How I Fixed my Plantar Fasciitis for GOOD

[@Blueli0nesss]

I have never left a single comment on ANY PF video in my life and I've been dealing with this for 2+ years. I was in agonizing pain and I did these exercises and my pain reduced SIGNIFICANTLY right away. I know it's not cured but this means if I continue it will get better. I love these exercises. This is the Only video on PF that I have ever commented on because of how effective these exercises are.

[@ChaseMountains]

Good to hear! Thanks for letting me know and hopefully this inspires others to give it a go.

[@callmeloro]

How are you doing rn? I've been struggling with this for 2 years now aswell

[@KristiyanTsingovski]

You can add morning walks barefoot on grass I love doing that affter rainy days it helped me I had the same pain as you barely walking

[@Blueli0nesss]

@@callmeloro I'm doing better but I didn't follow the video although I do most of the exercises in the video. I follow an app on the play store called exakt . It's been great but slow recovery

[@grasje1]

I like how this vid is balance based, very important in general. Also check out AtheleanX’s video on the subject, he delves into the rest of the body too. GL with your PF :)

[@jennifers1539]

Long term problem with my Achilles’ tendon lasting 3 years. Yoga cured me in a few weeks. So thankful.

[@pianissimo369]

Yoga? Which poses specifically do you think helped?

[@ΔημήτριοςΧατζηπαναγιώτου-μ4ψ]

Hallo. I also have the same problem.Do you have the program that you did and it help you ?

[@Yespk-bo2xe]

World can learn a lot from india.

[@Milonification]

I haven't yet tried, but I'm gonna. I encountered a yoga video today that claims to cure it in 7 days and in the comments it's said that it's very effective, so that one might help. I searched "yoga plantar fasciitis"

[@cindyrobertson3780]

Doing heel exercises helps too

[@Takemysenf]

Guys - what helped me: I had PF in both feet for 2 freaking years. I tried e-v-e-r-y-t-h-i-n-g. I thought it will never stop and I will never walk normally again. A video on YT finally helped: I had stretched and stregthened my feet bit that did NOTHING. What. Finally helped, and almost instantly gave relief! Stretching the muscles of my hips and my butt. And after a couple of months the PF went away. So if you read this and think that nothing helps - try the stretching Upright Health shows.

[@swetachowdary]

Yes ..upright health channel really helped my plantar fascitis..just 3 simple exercises..got instant pain relief

[@cauthoncrazy]

Great tip, thanks!!!

[@coast97]

Summary for myself. Mobilization/massage -Self massage of feet with toe mobilization (2 minutes) -Plantar fascia massage with ball (2 minutes up-down and 2 minutes side-to-side) -Toe glove rotating clockwise and counter clockwise. (probably a few minutes didn't see it in vid) Exercises -Standing toe extension eventually progressing to stepping back and forth. Eventually 3 sets of 20 on each foot -Dorsiflexion sit. Try one minute sit at first. Work up to 2 minute sits -Y balance

[@islandgurl4123]

And exercising your calf muscles 💪🏽 for sure. It’s all connected 👍🏼

[@adriennecreated]

You forgot the stepping on a pole!

[@barneyhoang4385]

Thank you!

[@nomad4174]

Cant stress how much the fingers in toes and Y balance has helped me.

[@anielyantra1]

I was a neuromuscular therapist and did teach Ashtanga yoga for over a decade. What you covered in this video, I would highly recommend!

[@mh43]

I really like that you made it clear that it's sometimes unknown what works or cures these issues.

[@amblincork]

Yes - a refrshingly honest statement !!

[@annaz9655]

It's just movement really

[@KristiyanTsingovski]

For me massage and walking in gold wet grass barefoot and stretching my calves and back at the foot helped me a lot i had pain 7 out of 10 before that now is 0 to 3 sometimes dont give up guys try to fix the problem slowly give yourself time to heal 💪

[@sorentauberlassen]

Good video! You mentioned that you have found strengthening your hips had a direct effect on solving your problem with PF, but that you don't exactly know why. I work as a massage therapist and have a specific focus on fascia/connective tissue and it is very much in those structures the answer should be found (or at least part of the answer - it is never that simple). There are fascial lines running throughtout your body. Some of those goes from you occipitals, past your hips, underneath your feet, down to the toes. Those lines are important in forcetransfere in your body, so if something is out of balance or not strong enough or too tight somewhere along those lines, everything else along those lines will get affected somehow. I've seen examples of necktightness was the cause of foot problems. So strengthening your hips, will cause stability in your body and core, but it will also alter the fascial structures along the lines down to your feet and PF and can have some influence on the problem there. Of course things are never that simple and when it comes to fascia, it is a very complex and facinating structure. Working on that is always a good idea.

