How I Healed My Plantar Fasciitis - A Physical Therapist

Physical Therapist, Dr. Andrew Junak walks you through how he fixed his Plantar Fasciitis!
Struggling with plantar fasciitis in college as a basketball player this became a serious injury.
Here are all of the things that DID & DIDN'T work for healing his Plantar Fasciitis.
If you have any questions please leave them in the comments!
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Peak Physiotherapy and Performance
A physical therapy clinic in Canal Winchester, Ohio specializing in the rehabilitation of orthopedic and sports injuries. We treat headaches, back pain, neck pain, jaw pain, tennis elbow, rotator cuff pain, knee sprains, sciatica and disc herniations. P3 uses dry needling, adjustments or joint manipulation, corrective exercise, and cupping therapy to get you back to doing what you love. We serve patients in Canal Winchester, Reynoldsburg, Carroll, Pickerington, Groveport, Grove City, and Columbus.
PEAK PHYSIOTHERAPY AND PERFORMANCE
5209 Ebright Rd #1
Canal Winchester, Ohio 43110
PEAK PHYSIOTHERAPY AND PERFORMANCE
6788 Kilowatt Cir Suite 1,
Blacklick, Ohio 43004

[@open2unlearn]

I had it to. It because of increase in Utica acid. All I did was went on a water fast the whole day ones a week and it was gone. Modern medicine never focus on root cause as it is business.

[@michaelmanning8600]

Shut explanation for someone who it just hurts to walk or activating that area hurts.

[@cf4880]

He did a beautiful job explaining this and what he is saying just makes a lot of sense.

[@octoberscamp]

The thing about planter fasciitis is that different people get it for different reasons, and diff rehab works for diff people. Stretching worked for me more than anything to get rid of the pain. Strength ing my whole lower body (from hip to toes) kept it away.

[@mahafarooq.k1181]

it would have been great if you showed how your trained your calf and hip muscles

[@bill9989]

He is the second person I've heard who said the injection was horrible. It's really shocking how much conflicting information is given about "curing" PF. I think this guy's advice is pretty good. I'm just getting over my 2nd bout of plantar faciitus. However, there is no way I could run or even walk any distance while suffering with PF. Unfortunately, the only way to get over PF, IMHO, is rest. And that means staying off your feet for EXTENDED periods. Tough to do for most people. I wear a night boot. You do get used to it, and it definitely helps. OTC (drug store) PF foot inserts help, as well as heel cups. His morning, easy stretches from the bedside helps a lot. Also I massage my soles, heels and toes with petroleum jelly, first thing in the morning. That stuff is really good for almost everything. The one main piece of advice is to know that most of the things given to CURE PF are really the things to PREVENT PF. Don't do those things (serious stretches) if you HAVE PF. They will only injure you further. There is no quick cure. Rest, time and patience is most important. Easy morning stretches, easy foot massage with PJ, PF insoles (inserts), heel cups (play around with combinations) and rest, rest, rest.

[@tr6151]

@bill9989 how r u now

[@donna4973]

Would def watch your video on how to strengthen hip, calf and foot. I’m having a terrible bout with “pain in the butt” piriformis as well as heel/foot pain for one month and I think it’s related.

[@adriennecreated]

I had BAD piriformis pain for a few years. Until I stopped stretching and started STRENGTHENING. Just plain squats help me the most. I do 2 sets of 10 a couple times a week and it keeps the pain away! It gets worse before it gets better while the muscle is healing so don’t give up.

[@razarvator]

What exact exercise you did for hip and foot ?

[@quatchkopf3658]

I always hear it hurts worse in the morning. Nah, for me it hurts 24/7 unless my heel is elevated. It's only very back of the heel that hurts, no other spot. Like there is too much calluses or something and it being compressed but when I look at my foot it looks normal.

[@SebStanner]

10 miles!!? Dude, I can’t walk from this beast.

[@And33575]

Ok ma se non mostri gli esercizi il video è completamente inutile... Se vuoi aiutare le persone che soffrono di FP fai vedere esercizi non solo parole.

[@mollydog444]

Do you have a video on how to strengthen the hip, calf, and foot like you talked about?

[@jalenmcintyre1660]

Do you still do these kind of exercises? Ive healed my PF but i dont wanna do the physical therapy anymore

[@peakphysiotherapyperformance]

This is a great question! Our rule of thumb when to STOP doing exercises 1. You are back to doing everything you were doing before the injury without pain and 2. You have been completely pain/tightness free for 2-3 weeks. You do not have to do the exercises for the rest of your life. Hope that helps!

[@jalenmcintyre1660]

@@peakphysiotherapyperformance thank you 👏🏻🙏🏼

[@jalenmcintyre1660]

@@peakphysiotherapyperformance although its like 90% healed i dont wanna exercise my PF anymore cus i was doing physical therapy for 1.5 years and its getting annoying to train it everyday

[@J.W.-is8oj]

at the end you said you stengthened some muscles but you didn't say how :(

[@maulikshah5393]

how long would it normally take for recovery ?

[@peakphysiotherapyperformance]

Typical recovery time, if treatment is done correctly, is about 6-8 visits of physical therapy done 1x per week! Hope that helps!

[@jaythibodeau6961]

Great point about stopping before the pain gets too bad. My worst pain is when I stop playing Pickleball. I can barely walk. But I am playing for 3 hours straight. I'll cut it back to two and see what happens

[@peakphysiotherapyperformance]

You got it! That’s exactly how you approach it! Oftentimes people stop being active completely when they never really have to. You can still play just reduce the total amount and get stronger in the meantime 💪

[@msmara554]

I have had plantar fasciitis for almost two years. It has gotten better with insoles, but it's not going away completely. Stretching makes it more irritated, and the sleeping case doesn't help. idk what to do anymore.

[@franhar8292]

So where are the rest of the exercises you did. Need to see them.

[@M70.00]

Exactly!

[@raymonkravagna278]

I got this shot and it worked fairly well both times I got it in both heels over the last seven years

[@peakphysiotherapyperformance]

So glad it’s helped! If you follow the shot up with addressing the muscle imbalances you will be able to keep it from coming back again! You can’t go wrong getting strong!

[@remnant1018]

What were the muscles you worked again?

[@rosinawelch8057]

Hi , Thank you for this information. Do you think this would help a person with severely flat foot and severe bunion deformity?. Thank you

[@dathrakki4892]

Had plantar fascitis and shin splints for over 3 months now. Been trying all the conventional stretches etc. These seem to have been recurring over the years. Really frustrating.

[@peakphysiotherapyperformance]

It is definitely a frustrating journey but keep your head up! It’s very rare that plantar fasciitis requires surgery so don’t give up hope!

[@brittweir8844]

❤Crap 😢, that’s very similar to my story except I’m a cyclist..thanks for the advice ❤️‍🩹🚴