Plantar Fascia Exercises

[@jamiecalderhead-guitarandv6301]

Started over a year ago on a daily basis and I've been 100% ever since. Passed it on to several friends. Thanks a million...God is using you to help LOTS of sufferers.🙌

[@patsysolanki6730]

Ok, I've had PF for over 6 months, and it was getting worse - I was in miserable pain all day, every day. But I'm 4 days in, and I'm already feeling SO much better. I've tried all sorts of things to get some pain relief but this 6.30 is an absolute game changer! I do these and one extra stretch (a gentle lunge type stretch for the hamstring) and I can already feel I'm now in a healing phase. No meds, no chiropodist fee, no yikes when I get up from sitting and I can do my morning walks again. Thank you SO much for this, its changed my health!

[@tjwash2]

You have kind eyes, and a warm toned voice. Both of those things would make me feel at ease if you were my physical therapist. Aside from your knowledge and skill, having people relate to you and feel empathy is an important part of your line of work. You’ve got it!

[@Wellitsjustanotherchannel]

This has been a god send. Thank you for this. Two weeks of constant pain gone in 10 minutes sure it comes back but the break from constant pain has given me so much joy.

[@Rachael39994]

Thanks these really worked. I did these about 3 times yesterday, for the first time. Today I have zero pain. I’m going to keep doing these. And see my doctor on Monday. Thank you so much!!!

[@mikejohnson-hu6nk]

This is 2018 and I have found after reviewing a lot of videos for planter and arch problems. Pat..yours is still the best. Its effective and provides immediate relief. I've been doing these exercises for 3 weeks now. And My planter is all but gone. I still do them for maintenance. I've also been to a chiropractor to get adjustments. If you have chronic Planter F This is the one!! Thanks a million!.. And one hint people..You gotta actually do these exercises every morning. Ice and anti-inflams help also.

[@annitakinos663]

I was diagnosed with Plantar Facitis on both feet 👣they gave me 3 cortisone shots and a pair of boots and out the door bye and pay 85.00 . As much as I wanted the Podiatrist to give me suggestions. He wasn’t having the time. But I decided to do my own searching. Found this on KZbin. I also found red LED lights. And Hollistic approach. I do now understand how important it is to stretch those feet in the morning before getting off bed. It’s still too early for me to say that it’s working but I be back to let everyone know it did. I also order socks that help and inserts. But thank you for your video. 🙏♥️

[@bobbrown1995]

How you feeling now ?

[@payalsingh4700]

It worked wonders🙏🏻thank you so much for sharing it. I was not even able to walk properly due to pain in my heels but Just after doing it 2-3 times I felt the pain getting less ...may God bless you. Keep up the good work 👍🏻.

[@alpaMUA]

I noticed a benefit in just 2 days of doing these! I've kept it up and it has really reduced the pain in my heel!

[@dillonfrancis5011]

Thank you for explaining it without being extra. This video was extremely helpful.

[@johncoghill8685]

I have been annoyed with plantar fasciitis for the past 6 months and have gone through 3 sets of different exercises, massage, tapings, night splint (Strassburg Sock) and orthotics with no change. The 2nd day I did these exercises, exactly as described prior to my first step, I found relief for 1/2 day. The 3nd day I found relief all day by doing the exercises again at midday. YAHOO!!! Remarkable. Thanks Pat Stanziano

[@swimfan6414]

Another good resource: www.amazon.com/5-Minute-Plantar-Fasciitis-Solution/dp/1457539268/ref=asap_bc?ie=UTF8

[@patstanziano8910]

your welcome

[@georgewalters7748]

If you want to cure your plantar fasciitis fast then visit this website here to find out how: HootFoot. info

[@husseymangtv]

How is it now John Coghill? still okay if you exercise them out?

[@M1s1nG]

here's several tips for plantar foot Try to rest your feet Consider Wearing supportive footwear Use ice on your heel Take ibuprofen or another nonsteroidal anti-inflammatory drug to lessen pain and inflammation Wear night splints Do stretching and strengthening exercises. (I learned these and why they work from Rohon Foot Care website )

[@slywlf]

Thank you so much! I am no athlete, but a 61 year old woman working two standing jobs, and when the pain in my left foot first started I was told this would be chronic - never go away. I was afraid I was going to have to quit work. Just the first two exercises for a week were enough to make the pain recede to a bearable level. So and now I am doing them all on both feet every day as preventative care, and now it only occasionally gets bad late in the day. In the meantime, I have met several people also suffering from this issue and have referred them to your video for relief! :-)

[@slywlf]

+neeheeleest What interesting info? Either this site was written by a semi-literate, or was translated very badly from - what? Chinese? Sorry, but I do not watch videos which clearly are aimed at parting me from my money before giving me any information.