[@rtbrain]

That is an amazing summation. Very fascinating. I’ve been “diagnosed” with myofascial pain syndrome and have had stiff neck and back issues for YEARS but never have had the foot issue I am having now. I’ll be looking into hip strengthening excercise. Thank you!

[@sorentauberlassen]

@@JohnPretty1 Indeed and further than that, everything is connected and affects everything else structurally and functionally, so to truly find the cause of a problem, the whole body has to be considered.

[@rtbrain]

@@JohnPretty1 thanks for the tip. Never thought of that. 😜 Since I posted this I have re-engaged with strength training. I actually go to the gym 5 days a week. Sometimes 6 now. I know sore muscles from joint pain so I figure if I’m gonna be in perpetual pain, I may as well go to the gym so I at least can mask the real pain with muscle pain. 🤷🏻‍♂️

[@FabiusPyromanus]

Damn dude. The way you articulate/speak is the best I've come across. Incredible ratio between quality information, being direct and understandable and still hinting towards the bigger depth to all of the presented knowledge.!

[@ChaseMountains]

Thanks man I appreciate that!

[@n1te]

Came here for the plantar fasciitis, fell in love with you, man. Love your approach to videos, low ego, informative, to the point, pleasant, plus nice outdoor scenes. You seem like a great person, all the best of luck!

[@danielmusca9930]

Agree

[@whatwouldhousedo5136]

Two additions- to help prevent it, regularly stretch the calves by isolating each head of gastrocnemius (the big superficial calf muscle, which has two sides or bellies). Keeping a straight line through your hips, simply twist your body to the left and hold, and then the right and hold. You will feel the inside and outside of your gastrocs stretching independently. This works because it attaches to your Achilles tendon, which attaches to your heel bone (calcaneus), which in turn attaches to the plantar fascia. Tight calves = more stress on the plantar fascia. Second is to use heat on the bottom of the foot to bring blood flow to the tissue to help heal it. More blood equals faster healing.

[@googoo554]

Thanks so much

[@silentperson233]

Thanks for this explanation. When I got to 20-30 mpw in running, I experienced PF. & there was a negative feedback loop that made it worse - the pain went away when I ran, and it probably made it worse over time. Running less and stretching more and heating my feet helped, & I got into a new hobby recently - long distance long boarding - that has been easy on my feet. My PF is nearly gone! I learned a proper warmup, maybe starting with 3 miles at a slow pace, and post run calf stretches could have prevented this injury.

[@annespun]

This is exactly right. There is a trigger point where the gastrocs attach to the lower part of the calf. Once you find that trigger point, using something (like a friend!) to dig a finger in there and hold it there while you are relaxing the leg as much as possible can get that area to relax. It can be incredibly painful, but once it relaxes, you will find so much more relief. Stretching that area of the leg is critical to getting rid of plantar fasciitis pretty quickly.

[@bmpvw]

I can't seem to visualize this. Will you explain further in more detail? How to get in the position, change the position, etc. Thank you.

[@goodtime4reboot]

All good info. Im new to this plantar fasciitis pain. It’s terrible! Will do these exercises and get back to stretching before I go the “injection in the heel” route! Thx

[@rajinevin7273]

Actually, it is stretching the calf muscle... for at least 2 minutes straight ... several times a day. It is not the foot - it is the CALF! LONG STRETCHES on the calves - at least 2 min. - time it. THIS WORKS!

[@realpilates.reallife.victo4074]

Can be the calf too.. Always look up the kinetic chain.. But the foot mobility and toe strength approach is the way to go

[@gaiagirlgoesglobal]

Can also be linked to hamstrings and lower back

[@darcy1874]

My fasciitis related to my lower back and once I did stretches and got my lower back into alignment the planter fasciitis was gone

[@trevorm3181]

Any time I stretch my calves the back of my heels hurt the next morning. It does feel good while I’m doing it though.

[@GCBH75]

This is the right answer. This bloke just over complicated things. lol at the triangle core and balance movement. Better off doing calf dips and calf raises

[@Teal_Seal]

I pulled a heavy suitcase every day long distances (long story) for a couple weeks, short strides, flat-footed. Soon had plantar fasciitis in both feet. Stretched, wore sleeping boots, shoe inserts, they were just bandaids. Found a video about the proper way to walk. Fixed it. Took longer strides Planted my heels Relaxed my hips Wore rubber soled shoes on hard floors No more flip-flops or any shoes that made my toes grip to stay on PF went away. Try it or not. It’s free and it worked!!!

[@cynthiacullen9695]

After waiting 5 months to see the podiatrist 🤦‍♀️ and him doing nothing to help me , after 4 visits, never showing me any exercises !! I have found KZbin to be the best . Thank You for this video, I found it very helpful . One thing that I have done is buy Oofos shoes . I bought 2 pairs, one pair is a slip on so I’m never walking around barefoot. They are amazing shoes and help tremendously .

