PERMANENTLY FIX your Plantar Fasciitis! (updated evidence)

[@Anna-uh7qx]

YMMV, but my PF was caused by issues in my upper legs and core. As soon as I started building strength through range of motion in my hamstrings and glutes and hips, the pain went away. Absolutely astonishing just how fast it went away. I started off following my podiatrist's advice about insoles, stretching, padded shoes, night braces, yada yada, and it made it SO much worse. Then I switched to strengthening my feet, and that helped a little. But it was not until I focused on the things that can take load OFF my feet that healing started. The pain in my feet wasn't caused by my feet. I have a lot more respect for my body. I have realized that by and large, it is much smarter than me. When it swells, I assume that it needs the inflammation to heal rather than icing it. When a muscle is tight, I consider that it might be trying to protect itself and strengthen other muscle groups rather than doing insane amounts of stretching of that one muscle. I give it time to adapt. And I am finally switching to a more minimalist, barefoot-adjacent shoe (slowly). Anyways, I am glad you are out here. I feel like by and large, most treatment regimens of things like PF is missing the point in an utterly spectacular way. In a great irony, the most difficult thing to heal in this horrible journey has been all the damage I caused by trying to heal myself in obvious ways, rather than listening to my body and thinking critically. All the vids out there that talk about a single stretch that "cures" PF instantly ... ugh. So frustrating! Just STOP!

[@jennchewmpt]

Wow thank you for sharing your experience! I really appreciate your insights. I think by in large, minimalist, barefoot-adjacent footwear is the way to go for active and healthy people and you hit the nail in the head by emphasizing on the slowly part! I do believe that no one should be wearing orthotics and thick and cushioned shoes all the time their entire lives if I can help it .. but society has conditioned what we view as normal even though it may be wrecking our feet!

[@ShellBAtoms]

Great video! I've healed PF before in my right foot, and now have it in my left. I've already watched about a dozen videos about PF, but yours is the best. Thank you!

[@jennchewmpt]

Oh my goodness! That is such an amazing compliment, I appreciate your kind words so much!! Wishing you a speedy recovery with your other foot !!

[@ShellBAtoms]

@@jennchewmpt I gotta tell you - it is already pain free! I diligently did your excercises throughout the day, and.... in no time at all - like the next day - it was pain free! THANKS SO MUCH for making these videos and sharing your knowledge!

[@jennchewmpt]

@@ShellBAtoms Wow that's amazing!! I am so incredibly happy for you!!!

[@philvelasco1363]

Confirmed my phone listens to my conversations.

[@jennchewmpt]

were you telling your friends you had plantar fasciitis?

[@flumpyflumpy3515]

Agreed!

[@jennchewmpt]

@@flumpyflumpy3515 🤣technology these days is getting crazy!

[@Mungowongo]

It does, they are listening to our conversations. It will even listen to your guitar strums.

[@Mungowongo]

Thank you. I will give it a shot.

[@deepspoke2201]

I’ve been binging PF videos for the last two weeks and finally found this one which is the first with specific sets and reps; thanks so much!

[@jennchewmpt]

Awee Im so glad the video helped ! Let me know if you have any questions at all :) My pleasureee

[@DookeyRidr]

Wow. Incredible explanations and exercise walk-throughs. Thank you so much, and I will be checking out all of your content 🙏🏻

[@jennchewmpt]

Awee thank you so much for your kind words!!! Let me know if there are other materials you may want me to cover! Always looking for suggestions :)

[@shakirsyed8723]

Your exercises have had a positive impact on my pain. These are awesome for the reduction of pain. Thanks

[@jennchewmpt]

Thank you for watching and for letting me know!! Appreciate your support and I hope to create more content to help :)))

[@noneyabusiness1302]

Dang! This may be the best video on the subject! The use of graphics was very helpful, with your concise explanation. Thank you.

[@jennchewmpt]

Awee thank you so much for your kind words!! my graphics use is still on the amateur level haha but glad u found it helpful !! 🥰🥰🥹

[@notalcy]

Agree that dorsiflexion is key. Amazed that every podiatrist I’ve seen just wants you to buy orthotics!

[@jennchewmpt]

orthotics can be helpful as a temporary solution for sure (but it is a lucrative industry...) 😆 I do recommend insoles and orthotics to certain clients but most of the time the exercises are your more permanent fix . thanks for commenting!! 🥰

[@TahOMusic]

Watching now. Thank you.

[@jennchewmpt]

Thank you for watching !! :)) hope u enjoy!