[@stephstremp]

Already feeling much relief after doing these exercises for the first time. Looking forward to progressing. Thank you, Pat!

[@LauraYT22]

Hi, how long have you been suffering for with it?

[@stephstremp]

@@LauraYT22 Just a few months. Stopped doing the exercises while on vacation and I regret it. Gonna start them up again tomorrow!

[@indiepublish4119]

Thanks Pat. Your 6/30 exercises have really helped. I've gone from lame to 80% in just a few days. No meds, no devices, no MD. As an aging athlete I still intend to stay proactive about exercise, but realistically must expect some bumps in the road like this from time to time. I'll consider your channel a valuable resource when the going gets tough -- and the tough get going! Gratefully, Dan

[@Amisha_S]

This is by far the best plantar fasciitis exercise on You Tune right now, and I’ve checked out many of them. Thank you, you’ve really helped! Subscribed too!

[@janetburke6698]

Been doing these exercises for 10 days and after a week, the pain in my big toes is almost zero AND I have started to feel connection to my glutes.

[@danielasanchez5765]

There are a few components to plantar foot treatment. One plan I discovered which successfully combines these is the Fergs Foot Formula (google it if you're interested) without a doubt the most useful resource that I have ever seen.Check out all the amazing info .

[@faraahbarafwala]

How did u diagnose tht you have planter facitis

[@elenaandersontroncosopeder1945]

Hola Pat tengo fascia plantar y mi doctor me mostró tu video para que haga tus ejercicios empezaré mañana 16😢 de febrero 2024 te iré contando los resultados gracias

[@Jojo-oo4es]

Resultados?

[@amiegray1722]

Thank you so much! Praying this helps. The pain had gotten increasingly worse and it hurts to put any weight on my left heel at all.

[@wendyearwood]

Started dding these exercises yesterday and my pain level is already MUCH less! I am doing them three times a day as my pain is severe. Extremely hopeful. THank you

[@MudGod1969]

Are you still alive? Has it healed after five years? :)

[@ricwelbre2270]

There are a few factors in curing for plantar foot. One place I discovered that successfully combines these is the Natural Foot Wizard (check it out on google) definately the best remedy that I've heard of.look at the amazing info .

[@mizzkb00]

Have tried other things since I've only had this for about 2 months but have tried your suggestions for about five days and have found 80% relief!! Am going to keep doing it for a few more weeks. I can literally get up in the middle of the night now without being in agony. Thanks!!

[@patstanziano174]

Katherine Blue my pleasure. best of luck

[@adharhasan4693]

@

[@oneezgoer]

Thank you so much for the video and the instructions. Your exercise treatment really help relieve the terrible pain associated with plantar fasciitis. I ended up getting a brace to wear at night and a compression sock for the daytime. Finally, I'm pain free after 4-5 months of limping around every day. Again, Thank you

[@stanleywilson8253]

Enjoyed this and will try to regular in doing this...Thank you...choice from New Zealand

[@valeriealabau457]

Very short explanations for the exercises and straight to the point ( not like some that suffer with verbal diarrhea’) congratulation

[@user-wq3xn6iw2e]

Hello Pat! Thank you for your wonderful simple exercises which has helped me immensely! After doing these 6 exercises regularly for a couple of months n opting for Sketchers, I can feel the difference..i came upon your video by chance and I know in my heart it was an answer to my prayers as I couldnt walk without excruciating pain for over 2 years. Even my ortho failed to detect this condition. May God bless you Pat. I direct even strangers who suffer from PF to ur video. Stay Blessed n thank you for posting! Best wishes

[@charlotteherndon8603]

Only 2 nites and i have no pain. Thank you so much because i was getting really scared.

[@stephenrush1590]

Sorry How can you do the toe raises before getting out of bed?

[@bobverber8969]

This was greatly helpful. Pain has alleviated but still do the excercises for maintenance and great way to start the day.

[@tuulasa]

Thank you for this from Finland.