[@hdashg]

5:02 thanks so much for this video. At 40 , i started running for the first time in my life and promptly ran into plantar fasciitis that won’t go away. Your video helped me return to the paces i was comfortable doing within two days. Thanks so much, Chase

[@tinawelch3005]

kind sir, 59 yr disabled having back surgeries since 15. your attitude was greatest inspiration. your caution to be gentle and courteous to the body stellar. practicality and use of available resources appreciated. here's hoping for greater and less painful mobility.

[@suthunah2134]

if you have a rubber ball, you can prop your big toe up onto the side of the ball and leave the rest of your foot flat to the ground. You can lean into it for further stretching. It’s really intense but feels so satisfying

[@ChaseMountains]

That’s a good one! Pretty savage

[@Rebelmusedesign]

I am so grateful I found your video. In the 90s I had a hard case of plantar fasciitis and as of last fall, I have a reoccurrence, and I made it worse by wearing orthotics in my shoes. I know I can’t tolerate them, and never could when podiatrists insisted they work in the 90’s. They NEVER did. These most recent were expensive OTC orthotics, and I forced myself to attempt to acclimate to them on and off for three months, and I am suffering the after effects. Tonight I started doing an exercise to strengthen my arches because they say that wearing orthotics takes away from the strength of your feet. Here’s another exercise… Pick up marbles with your toes ….Sounds silly but it’s supposed to strengthen the arches also. Also, in my research in the past week I have found hip flexor exercises and mine are unbelievably tight. You are right about treating the entire body where and/or the entire system that connects with the feet. I also do isometrics for my hips. A car accident from over 12 years ago really had a negative affect on my hips and my tailbone. Again, thank you so much for this. I am working my way back to where I was last fall before trying those superfeet orthotics. Very hard to find shoes I can wear…..another thing that can contribute to all of this is wearing high heels for over 10 years and nothing else and that’s what I did in my 20s. Stupid me. But I loved them and had no idea what they could do to my feet. If I can ever walk, uphill again, that would be great. I just illustrates how tight my muscles are.

[@bmpvw]

Any improvement?

[@sgtz113ang]

Chase. i actually felt relief after gently trying old guy "versions" of your helpful stretches !

[@AI2789crg]

PF came on gradually over the last 5 months for me. Started on the left foot in the arch, then started in the same spot on the right. Then got worse, progressed to the heels. Now it’s mostly in the right heel, but pain is more constant, not just after sleeping or sitting. BUT this morning, after watching several videos that stressed MORNING FOOT MASSAGE before getting out of bed, I did just that. BOOM😮 SIGNIFICANTLY REDUCED pain almost all day. Just from 10 minutes of morning massage. Lesson: listening and implementing consistently these exercises will bring relief.

[@rouxchat6033]

I'm 72 and love hiking with my little dog (it's day hikes these days and at a slower pace than when I was young) but due to vertigo issues there have been times when I've had to stop, refocus, and breathe before continuing. This happens more on narrow trails with steep drop offs. The Y exercise seems made to order for me to improve balance and strengthen my leg muscles. Also, the foot massages and exercises are the best I've seen. Thank you so much! 💓

[@privatecaller1418]

Have been Neck che ked by chiropractor.

[@jasonburke4665]

2 people mentioned their PF to me in the past 24 hours. So when this/you showed up on my screen, I got to share the video twice!! 😊🌲🏃

[@julienoel6193]

Taking care of your feet is a good way to unwind and relax. Remember you deserve it!

[@MicroFourNerds]

I’ve been doing your 5 minute hiking training video every day for about a month now, and it has had the side benefit of fixing my sore feet! I put it down to the first exercise in that video, kneeling down with toes curled under. (Which I couldn’t even do at the start of the month and can now!) Thank you!

[@ChaseMountains]

nice one! Glad to hear it!

[@cellamarcella1988]

Loved this! He's on point, with everything I've learned and experienced as a very active person of 52 years and massage therapist for 22yrs. Thanks CM!

[@theresah9050]

I’m definitely trying this if I ever have another episode. My prayers for those of you currently suffering as I’ve felt that debilitating pain and never letting yourself sit down for short periods because the pain of getting up and walking again was too much to bear. Can’t remember why but I ended buying a very expensive pair of Birkenstock work clogs which did the trick. If you don’t know much about Birkenstock shoes they usually have toe grips, high arches and heel cups. It took a minute for my feet to get used to a high arch but after that they started hurting less and less. I think the heel cups made all the difference for me. I preach to others to always wear supportive shoes when walking anywhere and I put some on even to just walk down the hall to the bathroom. Support your feet and make sure you’re not wearing thin soles especially if you’re overweight. If you have a job which requires you to be on your feet many hours a day take a good look at the shoes you’re wearing. How old are they? Do they need replacing? I wish everyone good luck and a quick recovery.