[@TahOMusic]

@@jennchewmpt I'll send updates after a few weeks ! I have it in both feet... smh 🫠🫠🫠

[@echolude]

You are official guide to getting rid of this Dad body & all it's unexpected random pain. Thanks for the lucid instructions!

[@jennchewmpt]

Awee! thank you for such kind words ! U've made my day !! It is my absolute pleasure. I'm very happy the video has helped you :)

[@fearnobodyandtrustnoone]

Thanks for the tips. My plantar fasciitis has been a nightmare .

[@jennchewmpt]

Oh no sorry to hear that! I am planning on filming another video this week for plantar fasciitis when it is very very painful and inflamed so hopefully that can help u as well! Take good care!!

[@iamtheonlywilly]

Mines too…I stretch calves, foot pulls rearward, but she introduced some techniques I haven’t seen before.

[@daviurbina5531]

Hello I'm from Brazil and of all the videos I've seen (in Portuguese and English, many!) yours are the best, thank you! Success and may God bless you!

[@jennchewmpt]

Awee thank you so much for your kind words!! I really appreciate it!! :)

[@f.monster471]

Good Video. Thanks. It is quite hard to find good videos for training the right footmuscles. Stretchings helps not as much alone.

[@jennchewmpt]

Thank you so much for watching !! I'm glad you learned something new :))) Wishing you a speedy recovery!!

[@kgindy81]

I did the first two stretches and woke up with no heel pain for the first time in months 😢

[@jennchewmpt]

Amazing!! thank you for letting me know! And best of luck with the rest of your recovery !! 😄

[@maryfromflorida1894]

Thank you so much for such a great video and for taking the time to answer questions in the comments. I always learn alot from the questions. Maybe these exercises will help me with PF. I have had it for four months and it gets better then comes back.

[@jennchewmpt]

Thank you so much for your kind words! I really appreciate your support! Yes I am wishing you a very speedy recovery :)) Plantar fasciitis can be such a tricky injury because we are constantly needing to use it to stand and walk. But keep at the rehab exercises and if all else fails, may be wise to see a local healthcare practitioner to better guide you since every person's case is going to be slightly different!! All the best with your recovery!!

[@christophernoone5066]

I will implement these exercises. Thank you!

[@jennchewmpt]

You are most welcome! Wishing you a speedy recovery! :)

[@JBrain-qs1ll]

Thank you for the tips and specific exercises. One question: how many times a day, or how many times a week is recommended for these exercises?

[@jennchewmpt]

You are very welcome! My recommendation is once a day, daily if they don't aggravate your symptoms. If daily is too much, aim for every other day once a day!

[@JaiLeno-b8r]

I just stumbled across this video and I got planters fasciitis about 2 months ago. I’m going to give these stretches a try. How many times a week should I be doing these routines?

[@jennchewmpt]

sounds great! Every day if you can. Otherwise every other day but whatever is realistic for your lifestyle :) starting some exercises is always better than none! Wishing you a speedy recovery!!

[@BenMode]

I will try these. I was watching a lot of videos, I learned the right side of my body is tight, maybe my knees so my left side is overworked when I walk. So I am starting to do stretches every morning.

[@jennchewmpt]

Our bodies are extremely smart and tend to compensate naturally so keep being consistent but sounds like uve got a good routine right now. If it doesn’t resolve or start getting better in 6-8 weeks , definitely seek professional help :)

[@BenMode]

@@jennchewmpt thank you for your video, I will try them.

[@jennchewmpt]

@@BenMode Sounds great! Let me know if you have any questions :) always happy to help!

[@marlons1]

I did all these exercises and they did help. Best thing I did was a good insole to support my fallen arch, and consistent walking and in my case hiking. Haven't dealt with Plantar Fasciitis in years.

[@jennchewmpt]

AMAZING!! insoles can be a life saver :) Im glad they worked for you :)

[@nthakur4686]

which insole you are using

[@just_prashanthis]

Thanks a million dear.. After doing these exercises I'm feeling much much better.. God bless you ❤❤

[@jennchewmpt]

You are so welcome! My pleasure! Wishing you the speediest recovery!! 🥰

[@norbert1683]

Thanks for this! One question, if like me you have quite bad bunions do you need to do any other exercises for plantar fasciitis?

[@jennchewmpt]

Yess!!! The new video I just posted about plantar fasciitis answers JUST that question! 😉 hope it helps!!

[@AmericanPatriot-1776]

All really, really, good, I will try your methods. Stretching is really important. I was desperate one day so as I was sitting I started shaking my legs, from my hips to my toes, I shook them as hard as I could for 20 seconds and the pain went away. That turned out to be a quick fix for me. Sometimes when I'm standing I'll just shake that leg real hard, It's pretty weird, I know, but I was desperate. You have a very good video, thank you. My husband cut a 14" piece of closet wooden rod and I roll my foot/heel over it back and forth. It actually doesn't hurt.

