and you are feeling better!

[@arrianna]

Brilliant and simple demonstration and lecture. Thank you!

[@toneandtighten]

Thanks so much and you are welcome!

[@irmaphillips4813]

As soon as I did my exercises it worked.thanks

[@007Yasir]

You are amazing. You explain so well, very visually 🙏

[@toneandtighten]

Thanks so much!

[@KentuckyKimS]

Thank you for this video. I've been doing some exercises 3x/day for 2 weeks and felt like I "should" be better. Your comment about it taking 10-12 weeks is very helpful (though somewhat disheartening). I'm a super active person and it's been very hard to try and be careful about how much I'm walking.

[@toneandtighten]

Yes, patience and consistency are key here! I hope you feel better soon!

[@melissamadsen8916]

Thank you so much for this video. I've been struggling with it for over a week and I've tried all sorts of different stretchs and I've found the stair stretch worked the best for me. I'll keep doing this stretch and others till it heals. Thank you again for this video.

[@toneandtighten]

Great news! You are very welcome!

[@callumfreebairn8082]

great advice! thanks!🙂

[@lauraaqui219]

Thank you so much, for making this video, to guide people with this condition, I was a runner, but now I have this condition and I suffer excruciating heel pain and pain towards the acchillies tendon is very tight in that area, I also have very tight calf muscles from the running, I used to do. I watched this because I didn't know how to do these exercises correctly or for how long and how often a day and how many times a week. This advice was so great, as I was able to see how to follow these exercises, properly and correctly, I now feel more reassured that I better understand how to do these, great video, very helpful. I gave thumbs up, and I subscribed, Thank you. Laura in uk

[@toneandtighten]

You are welcome, Laura! I am so glad you are finding these effective and thanks for sharing!

[@dieseldust76]

Yes I currently just discovered what plantar fasciitis is and how painful it is. I've been hobbling around for 2 weeks. I hope this gets me back to normal soon. it sure hurts when doing it, but no pain no gain. Thank you for the easy to understand video

[@toneandtighten]

I hope so too!

[@dousuke1979]

how are you doing? did it get better

[@andrewrichmond9764]

Aggravating the pain slows down heal,no pain is where you want to be.Thid is up front knowledge

[@ssher]

Thank you for this amazing video!

[@toneandtighten]

My pleasure!

[@J34413]

Thank you for the great advice....will try it tonight

[@toneandtighten]

You are welcome, Jennifer! I hope they help you!

[@momoneymoproblems7046]

Thank you for this video!

[@Villascouts]

So thankful for this video. Just 2 days of your instruction and I am without pain. I would have never believed it! You are wonderful, thank you 😊❤

[@toneandtighten]

You're so welcome! What wonderful news!

[@kukulifestyles]

Really I will do today's lets see😮😮😮i so hurt right now so much pain in heels😭

[@spankey88]

The best stretch I’ve found after 13 years of trying is like 7:10 standing lean into wall keep back heel on the ground BUT the Key is the foot you step forward you cross it in instead of just forward. Made such a huge difference for me. Also Hoka shoes only!

[@arrrgr]

Good luck. with those foot coffins you’ll need it

[@Pedro2706]

Just started suffering from this -this is an excellent exposition of the problem and some possible solutions.Excellent.(I've looked at a whole lot of videos on this-this is one of the very best)

[@toneandtighten]

Thanks so much! I am glad you found this helpful and thanks for sharing.

[@carmenflowers7175]

I think that when I do these exercises will help me I didn't know about Plantar Fasciitis I thought it was my ankle, and calcaneus I have no idea about this. I'm in my 50s and I like to walk at the park for 45m to an hour but one day I felt this sharp pain in my foot, I did change my running shoes it helped but not much. I'm so glad that I find this great video I just wanted to say thank you for giving me peace of mind because it can be cured. Ufff!!! what a relief. You got my like and new subscriber. God Bless you!

[@rosemarycastillo3725]

Thank you for sharing these exercises. 🥰I would rather exercise my pain away than take pain meds. 😇

[@toneandtighten]

You're so welcome! I hope you find them helpful!