[@googoo554]

Thank you so much, am really glad you feel better now, well done

[@sarahdebreto7452]

Dude, so glad your vid popped up in my feed. PF is no joke! Thank you so much for sharing your tips!!

[@jonboy2950]

Nice. One of the few videos to make the most important point. Load vs capacity. If you understand this then you can fix the problem. Start slow, build the capacity, be consistent. Listen to your body, the problem with this condition is that generally you only feel the affects of exercise long after the event so if you have done something that exceeds the capacity it's only later on that your feet will start hurting. You need to work out what it was so you can manage it, and build the capacity whilst keeping the pain levels in check. That's the key, build capacity keep the load at the right level and you will get through this.

[@memathews]

January 2021, I got PF on a day hike; too much desk-bound life during COVID. These actions would have sped up my return, but thanks to you I'll use them now to avoid further injury. The odd part is I did much of this during last year's recovery just because it felt good and seemed to help. With just a couple of your moves I'll hopefully stay free of PF for good. Thank you!

[@skyblue-lb9kr]

Love this! A great gift for your elders, too! My favorite exercise is hiking barefoot at dusk....

[@melissahill7535]

I’ve been dealing with this pain for about 6 months straight and I’ve had enough. It’s been off and on for the 2 years prior. I’m trying these stretches now! I stand a lot due to being a florist. Not much sitting down in that field of work. It hurts so bad sometimes at night I end up crying and can’t sleep. I will let you know how I’m feeling once I try these technics 😊 Thank you so much!

[@theclimbingchef]

What kind of shoes do you wear? As a chef, I used to wear birkenstocks which have great arch support but otherwise flat. I've switched to dansko clogs and having my heel slightly elevated has made a huge difference

[@bmpvw]

How is your PF now? Did you continue with these stretches? Any improvement? I can relate to the pain.

[@melissahill7535]

@@bmpvw Hi, it’s a lot better than it was. I bought the of inserts for my shoes and I use them in every pair of shoes I own! Lol... I find it hard to go barefoot. Now I need to get rid of the arthritis pain in my hands ughhhh ....Thank you for asking ! 😀

[@akkuverma2328]

​@@melissahill7535hey,could u please tell me what helped u the most to get rid of it?

[@michelleasana]

YOU'RE AMAZING. I have been a figure skater since I was 3 years old, so pain in my body and feet was something we almost LOOKED for to judge how hard we were training. Now that I'm out in backcountry all this crap is coming back to haunt me and I've come across unbearable pain in my feet, my knees, my hips etc. You've unlocked so much for me to look at!! Thanks! (also, some physio therapists i have been to have touched upon this but as they aren't athletes or mountaineers/adventurers, maybe they haven't tapped into what you have :) )

[@VickiKech]

Long ago, a change of shoes got rid of my PF. More recently, foot and toe mobility stretches such as yours really help overall.

[@sonjalibby6490]

What shoes ?

[@VickiKech]

@@sonjalibby6490 from New Balance minimalist training shoes to Nike running shoes. It was a long time ago, so I don't have more specifics.

[@suzannewhite5960]

I’ve had extremely severe plantar fasciitis I both of my feet for two years now. I’ve been in physical therapy but since were only working on my feet., it’s not working. Now I understand why. I’m going to work on your exercises and stop PT. Thank you!

[@carolinaprado-rico5628]

I've had plantar fasciitis in both of my feet for over a year and a half. It's horrendous. Did you have any success?

[@bmpvw]

Did you see improvement?

[@akkuverma2328]

Hey,any relief?

[@akkuverma2328]

​@@carolinaprado-rico5628hey,any improvements?

[@OneWhoKN0ZE]

I have watched countless videos on PF exercises and this was by far the best. These same movements help to strengthen the foot for helping big toe bunion

[@GretchenCornwall]

I've tried everything since last June of 2023 - I hope your methods work. I appreciate that you are actual 'proof' that these methods worked for you... Thanks for sharing with us...

[@dulcedagda]

You are amazing thanks so much for sharing this wonderful information. I’m experiencing pain every morning and doctors always tell you not walk bare foot never but that indication is agains nature

[@akkuverma2328]

Hey,any relief?

[@gabrieleb2401]

Thank you. This is THE best set of exercises for plantar fasciitis that I have come across. Your explanations are great and the toe glove works so much better than a standard dorsiflexion of the foot. And it is spot on what you say about hip mobility and its role in plantar fasciitis. Yesterday evening spent 50 min doing hip mobility exercises and my foot pain is so much better today.

[@calvinminer4365]

"you become your own primary healthcare provider" US citizen: "ooh sounds expensive"

[@ChaseMountains]

@@calvinminer4365 😆💀🇺🇸🦅

[@vinodsamala8592]

I have been through this and I get it sometimes but now I know how to eliminate it. - glute bridges and calf raises strengthen the muscles for load bearing. - jump roping. - flexibility and make sure you don't have tight hamstrings. - core workout and hip flexors strengthening. - body weight squats. All these take 10min per day. 3times a week is more than enough.