[@jennchewmpt]

Thank you for your kind words!!! Yes what you did there is definitely an awesome quick fix . Distracts your brain and gets more blood flow to the area ! appreciate you watching my video!! 🥰

[@traceeglenn7475]

I have also found that the leg, ankle and foot shake does provide some relief.

[@jennchewmpt]

​@@traceeglenn7475 Yes !!! I'm glad you found that helpful! :) Wishing you a speedy recovery!!

[@NateInYoState]

Just went through the channel. Got some good advice, especially with this. Thanks

[@jennchewmpt]

Thank you for watching!! and appreciate your kind words very much :)

[@russbilderback]

Wow. Thank you! Pickleball has been wreaking havoc on my plantar.

[@jennchewmpt]

Hope these exercises help! And wishing you a speedy recovery so you can return to your pickleball asap!! :)

[@AENG1991]

Dealing with this now. New subscriber.

[@jennchewmpt]

Thank you for your support !! 🥰 I’ll definitely be posting more content on this issue so stay tuned :)

[@alane1000]

Definitely gonna try everything

[@jennchewmpt]

Let me know how it goes! Wishing you a speedy recovery!!

[@ytgg2008]

Great information!

[@jennchewmpt]

Thank you so much for your kind words!! really appreciate it

[@maywong6546]

Thsnks jen show us that excises , love it 🥰🥰:)

[@jennchewmpt]

🥰🥰thank youuuu 😉🙃🤩

[@darylhill9400]

Nice, comprehensive video!

[@jennchewmpt]

Thank you so much for the nice comment and for watching!! :))) really appreciate your support!

[@brittweir8844]

Fantastic video ❤

[@jennchewmpt]

Awee thank you for your kind words!! 🥰 and for watching!!

[@MANUREALITYGROUP]

Thank you jenn.🙏🙏🥰🥰

[@jennchewmpt]

Thank YOU for watching!! :)))

[@adapv9584]

Hey Jenn, many many thanks for this! Only people who suffer from plantat fascitis know what a nightmare it is...would you also like to do perhaps a video on chronic achilles tendonitis? It's so hard living with this..thank you🙏🙏

[@jennchewmpt]

Yes that is now on my list from these comments!! (so thank you for commenting!) and likely so, because people with plantar fasciitis very commonly also has symptoms in their achilles. I anticipate that video will be out next month, so stay tuned ! :) And thank you again for your support !! Means a lot to me

[@woloquellicecelia9704]

❤

[@jennchewmpt]

@@woloquellicecelia9704 thank you for your support!! 🥰

[@AV1611Fanatic]

I do not workout at all, when doing the ankle mobility, are you supposed to feel the quads? I feel like I’m working out my quads when leaning forward towards the wall during the LCR. Maybe because I’m weak.

[@jennchewmpt]

Oh no you shouldn't be feeling the quad! Maybe you are putting too much pressure onto the front foot when you are driving forward and downwards. Try to shift more of your weight to your back knee to offload the front quad and see if that makes a difference! I do think getting stronger will help!! Hope that advice helps :)) Thanks for watching!!

[@jnova3328]

Thank you for your helpful content. New Subscriber. Please do a video on Heel Bursitis and Achilles Tendonitis.

[@jennchewmpt]

Thank you so much for supporting my small channel! Means the world to me :) Yes for sure, I can definitely post about that sometime next month, so stay tuned!! :)

[@sarigommulasridher3058]

Thank u madam, i vl try tomorrow. I vl send u consequence.

[@jennchewmpt]

Yes please do! But don't forget that recovery does take time!! Be patient :)

[@K_Super999]

Thanks again!

[@jennchewmpt]

You are very welcome! :)

[@ashay2]

I’m finding it hard to do the banded toe flexion standing given the pain. Would it be just as effective to do it seated?

[@jennchewmpt]

Yep you certainly can!!

[@ashay2]

@@jennchewmpt thank you!

[@twotiretirade4624]

Do you suggest to do these exercises once a day or twice daily? Also how many days a week would you suggest doing these exercises?

[@jennchewmpt]

If the exercises aren't aggravating symptoms, try to do them 2 times a day daily ! :) hope that helps! Feel free to adjust frequency and volume based on tolerance :)

[@AnelisFlorio]

i never get pain in the mornings. i look forward to my morning because its when i have 0 pain. it only happens after 5k steps on average or standing too long.