[@mariehargrove9390]

Thank you for such a thorough explanation. I’ve been having issues with my plantar fasciitis for a few months. My pain is on the outside of my left foot. I’ve been stretching, but after watching your vid, I realize I have to step it up a bit. Knowledge is power. Thank you.

[@toneandtighten]

You are welcome, Marie! I hope you start to feel better soon!

[@amyisfansofundertakerandka5991]

@@toneandtighten Hi I just saw your video. I'm having the same problem that Marie is having on my left heel. Thanks for the bottle of water into the freezer. And the exercise tip that I'm might do with you.

[@leahmgunda4154]

Thank you very much for your help

[@ixma_13]

Buenos vídeos gracias

[@harrishafeez5878]

So glad that this was not another clickbait video and after having this excruciating pain in my left heel for 2 months these simple exercises with all items readily available at home ABSOLUTELY helped and immediately after the rolling exercise I was able to walk like there was no pain at all. Don't know if this is a temp fix but I would certainly continue the exercises for upcoming weeks. Many thanks Doc

[@toneandtighten]

Wonderful news, Harris! I am so glad this was effective!

[@tomunderwood4283]

How’s your foot pain now after starting stretching one year ago?

[@harrishafeez5878]

@@tomunderwood4283 ​ @tomunderwood4283 My foot pain has completely healed and I no longer feel any pain or discomfort walking. I dont if it were these exercises that healed my pain or it just went away overtime but the roller exercise in particular made my pain a lot better immediately after the first try and I did these for 2-3 weeks and then the pain just went away.

[@yolandarates3298]

thank you I was gonna ask you about this type of pain in your last video but my internet fail so I wasent able to comment, but I'm glad that you put this video today. I been having this problem For couples of month and the orthopedic Dr. had given me couple of options surgery, an injection, special shoes, therapy, and last the streches so I told him I would start with the streches first, but he only gave me two types of streches to do, but your streches are better, so I'm gonna do those too,

[@toneandtighten]

Oh I'm glad I posted this today then, Yolanda! Sorry to hear about your foot pain, and I hope these other options help you out. Good luck!

[@Godsfavorite1919]

Thanks for making these videos. You are a really great teacher.

[@toneandtighten]

You're very welcome!

[@ParaRecordarMty]

OMG! 🥹 THANK YOU SO MUCH !!! I Been in so much pain for the last 2 -3months and I just tried the stretches and feel so much better already. I’m gonna keep doing them. Thank you so much 🙏🏾🙏🏾🙏🏾

[@toneandtighten]

My pleasure!

[@SuperLucasvideos]

Thanks!! It really helped! Great video!

[@toneandtighten]

You are welcome, Lucas! I am glad this helped and thanks for sharing!

[@ChristineHartsfield]

I’ve dealt with this myself and really like your suggestions. I do have one recommendation based on my 30 years of teaching ballet and working with this issue. Yes, roll and massage first but please don’t ice the area until you are finished with the massage with the ball and stretches.

[@toneandtighten]

Thanks for sharing!!

[@teresagaufoborromeoborrome3721]

Thank uou for shatong your expertise Doc, it really help

[@safiyaalexander7675]

Opps I saw this after icing

[@taft7877]

My acupuncturist suggests soaking the feet in hot water with epsom salts first, then do the massage exercises. Highly recommend acupuncture treatment with a licensed practitioner, when PF flares.

[@rubongoyacharles9457]

Thank u may god bless. U

[@Antonio-gr9pt]

I love how you don’t have a bunch of ads.

[@LFerns810]

Well explained. I'm definitely going to start these exercises. Thank you.

[@toneandtighten]

You're welcome! I hope these help you!

[@olayemiadedeji2122]

Thank you.

[@ruthatkins720]

I had been in extreme pain for 6 weeks. I’m a nurse, so it just kept getting worse after a shift. This helped so much, Especially the stretch with the stair! Thank you soooo much!

[@toneandtighten]

Glad it helped!