[@amblincork]

" I dont really know" one of the most honest statements I have seen about Plantar F !!! I had been fairly easily been able to deal with any PF issues until the most recent and severe bout bout struck me 3 months ago , I did go to a physio and did all the prescribed exercises with out success and stopped running. But I am optimitistic - it is not as severe as it was

[@akkuverma2328]

Hi, any improvements??

[@VeronicaMartinez-kw1qb]

suffered from sudden 'nerve pain?' during a 5 k ...been stretching but the mobility exercises you noted revealed a weakness in my range signaled by pain in affected heel. Amazing, thx

[@BackcountryPilgrim]

Been working on this for a while! Glad to see someone I trust address the issue!

[@iainblackwood4317]

Typically great routine. I will slow it down at the start to help with the foot stretching. I’ve been using your Hike Strong 101 for over a year now and find it a great routine to keep on top of the fitness needed for backpacking.

[@84BigAl]

I feel like this dude is honest .. When he says I’m not sure exactly what cured his PT but this is what he did, honesty. Soooooo many videos that claim to fix it instantly or within a day or two … lies I’m having physio at the moment but when that done in 2 weeks I will follow this

[@ChaseMountains]

@@84BigAl I’ve learned a TONNE since I made this video. It’s all in mountain proof ankles, that’s where the gold is. chasemountains.io/mountain-proof-ankles/

[@akkuverma2328]

Hi,any relief?

[@andrewrobb633]

Pure gold! Thanks for taking the time to make this video Chase.

[@ChaseMountains]

Your welcome bud, thanks for commenting I appreciate it :)

[@Healingisfree]

Love the video! Re: breathing, I'd recommend trying breaths out thru the mouth anytime it feels like there is discomfort, pain, energy stagnation. Horse breath out thru the mouth purges old energy which is the basis of the pain and dis-ease. This comes from the Daoist health paradigm, mainly the teachings of Medical Qi Gong.

[@MP-rv7td]

I tried it and immediately, I felt some relief. I will continue and hopefully my PF will go away. Thank you so much 🙏

[@tommyddurand]

Did it go away and was this routine the reason?

[@MP-rv7td]

⁠@@tommyddurand the trigger ball, toe glove and mainly the dorsiflexion sit helped a lot since I needed the stretch. What really did it for me was when i purchased a stretch board which i used religiously before and after each workout or when i feel the PF kick in. Knock on wood but i haven’t had PF ever since. Hope this helps . Good luck! PF is excruciating .

[@jermainemjoiner]

Thank you, brother. I have been looking for videos to help remedy this issue. Being 6’ 4/5” and 315lbs, active adult (athletics/martial arts). Just now getting into distance running at 40 years old…. 😂. This has been the most intuitive video I have found thus far. I will begin implementing these exercises and stretches immediately!

[@danmosby7980]

How complicated . The simplest and quickest cure was to get a rolling pin or similar sturdy cylinder place it on the ground and roll the bottom of your foot on it as hard as you can stand, back and forth heal to ball, for 3x2 min a few times a day. This cured my faciitis in two weeks. I had been sufferring with this for 3 or more months trying all kinds of stretches didnt work. This essentially stretches and massages the arch of your foot.

[@jeffadams5413]

I’ve been doing the rolling techniques for 2 months. Does nothing for me. Still in so much pain.

[@gsue33]

I fixed my PF. I stood on the edge of a ledge on my toes and did deep dips and then raised up on my toes over and over holding at the top and bottom for just a second. Did this for 2 weeks many times a day. It took 2 werks and has never come back. Massaging was a waste of time. It's fascia.

[@ehteshammaverickz1455]

How is your condition now?

[@akkuverma2328]

Hi, how's it now?

[@matttcameron_]

I got one of those cork trigger point balls and it's been great to break out and the end of a day when I've done a lot on my feet. Always keep one in my pack.

[@cloudvii7777]

Give this man a thumbs up. 7:05, dude is killing his knees to get a good camera shot. Amazing vid, thank you. I thought my feet were fine, but I can't do half the things you demonstrated. Gonna have to start gloving my toes while on train the work 👍

[@jeffreychau8891]

thank you chase! i just found out today that my feet over-pronate, so been looking at physical therapy instead of a lifelong reliance on foot inserts :)

[@grasmi]

Found an imbalance in big toe extension mobility. The foot where I had PF had limited mobility and would lift off the floor before the toe on my “good” foot would as I increased the extension of the toe by leaning forward. The dorsiflexion sit and variants sorted it. Thanks a lot! Most other PF videos really focus on calves and ankle mobility (which was not the issue for me). Thanks for pointing me to the source of my issue.