[@noodles6281]

Do I do these exercises with shoes or barefoot other than the band stretch?

[@jennchewmpt]

Feel free to do them barefoot if your pain isn’t too much and you CAN go barefoot! You will get even more benefits doing so! Hope that helps and wishing you a speedy recovery :)))

[@JB-bf3je]

How many times a week is it good to do these exercises? Can I start even if I still experience the pain?

[@jennchewmpt]

Try doing them at least once a day daily! If you’re in a lot of pain and you can’t stand on one foot you can skip that one for now but otherwise you should be able to do them. I also have a video filmed and I’m in the process of editing it right now for people who have very painful plantar fasciitis pain. I should be posting that next week! So stay tuned if you can’t do these ones right now! :)

[@JB-bf3je]

@@jennchewmpt Thank you very much! God bless you! 🙏🏼

[@Animeisoutstanding]

Thank you so much! I’ve been dealing with this for about a month now and it’s been going in waves of super painful to painful. Just doing one of these helped tremendously!

[@jennchewmpt]

Amazing!! Wishing you a speedy recovery and thank you so much for leaving such kind words !! Appreciate your support 🥰

[@akkuverma2328]

Hi,how's it now?

[@Animeisoutstanding]

@@akkuverma2328 doing a lot better recently! Still have days where it flares up, but been walking easier than before.

[@Trumpwonhahahahaha]

What about when your heal pain is whenever you’re standing/walking?

[@jennchewmpt]

I recommend checking out this video here if your symptoms are very painful and aggravated! kzbin.info/www/bejne/hX27n56wapehq7csi=ry_ResuesdHmaW4M Hope this helps! Wishing you a speedy recovery!

[@annlucas8654]

Hi there, what is that knee cushion you're using and where can I purchase it from?

[@jennchewmpt]

Amazon is my best friend !! Otherwise lots of stores that sell fitness equipment should have it !

[@Balancedtrader12]

is it mostly because calf muscles are not stretched ??. it was all good . one day I tried bulgarian split squat and next say resulted into this pain. Its very annoying if persists on a daily basis for long time. I got this strap from amazon which does reduce the pain. do you recommend it to wear it. any idea how long it will take to heal fully. Thanks

[@jennchewmpt]

Yes calf muscle tightness is one reason that can cause this problem . Calf muscle tightness can also certainly exacerbate the problem if you have heel pain. Yes! If the strap helps, I don’t see why not! Recovery is all about pain management and then strengthening and improving mobility again! Usually it may take anywhere from 6-8 weeks and sometimes even longer depending on the severity of the injury and your lifestyle. Wishing you a speedy recovery and hope that answers your questions!!

[@MJ-vz2pc]

Thank you

[@jennchewmpt]

My pleasure! Hope the video helps you!! 🥰

[@MJ-vz2pc]

@ Oh my gosh, the pain isn’t getting better with other stretches I have seen on YT, and the ones you showed are different SO… they super resonated with me. I will start first thing in the morning. Thanks again.

[@jennchewmpt]

@@MJ-vz2pc Thank you so much for your kind words! I am so happy to hear that my exercises resonated with you. Stay consistent !! :) And wishing you a speedy recovery!!

[@SueGoley]

Can you suggest a modification for the first exercise for someone who can't be on the knee for an extended time.

[@jennchewmpt]

Hi! You can try doing it with your foot on a bench or a high step! Let me know how it goes :)

[@SueGoley]

​@@jennchewmptThanks for the modification advice. I find this to be helpful. Another general question. How much time to leave between sets. And are these best done once a day or more?

[@jennchewmpt]

​@@SueGoley Glad you found that helpful :) Leave about 45 seconds between each set. Feel free to do them 1-2 times a day as long as they aren't aggravating your symptoms Great questions!😁

[@SueGoley]

Thanks again for your answers. I have been suffering with PF for 7 months on my left foot. Podiatrist gave me a few exercises, which really didn't help much. A therapist I am seeing for another reason (pelvic floor dysfunction with tight left levator Ani muscle) noticed my left hip was very tight and weak. She gave me a few more foot exercises. The deep heel pain is mostly gone but after standing and walking my left foot has intense pain on the lateral side of the heel. Last night I did your exercises and the pain and stiffness were greatly diminished. I am going to keep doing these and hopefully get more relief soon. And even after a few times doing the leg balance with weight shift, my ankles already are showing more strength.

[@MariaNason-p7m]

Can i continue to walk a shorter distance or will this worsen the plantar fasciitis? My pain isn't as bad as I've rested from walking for the past few weeks and continue the stretches.