[@sammiedodge2513]

Sooo relatable , I'm a cna and i spend 12-16 hours 3-4 times a week on my feet 18k-20k steps a day. And i really was feeling pain in my plantar to the point i was almost limping at the end of my days and this video relieved my pain and I was able to get some sleep. Thank you!

[@kathysheeran6589]

Def do that frozen water bottle on foot whenever u can. Roll foot across. Helps a lot. Bob and Brad (pt on KZbin ) have same great tips too and many more.

[@missmyarose]

Omg, I did this stretch tonight and I already feel the difference. Thank you so much!

[@toneandtighten]

Oh, wonderful! You are very welcome, Ebony Lemon.

[@JJLo2]

I was just searching and came across your site. I thank you for this information because I’m dealing with this now. I went walking really shopping too long with friends in the wrong shoes and afterwards my heel bothered me to the point of walking with a limp. I’m going to try this. Thanks

[@mairecadagan5859]

THANKS for this video. I just got diagnosed with plantar fasciitis and I never new my heel can get stretched out. Very informative and thank you for the time expectancy for recovery it gives me a realistic outlook. I’ll be back with an update.

[@toneandtighten]

I hope it helps!

[@mohamedorayith4626]

That frozen water bottle trick and clinical reasoning is Genius 🙏🏼

[@toneandtighten]

Wonderful! I am so glad that worked for you and thanks for sharing!

[@genegroover30]

Love your channel and instructions. Your stretching/strengthening exercises for my back worked wonders. They will always be apart of my exercise routine from now on. I've had plantar f. for several years (2+) and over the last 12 months I have been walking extensively for 2-4 hours/day for 3 days/wk. but my plantar f. hasn't gone away. I used to jog and did so for 30 years without a single problem! (Unless I tripped and fell. Getting old is not fun.) Then I had surgery, not related to exercise or my feet, that sidelined me for about 6 months. Then another surgery but this one was worse and again I was sidelined. I put on weight and got out of shape. I began walking after each surgery almost immediately and that's when I developed my plantar f. bilaterally. ( I didn't realize it at the time that it was plantar f.) That was about 2 years ago. Then 13 months ago I began walking (again) to drop my weight and get back in shape. About 6/7 months ago I found I could jump rope again without any discomfort while jumping rope. It seems that I do have pain later on in the morning after jumping rope. Because my plantar f. has not resolved I have decided that it may be best to just work the stretching/strengthening exercises for plantar f. and quit my walking and jumping rope routine completely. I will still work the back and plantar f. stretching/strengthening exercises you recommend. I also do some upper body free weights and some light calisthenics. ? My question is do you believe it's best to quit the jumping rope until my plantar f. is healed? I've about decided it's the only way to get rid of this problem. The problem is that I can't tell if the jumping rope aggravates or slows the healing process for my plantar f. I'm up to about 22 total minutes of jumping rope and I do it 3/4 days/week. I quit jumping rope last week. Blessings to you and your family.

[@sarahacerogers]

Any update?

[@genegroover30]

@@sarahacerogers my plantar fasciitis has completely resolved. I also went to wearing a minimalist shoe which I wear probably 70 percent of the time. I am able to jump rope for 35 minutes/3-4 days/week without any problems. I do a lot of walking and bicycling too and from work as the weather permits. I still do the back exercises, core strengthening exercises and some weights. Jumping rope is my primary aerobic exercise with a good bicycle ride on Saturdays as the weather permits. I weigh 155 pounds and I'm 5'10 inches tall and 58 years old. I've lost about 35 lbs over the last 20 months by diet and exercise. I have cut out sweets and snacking, all animal products, dairy and cheese. WFPB.

[@leonardodavinci9814]

@@genegroover30 How did you resolve it? cant jump rope because of the pain

[@thetrickster3616]

@@genegroover30 by minimalist shoe you mean barefoot shoes?

[@thetrickster3616]

@@leonardodavinci9814 when my fascitis is back i usually focus on stretching and low impact exercises.

[@blaine5]

Best vid on the topic I’ve seen! Thx soooo much!!!

[@toneandtighten]

Wow, thanks so much!! Glad you found it helpful!