[@marym.garcia4147]

Excellent presentation. Would add that after struggling with Pf for about 9 months, the turnaround for me was shoe inserts worn in all shoes for a least 6 months.

[@kinimodnork4612]

Had PlFas. some years ago. Recently I'm transitioning into barefoot shoes. These exercises are brilliant right now! Thanks mate!

[@akkuverma2328]

Hi,could u tell plz...what made ur pf to go away?and are u able to walk barefoot now?

[@kinimodnork4612]

@akkuverma2328 i changed my shoes to barefoot style, which changed the way I walk. This combined with exercises like in the video and massages from a therapist. It took time, so patience and discipline are key.

[@akkuverma2328]

@kinimodnork4612 how much time it took for u ?

[@kinimodnork4612]

@@akkuverma2328 not exactly sure, but after 2 years the pain is gone completely. I still keep up the exercises though

[@akkuverma2328]

@@kinimodnork4612 I don't know,I walk alot barefoot,still got this issue🥺and now not able to walk barefoot ...feels like m walking with my bones on the floor,what kind of pain did u face ? Was it burning ,pins and needles type or something else?

[@TravelAddictGuy]

Great video and cool to know that you are in Spain too. Looking forward to trying these techniques. 🙏🏻

[@HansVandeWerf]

I’ve been doing PF therapy for the last 5 months. They immediately knew the core problems in my case: hips instability.. Last month it’s been the main focus to strengthening my hips.. and what an insane progress. My foot pain is basically as good as gone, my sessions to strengthen my hips are becoming extremely tough.. I never thought I had such unstable hips till now. It will be a constant workout for the next years, as part of my workout ..but with instant results. I can only say kudos to the treatment center that immediately knew were the problem was situated. And as you say in the video: plantar fasciitis is the last station.. you won’t cure anything if you just roll a ball or use a bottle

[@ChaseMountains]

@@HansVandeWerf it’s aaaaall in the hips

[@akkuverma2328]

Hey,could u plz suggest some exercises if possible?

[@micaelat3734]

The Y balance: very cool. You are targeting the three arches or tripod of the foot.

[@ingleaccident7279]

Very comprehensive and well presented

[@user-ex4wx6ll9r]

I suddenly got plantar fascitis in my 30s after giving up a desk job and changing my lifestyle. The hospital said my calf muscles were too short. I tried the exercises the hospital recommended but didnt really work. . So i looked online for ideas and saw that lots of people recommend Skechers shoes. They are pricy and they arent made to last but they are super comfy and sypportive - i recommend trying them if you have PF. I also wear medical insoles in them (not just insoles that you can buy in a shop but ones recommended by physios). And i got a holistic type of physiotherapy called Alexander technique which fixes your whole posture. The pain in my feet have gone now (yay) but my hips hurt a bit sometimes so im still working on it. Good luck everyone!

[@maisetas]

i think i got plantar facsciitis from extented periods of dorsi flexion, in my work i knee a lot and sometimes at an angle like steep roof and my toes preventing me from sliding. so all the streching drills just improves the pain even more. i never have it in the mornings or after resting like they say. the more iam on my foot the more i can feel it. icing does not help at all.what helps the most actually flexing your toes backwards and streching the upper part of the feet, the shin bone muscles sort to say.

[@akkuverma2328]

Hi, how's it now??? Any relief?

[@jeffrx]

I just got a cortisone shot. Couldn’t deal with it anymore. I’ll incorporate some of your routine though. Thank you for this video.

[@NYCMark6275]

Very grateful for atypical advice given here. The boots and other tools have been useless. I feel like I may have more success and control over the outcome with these exercises. Thank you. I will report my progress when it occurs.

[@akkuverma2328]

Hi,any relief?

[@2spoons]

Pistol Squats, Bulgaria Split Squats and lots of Calf Stretches helped me.... Many thanks for posting this video its got my lazy stretching back on the menu!!! Thanks Chase Mountains

[@sidstam]

Many many thanks for these suggestions. The Toe Glove was the one that worked for me. Just a minute of this reduced months of pain in my left foot within a day.

[@akkuverma2328]

Hey,any relief??? If yes,then plz reply how?

[@sidstam]

@@akkuverma2328 Complete relief occurred for me within a month of regularly doing the Toe Glove, but there was a considerable reduction in pain even after a day. I was doing the Toe Glove for around a minute each foot at least twice a day - and in the mornings in bed before getting up for sure. Now, even after having completely recovered, I continue with the Toe Glove in the morning only for around a minute each foot. It's the one exercise which worked for me.

[@deborahzometa1733]

THANK YOU for this video and all the concise and important information. So grateful.

[@gabrielamespinoza]

I really appreciate the enthusiasm n the creativity of these workouts. I'm already feeling the healing 👣 !

[@lexasf1]

All i did was i trained my gluteus medius and minimus and it was gone in few days for good.