[@jennchewmpt]

Shorter distance and taking shorter steps would be helpful . Usually biking and swimming are better activities for plantar fasciitis

[@penina6281]

Where are you meant to feel the banded great toe flexion? I feel it in the top of my foot so maybe I’m doing it wrong?

[@jennchewmpt]

Mmmm ya youre likely using the wrong muscles if you feel it on the top of your foot. Should definitely be feeling it on the arch of your foot on the bottom

[@westwasbest]

A doctor on another channel indicates one of the worst things to do is to stretch the plantar, by pulling the toes back and doing very exercise that you are demonstrating. What are your thoughts on this? There seems to be two schools of thought One is to pull the toes towards you to stretch it, and the other is to pull the toes down to stretch it, it seems like your method would irritate an already bad situation, am I wrong? Wouldn't stretching it tear it and irritated more?

[@jennchewmpt]

Hi there! Thanks for watching the video ! Just for clarification, did you mean the calf raises that I am stretching the plantar fascia? I don't recall statically stretching the plantar fascia in my exercises in this video

[@jennchewmpt]

But I personally think there is nothing wrong with pulling the toes back or up (pulling the toes up would be stretching the plantar fascia more but sometimes the top of the foot can be tight as well so pulling the toes down would not be a bad idea too...) the problem with youtube is that each treatment plan for each case should always be individualized but in youtube we are generalizing.... hence i have a disclaimer in each video. if symptoms aren't too acute and too symptomatic, there is nothing wrong with stretching the plantar fascia. if pain symptoms are very aggravated, then you don't want to be stretching it until you calm down the symptoms and you are further along in the recovery process. that's just a brief answer on my part but lots do come into consideration and I don't like blanket statements that state no you can never do that.. very case is different unfortunately! hope that helps! 🥰

[@wendyhale2189]

Great content. I don’t mean to be rude, but you may want to consider dropping the pitch of your voice and eliminating vocal fry (search KZbin if you are not sure what that sounds like). You will sound more confident.

[@jennchewmpt]

ahh I’ll ask my camera man to see if he knows what that is! Thanks for the suggestion!

[@gr01dc]

Agree. Not rude all. Key to communicating effectively. Tone of voice and pacing.

[@fofa1670]

أعاني من هذه المشكله منذ 3 سنوات راجعت الطبيب واستخدمت الأدويه لكن لافائده.. لا استطيع الوقوف أو ممارسة الرياضه، انجز معظم اعمالي وانا جالسه،، سأجرب هذه التمارين ربما تفيد... شكرا لك.

[@jennchewmpt]

Google translate was amazing haha Yes thanks for watching!! If it's been ongoing for 3 years, might be best to go to a licensed healthcare practitioner like a physiotherapist for an assessment. Clinically, shockwave therapy is quite effective for healing it but you would need to find a provider who can do that for you!

[@ghanyabdoul5076]

جربها رح تشعر بالتحسين لدرجة عالية

[@david-nb5ug]

has this worked for anyone with pain in the front arch of the foot?

[@jennchewmpt]

Front arch… do u mean the transverse arch?

[@david-nb5ug]

@@jennchewmpt oopps I got the name wrong I mean the half of the Medial Longitudinal Arch closest to the toes!

[@jennchewmpt]

​@@david-nb5ug I am just editing a video to cover tibialis posterior tendinitis/tendinopathy right now. I should post it tomorrow! If you google that injury, is that the area of pain you might be referring to? If not, I would suggest that you try these exercises on this video as long as they don't aggravate your symptoms because mobilizing and strengthening your ankle and foot are usually beneficial . The exercises might just be a bit less targeted towards your injury. So I would suggest you get it checked out by a healthcare practitioner! Hope that helps! :)

[@K_Super999]

New subscriber here😊

[@jennchewmpt]

Thank you for supporting my channel !! 🥰 Let me know if you have any content idea suggestions as well :)

[@K_Super999]

​@@jennchewmptmake more shorts, edit everything and make it shorter with a catchy title (same suggestion I give my brother for his KZbin channel 😊)

[@jennchewmpt]

@@K_Super999 I’m trying to do that! :)

[@K_Super999]

@@jennchewmpt great 👍 good luck 🤞

[@disneylandx123]

1:57 wall lounge 3:54 calf raises 5:34 toe flex 7:11 leg balance Use these if you want to skip all that yapping. Made a 8min video into a 20 second video for yall.