[@WollongongSkyWatch]

I used this in combo with Cindy's towel toe-grab exercises with great success. I have struggled to walk my dogs this past week and, while still taking it easy, I will be able to at least walk upright today - thank you! I used a clothes dryer ball (great for teething puppies too!) for the foot rolling. I will also be getting my feet in the local lake each aft despite the cold. Salt water is loaded with magnesium chloride.

[@toneandtighten]

Thanks for sharing!

[@karonhenry845]

I am so thankful for this video did one stretch and felt the difference. It alleviated about 8/10 of my pain. Amazing!

[@toneandtighten]

Great news, Karon! You are very welcome!

[@markastevensms]

Very well explained exercises. I have foot problems and I'm on my feet all day, this has certainly helped. Thanks Jared. Mark

[@toneandtighten]

I am so glad to hear that, Mark! Thank you for sharing!

[@chanel-5397]

This is FANTASTIC information,the video is educational, informative and straight to the point,thank you kindly for sharing

[@toneandtighten]

I appreciate that!

[@mrsb1966]

Loving the hushed voice. You don’t have to shout for us to hear you. Thanks.

[@munkay360]

Great video. I'm recovering from heel and first metatarsal osteotomies and ligament reconstruction and I'm having horrible pain. I was supposed to start partial weight bearing last week (6 weeks post-op) and my pain was so bad, I thought I was going to have to go to the hospital. This gives me some hope.

[@toneandtighten]

Thank you! Good luck in your recovery and I hope this video helps!

[@maureengomes5026]

Doctor please let me know if plantar facilities can we heat permanently bye exercises because I am suffering with this from 8 months with this problem so please let me know if it can be held I am respect to be held Mrs Gomesc😭

[@juliewayteck6194]

I didn’t know there were exercises. I’ve been in so much pain for the past few months, almost to the point that it’s crippling. Starting tomorrow 👍🏻

[@toneandtighten]

I am sorry you are in so much pain, Julie! I truly hope these exercises provide some relief for you!

[@guygatineau281]

You can also try acupuncture...worked for me. Massage gun for maintenance.

[@sidneybear]

Well done BUT most importantly was your comment on " it's a hard thing to treat because it's a hard thing to rest ." People have to really understand this and that is why Physical Therapists are the right profession to handle this non surgically. Good job !!!

[@karencoe8658]

Very helpful. Thank you.

[@toneandtighten]

You're welcome!

[@jamesmchugo9422]

Thank you for this video. Have had plantar fasciitis for years. It has been pretty good for the last 18 months to 2 years. About three weeks ago I’ve developed a flare up. Along with achilles’ heel pain. You have a couple of stretches I haven’t known about, I’m adding them them to my routine. Will let you know how it works out. The towel stretching helped give me some immediate relief after the first cycle.

[@toneandtighten]

Thanks for sharing! Best of luck!

[@stefanogilberti3156]

Great video As always! Is good to use foam roller like the water bottle? Can i run if i don't feel pain while i do it but only when i stop? Thanks a lot your tips works very well

[@mk1604]

Very helpful, thank you!

[@toneandtighten]

Happy to help!

[@melindabeardsley9558]

Great thorough video. You answered all my questions. Thank you. Maybe a video on shoulder tension?

[@mattjohn66]

I got basically instant relief with these exercises. Thanks so much. I'm going to do them every day.

[@toneandtighten]

Oh, that is wonderful news, Matt! Thank you for sharing!

[@CDU916b]

Thanks for the excellent tips. Looking forward to giving the exercises a try. As you said, we’re always moving and as I walk to and from my workplace (and walk the dog!) is there any stretch/exercise that can be incorporated while stopped at an intersection? Along with that, can you recommend the best footwear for plantar fasciitis sufferers? Thanks if able to help.

[@jason4570able]

Thank you! This video really helped me.

[@toneandtighten]

You're welcome! So glad it was helpful.

[@srithianjali2691]

I have been extreme massaging my feet for the last 2 days and it has really worked wonders already. thank you for the easy to follow guided times love this video xxx

[@toneandtighten]

Thanks for sharing!