[@pianissimo369]

I understand totally what you are saying about balance. I had been doing the typical foot/ankle strengthening exercises, but they were boring and progress is very slow. So I got a balance.board. Was shocked to see.how bad my balance was, and also pleasantly surprised how quickly it improved! With the traditional exercises it would take me 20 minutes to notice much muscle fatigue, but I found balancing caused muscle fatigue within 30 seconds! Can't wait to try that last balance exercise you did...I think it really is the key! Thanks!

[@adriennecreated]

Are you saying the balance board improved your plantar fasciitis? Thank you

[@pianissimo369]

@@adriennecreated Yes. It's a fun way to strengthen your feet and lower legs x

[@akkuverma2328]

​@@pianissimo369hi,is ur PF issue fixed now?? If yes,then how ...waiting for ur reply.

[@Loonypapa]

Overnight splint and 2 minute continuous calf stretches did the most for me. Night splint ended the sharp stabbing pains the very first morning. Then all it took was time to heal. But the big step change was the splint.

[@barrieford3522]

best video I've seen for planter

[@PicaPauDiablo1]

This is very helpful. The last one is amazing. I started using a Slackblock and it's made it even easier. Thank you

[@quackhouseproductions5572]

I find ATG split squats help relieve pain for a while. Really stretches out that back foot

[@amandahenry6117]

❤... Omg... thank you. I am struggling with severe plantar fasciitis. I am doing chiropractic care, starting physical therapy soon and have tried so many different shoes and still have excruciating pain... I will be trying this out everyday... if you have anything else to add, please let me know... thanks

[@bmpvw]

Any improvement?

[@amandahenry6117]

Yes! Thank you

[@nomad4174]

Y BALANCE DRILL IS A LIFE SAVER. CANNOT STRESS ENOUGH🙏🙏🙏🙏 BTW IM 26 AND IT REALLY HELPS ME.

[@swetachowdary]

Gud video...i am 40,suffering from PF since 7yrs..."upright health" channel really helped my plantar fascitis..just 3 simple exercises..got instant pain relief

[@akkuverma2328]

Hey,how's it now? Are u completely healed?

[@swetachowdary]

@akkuverma2328 nope...coz my prob is due to posture issues..working on my posture

[@akkuverma2328]

@@swetachowdary I don't know the root cause ,but I sit a lot , recently a lso got tailbone pain suddenly and after 10,15 days I got achy feets and legs...infact tingling ,pins and needles like sensations in my both feet😮‍💨is there anything that helped u to reduce pain a little bit?

[@swetachowdary]

@@akkuverma2328 yes tried chiropractor.. also i went to ayurvedic treatment..where they do therapies with medicated oils...both worked well..but results are not permanent due to my posture problem.. So i am working on my posture.. Tingling pain may be due to your nerves are trapped and when u sit due to pressure the problem and pain increases..immediately start treatment otherwise it worsens

[@hameedaliahmed5568]

Had planta fasciitis for 6 years and the stretching of the calf was the cure for good.

[@akkuverma2328]

Hi,are u completely pain free now?? If yes then plz share some solutions.

[@coderlicious6565]

I literally retired early due to the number of exercises in youtube videos I need to try until I resolve my plantar. So my retirement reserve will be leveled, but I'll have the best plantar fascia in idaho.

[@sallebayer_carney2460]

QUESTION: Do you exercises for Morton Neuroma? Oddly many people suffer from this. I have gone from 1 to 2 in my left foot. Thank you in advance for your assistance...

[@salvaged_wretch]

i had PF once, did some of these massages...felt great, but what i did that was stretch my calf down through the big toe. like, really really stretch it for at least a minute at a time. then i started to do slow jogs uphill using mostly my toes to push forward. this got rid of all the pain completely. for me anyway. when it comes to PF it seems as though there may be some tightening in the calves... gotta loosen it. peace and blessings.

[@fatimawatchesstuff]

Thanks for the clear explanation and visuals. This was extremely helpful!

[@erichowen875]

These are all great stretches and I was doing some of these and different versions. However I discovered using a massage gun in the arch for a couple minutes 3-4 time a day and it went away after 10 months of dealing with this pain. I run ultras and that probably didn't help with recovery but give the massage gun a try!

[@NathanaelADavis]

how many days till it went away using massage gun?

[@dianeslade12]

Thank you for this video. I’m suffering with Plantar fasciitis and this will definitely help me. 😊

[@jesssands]

@dianeslade12 how you getting on with it? I've had it 7 months now and trying all sorts.

[@dianeslade12]

I’m trying ice foot baths and stretching my legs. I’m even taking Advil for the inflammation. Try stretching your feet in the morning before you get out of bed. I wear insoles in my shoes.