[@jennchewmpt]

😆 thank you for creating those time stamps

[@siddharthpathare2]

​@@jennchewmptplease pin his comment

[@nadernikmorad73]

Hi there could you recomend some shoes thanks

[@jennchewmpt]

If you have plantar fasciitis, you probably want to try on some stiff soled shoes with solid heel support . Some common brands that people like are HOKAs, Brooks and New Balance ! But everyone is different so you need to try them for yourself and see which ones fit you best :) hope that helps!

[@nadernikmorad73]

@@jennchewmpt thank you for your reply :)

[@jennchewmpt]

@@nadernikmorad73 My pleasure! hope that helps :)

[@Blgablga-k3b]

What about if I have knee pain

[@jennchewmpt]

Were you looking for a video on how to fix knee pain? You should still be able to do these exercises with knee pain! let me know!

[@DebdulalSingh]

AthleanX makes the best videos. BTW thanks

[@jennchewmpt]

Yes they definitely do! they’ve been doing it for way longer than I have 🤣

[@fandetupaco]

​@@jennchewmptJeff from ATX recommends calf raises like you do but also recommends strengthening the gluteus medialis muscle as well as the lower back. These points are all important in the kinetic chain that eventually links up to the plantar fascia. What are your thoughts on this please?

[@sbcreation7022]

New subscriber 😊

[@jennchewmpt]

Awee thank you so much for your support!!! 🥰🥰 Let me know if there is any content you are specifically looking for as well! Always looking for ideas :)

[@V8Hungry]

I don’t get heel pain I get pain in the fleshy part of my foot just behind my toes when I first get out of bed, will this help with this?

[@jennchewmpt]

You could certainly try them if they don't aggravate symptoms but I would see a licensed health care provider locally to get a more concrete diagnosis especially if your symptoms are acute and painful !

[@V8Hungry]

@@jennchewmpt thank you!

[@jennchewmpt]

@@V8Hungry My pleasure!! :)

[@Rishav_paul]

Can we do the toe raises barefoot?

[@jennchewmpt]

Yes you certainly can! That's the preferred way if your heel pain isn't too bad !

[@CT-rf1jh]

What if my plantar fasciitis tendon is torn

[@jennchewmpt]

If your plantar fascia is torn, watch this video and follow these steps first ! kzbin.info/www/bejne/hX27n56wapehq7csi=SDN-z0mkpaZJOtkT Let me know how it goes!

[@satchycollins3985]

Thanks

[@jennchewmpt]

You are so welcome! Hope you learned a thing or two :))

[@nomanmohd4589]

Can we take a steroid injection ? I have been having this since 15 months , no exercise is fixing this and no tablets is fixing

[@Iz0pen]

Lose weight

[@jnova3328]

I hope you find relief soon! I personally won't have anything to do with steroids but I do respect anyone who makes the decision to use steroids. If you decide to try steroids, I suggest that you read everything you can about it before you try it. For the past 4 months, I have been dealing with plantar fasciitis, a heel spur, and tendinopathy in my Achilles tendon with mild arthritis in the mix of problems I'm having with my foot and I also have no arches left in my feet which is contributing to my PF and makes me pronate too much when I walk, I need the help of an orthotic but my foot is to inflamed to use a full one at this time. My doctor and my physical therapist have agreed that my foot is too inflamed to have a full orthotic but I can use a Gel Heel Cup. The Gel Heel Cup has been an amazing help for me, it takes some of the pressure off of my heel and helps me to be able to walk for longer periods of time. I bought mine at a pharmacy (Walgreens) for under $10.00. I even use them in the house when my pain escalates. It was stressed to me by both doctors to use a Gel Heel Cup in each one of my sneakers and not just in the sneaker with the foot that has PF. If I were to only use a Gel Heel Cup for my PF foot then it would cause an imbalance. It is important to use both Gel Heel Cups. This is what is helping me: *PHYSICAL THERAPY* (1) I have physical therapy 3 times a week. (2) During physical therapy I receive massage, ultrasound, electric muscle stimulation, laser, and PEMF Therapy is a pulsed electromagnetic field that is placed behind both of my calves and on my foot that has PF. I THINK PEMF AND THE OTHER THINGS I AM DOING ARE HELPING TO LOOSEN MY TIGHT CALVES AND HELPING MY PF. (3) In physical therapy I stretch and strengthen my feet and legs with exercises that change according to how I am progressing. (4) At the end of my therapy sessions my foot and ankle are iced and I receive a laser treatment before I leave. (5) I stretch and strengthen both my feet and legs every day at home. I ice my foot at home once in the day and before I go to sleep. (6) I started to feel better which led me to do too much exercise at home and caused a slight setback. I then had to back off doing too much and I did recover from my setback. ALSO: I don't get out of bed in the morning or during the night unless I rub the bottom of my foot and in the morning I use a tennis ball and roll my foot with PF on it. **CHIROPRACTIC CARE** (7) I get adjusted by an Applied Kinesiology (AK) Chiropractor twice a month. I prefer a Chiropractor that is trained in Applied Kinesiology but a Chiropractor who doesn't incorporate AK in their practice can also be helpful. ***DIET/SUPPLEMENTS*** (8) I am losing weight and have changed my diet to eliminate foods that affect PF and my health. I am taking supplements that are helping my overall health and also my PF. My diet was one of the contributing factors to getting PF and not getting rid of it. I think I would not be getting better if I didn't change my diet and also lose weight. ****KZbin CHANNELS **** (9) A few YT Channels that have helpful information: * WILL PROWSE- Plantar Fasciitis Survival Guide (I HAVE WATCHED ALL OF HIS YT VIDEOS, HE IS FANTASTIC AND HAS WRITTEN A BOOK AND IF YOU READ THE COMMENTS BELOW THE VIDEO, OTHER PEOPLE HAVE THE SAME OPINION) kzbin.info/www/bejne/i6GVpmeVrduJqKM * DR. ERIC BERG kzbin.info/www/bejne/o4Gwp4mDlt52fNE kzbin.info/www/bejne/nYnHnYOrgMusjtU *The 10 Laws of Plantar Fasciitis Recovery kzbin.info/www/bejne/rqbQaaJ-mLWlprM *KEN D. BERRY, MD kzbin.info/www/bejne/epiTm3eBq5lkb6s *DOCTOR JANINE kzbin.info4hYnyJlEldw PEMF THERAPY: is a non-invasive physical therapy that uses electromagnetic fields to treat a variety of conditions such as: * PLANTAR FASCIITAS and nerve injuries. * Musculoskeletal disorders: PEMF can treat delayed union or nonunion fractures, osteoarthritis, osteoporosis, osteonecrosis, and tendon disorders. The therapy is thought to work by mimicking the electrical activity in bones during movement and influencing cellular behavior through electrical changes. * Pain management: PEMF can treat post-operative pain and edema, * Wound healing: PEMF can promote healing in tissues.

[@jennchewmpt]

I understand how frustrating that can be! Steroid injection is something that can be done after consulting with a physician. Every case is different , but it is definitely a possibility if conservative treatments aren't working and you've given it your best shot! There is also shockwave therapy that I do clinically that has evidence to support its efficacy and I find good results with it clinically from personal experience . Something to look into if you haven't yet! Hope that helps and wishing you a speedy recovery!

[@coreyhouse3395]

I went to the doctor last night and this is what he said I have..But my pain is around my big toe an that ball ..I have no pain in ma hell tl

[@jennchewmpt]

Mmmmm if your pain is around your big toe, it might not be plantar fasciitis….

[@jacobstevenson357]

Why don’t you want your toes scrunching? I always seem to do it

[@jennchewmpt]

Constantly scrunching your toes can overtime tighten your foot intrinsic muscles and if those muscles get too tight, they may also become weak over time . And when the muscles become weak, they won't be able to support your foot structure as well and that can in turn cause you to overload your plantar fascia . Hope that isn't too winding of an answer but everything is connected in the human body!! Hope that helps!

[@notalcy]

Agree that dorsiflexion is key. Amazed that every podiatrist I’ve seen just wants you to buy orthotics

[@jennchewmpt]

🥰🙏🏼😇

[@ferrellslim]

Does plantar fasciitis have something to do with fascia?

[@jennchewmpt]

Yes it does. Plantar fasciitis is typically micro tears in the plantar fascia causing the pain and inflammation in the plantar fascia

[@ShreddieMercury]

Have you ever had PF?

[@jennchewmpt]

I have 🤫🫢.. it’s such a common issue!!

[@DareHouse]

So, my pain is in the area right @ 5:23 mark. Rather than the pain being on my heel, it’s like right where the arrow is pointing. Is that still considered “plantar fasciitis ”? I have a like a ripping sensation there sometime . It feels like a tearing sensation almost.. like it feels good when I rub my own foot and put pressure on there. The pain almost feels good at that point… :(

[@jennchewmpt]

If the pain is there, it could be something else rather than plantar fasciitis. Typically plantar fasciitis presents pain on the heel (medial aspect). I would advise you to get a healthcare professional to help you with a more concrete diagnosis . I am planning on filming some videos to help with diagnostics in the future so stay tuned! And wishing you a speedy recovery!!