[@jesssands]

@@dianeslade12 pretty much same. Sat with feet on ice packs after work yest. Bought insoles. Been doing spikey ball and bottle ice rolling. Tried compression socks for 2w, but yest, wondered if it was making it worse, so will leave them off today and see. I try the calf stretches with hands on the wall and feel nothing. Just so fed up with it 😢

[@nae_on]

I always thought, that running 10 laps at school was impossible, but it turns out I actually had a health problem, which I realized only a couple years after graduating. --_____-- If I knew it sooner, I would have able to get my feet corrected sooner and been so much better at sports 😤

[@googoo554]

Much gratitude for this video, thank you so much

[@mreidbailey]

Thank You for posting this. I'm currently dealing with PF. Man, those toe gloves!

[@savvycha]

For me, it was addressing root cause, not symptoms. I learned the toes in tight shoe toe boxes are what force detrimental changes in muscles in calves and hips. -Free up the toes w good shoes w big toe box, steady heel and arch support, low heel. -Create space between the toes with spacers and fingers. -Stretch calves daily. I used the wall stretch, esp in the shower. -Stretch hips by sitting cross-legged and bending forward and then over each knee. Switch legs, repeat. -Watch my gait and correct it where I feel will help. PF is so painful and scary. But listen to your body to find your root cause. Symptom relief seems pointless without root cause work.

[@matthewwatson2977]

Great video mate , need to add balance into my daily routine, been working on strength training using some similar techniques but still struggling with recurring problem down the right side of my body , neck shoulder pain , hip pain , knee and now foot arch, pretty sure these are all connected , maybe related to work as a carpenter working mainly right hand side of the body , strength training definitely helps building muscle around the affected areas

[@ChaseMountains]

For sure they are connected, but its quite strange, usually i find the problems occur in cross patterns. Like left shoulder right hip for example. Keep searching, keep testing. My hunch is that its nerve related. Hope that helps.

[@adamspiegel7955]

thank you for these recommendations! fingers crossed that it will help me.

[@LXEagle]

Thankyou, these selfmassageing tips helped a lot! :)

[@Cjillin619]

Awesome🔥Thank You. I’m at Day 2 of realizing that I can handle this and get my feet back. I’m 53, a chef on a cruise ship. Next week I start 7 weeks no days off. So at the end of my day while on the cruise ships what would be a great daily cool down regime? I’m also an Avid and Highly Skilled Skateboarder. So the balance is there already. But seeing you tie it all together with one leg balancing stretches and exercises really gave me a mental road to follow..Start with my feet and toes like ya suggested. Then one leg balancing and exercises. Very nice that we do this bare foot. Firmly Agree. I’m start to use Zero Drop shoes that are wide for my toes while working. Thank You Bro🔥

[@southernfriedheathen994]

What a great video! Very well presented and full of valuable information and solid advice. 🤙

[@legockysandor]

It is an exact copy of the foot collective exercises

[@marcymurraylikes]

Thank you.👊Yeah, been saying to myself for months... there are no dancers with PF. Their feet are fit. It's all about FOOT stretched and strong and then lower leg muscles as they relate to hips, I think. Dance takes care of all of that. I've been in "purgatory" for a year with PF. Right foot mostly healed, left foot so messed up now the whole outside and top of foot hurts, too. I instinctively felt, toes, help and work my toes. Move stretch get your toes back. Also, my roller, get blood flow under foot. Then, stretches and exercises. I will try yours. Weight loss would help. I'm only 13 pounds over weight, but I believe it would help to lose 10.

[@soulstyl]

you keep dancing;

[@martelindbergsli9779]

I had this for almost five years now. Had to stop Running, mountain hiking is almost impossible cus of the hard surface, rocks. I been at x ray, mr scan and got told from a fysioterapist that this is because og thing calf muscles and gave me to excersisces to ease the thighness. This did not help and im not better than i was five years back when it started. For me as a runner and mountain lover this is absolutely the worst. I want to thank you for sharing this video. I tried it now today, and will come back and do more!

[@christinegerard4974]

Same with me ! I want absolutely to climb and ski again …the ball under the foot seems to help me ..best wishes for you .

[@akkuverma2328]

Hi, any relief?

[@martelindbergsli9779]

@@akkuverma2328 Thanks for message, i tried shockwave therapy that was standard prosedure if no help of physical terapy. That was two years ago and did not help at all. Just coat a lot of money. Then my situation got Worse and i again seek help and now i just got a surgery call gastrocnemius release on my left leg and with the right excersices i will begin to feel painfree after 6-9 months! My right leg will also go tru the same surgery and hopefully this will be the end of 10 painful years!

[@christinegerard4974]

Thank you very much .I will follow your exercises.From France.

[@TheXinchew]

Feels so good from foot to knee area

[@donnaroni]

New subscriber. Love the content in your channel! Very useful exercises that I’ll incorporate into my daily routine. Thank you and keep up the great work!

[@zahavailan3782]

Oh this is so excellent thank you so much I can’t wait to try all these