[@DareHouse]

@@jennchewmpt oh thanks! It happens on and off… I don’t know the term, but whatever tendon that is that flexes when I lift my big toe on the bottom of my foot … thanks for responding 💙

[@JesurunBenjamin]

Nice vid. You're pretty!

[@jennchewmpt]

Awee thank you so much! 🤭🤗

[@JesurunBenjamin]

@@jennchewmpt Anytime love!🥰

[@AlleyNadine_7]

My pain is on the left of my foot to my heel on my left foot

[@jennchewmpt]

Wishing you a speedy recovery! Did you have a question about that?

[@anonymous-qr5il]

I currently dont have heel pain..but I feel I am very much prone to because.. I have to stand for 6-7 hours and also walk for 3-4 Hours for my job..and that is mandatory.. So pls tell doc..what should I do?? to avoid heel pain. Because I've started feeling something there. Im thinking to buy a heel support?

[@jennchewmpt]

My first recommendation would be getting it assessed by a licensed healthcare practitioner like a physiotherapist but in the mean time, just some generic advice for informational purposes (and not medical advice), you can try and find more supportive and stiffer soled footwear, ice the heel after work, and roll the bottom of your foot with a lacrosse ball or tennis ball! I'd recommend you get your personalized diagnosis from a healthcare professional like a physiotherapist though! hope that helps!! :)

[@Iz0pen]

Lose weight

[@kolalabetlogo3476]

Can i do the stretches barefoot?

[@jennchewmpt]

If going barefoot doesn't bother you, yes feel free to do so! ; if it does, wear your shoes :)

[@aqeebshaikh6634]

Too much pain my feet madam

[@jennchewmpt]

There are easier exercises to do if your plantar fasciitis injury stage is more acute and more painful , I can certainly put it on my list to film that video if you’re interested! Let me know if you want that videos from me !😉

[@kidslanguage-g6e]

Turned 40 and suddenly I have PF , carpal tunnel , dry eyes etc together

[@jennchewmpt]

I hear that all the time!! You're not alone!! We will all go through this Aging sucks!

[@mamarhiyeschannel6541]

I have Planter fasciitis😢 So much pain 😢thanks for this tips❤

[@jennchewmpt]

Wishing you a speedy recovery!! Plantar fasciitis is such a pain!!!

[@akkuverma2328]

Hi,any improvements?

[@pinkythakkar6148]

👍👍👍👍👏👏👏👏

[@jennchewmpt]

Hope u enjoyed ! Thanks for watching!! 🥰

[@Oldsoles2]

can you adapt these to older adults

[@Eric-kq3nv]

Fix plantar fascitus for real with Green Lipped Muscle oil or powder. Same thing that's in Omega Xl, but buy it for $8 in a capsule for $8. I did this and have 10+ ppl I've told this about that fixed the pain in a couple months but you should use for a full 6 months. 3 years later and no pain. My ankles are still messed up but I ruptured my achilles in two places and worked as police in a high crime city for 25 years. I'm doing other things to fix my ankles but as far as plantar facials pain it will be gone

[@jennchewmpt]

Thanks for sharing what has worked for you! :)

[@adrianabarbulescu9270]

This only caters for young people , none of your exercises are suitable and/or safe for seniors !

[@jennchewmpt]

Sorry this video didn't cater specifically to seniors. I wouldn't say these exercises aren't safe for seniors since everyone does have different functional capacities and youtube is merely a channel where I have to give generalized advice. I would recommend watching this video instead: kzbin.info/www/bejne/hX27n56wapehq7csi=kq5BGzhYOxkOpwiP this video outlines easier exercises to help with plantar fasciitis. Hope this one is better for you!

[@K_Super999]

One comment I'd make is people should learn to do these exercises barefoot. Western civilization is horrible and all its values are terrible, as an African we love being bare footed and walk for miles. I need to loose weight though 😂

[@jennchewmpt]

I totally agree about the barefoot comment. With plantar fasciitis though, especially if it is too painful, stiff shoes are usually a good idea in the beginning for until the foot and ankle are both strong enough to support the person's own weight with any weight bearing exercises or activities - Since going barefoot and standing on one leg could be painful in the beginning with an injury! It's definitely trickier with western civilization making everything as concrete pavement though - I admire your strong feet and ankles!!

[@K_Super999]

@@jennchewmpt thanks Jenn for the reply. I walked on the beach till my ankle and feet got stronger. I suggest that you think about it and maybe use the idea of you think it would work for others.

[@jennchewmpt]

@@K_Super999 beach is good! hard to walk and run on the sand!!