[@michaelbowles4891]

The last exercise hurts, to varying extents, while I do it. Does that matter? Should I keep doing it anyway?

[@arnielahtonen1747]

I've been doing these exercises every morning for over a month now, and although I've had tremendous relief of my heel pain and am able to now run my 3 miles every weekday, I still have minimal pain, mostly later in the day. Someone told me that this heel pain/fasciitis will last 8-9 months, no matter what you try! I hope they're correct because I'm entering my 6th month with this condition! I'll keep you posted and if anybody has any comments on this, please add them. thanks

[@haiderabbas8397]

Hellos... Is ur state completely gone? Are u ok now?

[@LauraYT22]

I would love to know how long it lasted also please if you see this let us know

[@arnielahtonen1747]

Wow! This was over 8 years ago, so my memory is a little foggy, but seeing as I said that I was in my 6th month of pain when I wrote this, I would say it lasted another 2 months, and simply went away! If I had started these exercises earlier would the pain have gone away earlier? Who knows!? And, it’s been totally gone ever since! I would highly recommend the ‘rolling pin’ exercise. That one ‘hurt so good!’ Haha! Good luck, everyone!

[@Dennis123311]

Both of my foot started hurting . I still can’t walk at all and i am still currently feeling lots of pain just moving around my foot each day. Just feels like a really uncomfortable spasm smh.. hell please !

[@poshko41]

Sounds much better than the spring up out of bed and stumble into the lamp routine I’ve been doing. Thanks!

[@sandhyapandey3583]

Thanks for sharing . I'm suffering from this for 5 long years and it getting worse...I had no idea what it exactly is ...I'll try this

[@lailahalabi6014]

Awesome video LOVED IT ! it gave me so much relief instantly . Thank you so very much

[@asumdai4894]

Since 1 year my left leg aiyooo ..took injection ..did everything but ds one is Great ...my pain is improving ..wow ..share it to one patient also ..thank you

[@KiranYadav-qp4sp]

was having heel pain from past 3 months but I ignored that. 3 days ago I searched for heel pain treatment. I found some of the videos about stretching Exercises and Icing. I followed the videos. I did stretching and icing and believe me or not, my pain cured the third day.

[@hafsakhan1779]

Thank you so much pat I was feeling hell pain in the morning I did and feeling relaxed how many times should we do each exercise please can someone explain ?

[@tizianaantonini5233]

Questi esercizi vanno bene pure per il dolore che ho x lo sperone calcaneare?ti ringrazio se mi risponderai ,è molto doloroso.

[@bendietrees]

Another great one is to step on the ball of your foot and slowly lower your heel to the ground. If you don't feel it, tilt your toes a little either inward or outward and try again I'm that position. It's helped me a lot. I don't feel any stretch at all from #4 :(

[@PoeLemic]

You are a Saint. Thank you for showing us this. I am starting to attack my P-F. I had my first ever PF experience on 3-28-2021, and I fear throughout the day (even up to 4-16-2021) any single sharp pain like that again. I bought me new shoes, got a night brace, and just got a wrap from Amazon today. GD that fucking hurt. So, when I feel better, I will try to do what you have said. I just want it to get better. I can't believe how painful it is. Here are my past KZbin comments ... * -- I just had an episode last night for first time, and it was SO INCREDIBLY PAINFUL. I thought that I had nerve damage or broke my heel. I am not one to feel pain too intensely, but this was like STEPPING ON A LAND MINE. So, I went to Urgent Care, was finally seen, and they diagnosed it as this. So, I plan to be aggressive and heal it. * -- Yes, it is DAMNED TERRIFYING walking on it. I just had one morning on 3-28-2021 where I had my first experience with P-F. And, GD, I've never felt so much pain. I wanted to go to Emergency Room, because I didn't know what it was. It felt like a Land-Mine, seriously. But, BCBS talked me into Urgent Care, and they diagnosed P-F. Never even heard of it. But, my gosh, I hate to be in your camp now, but it looks like I'm going down same path as you. I hope it gets better, and I hope it doesn't take a FREAKING 10 months to get better.

[@purabikalita5]

My pain in directly upper part of the sole ..what should I do??

[@tinamarie6146]

so is my pain...i have read that you can also get this condition in the front balls of your feet and not the heel...do the exercises and wear good support shoes....

[@musicfan2010100]

I’m crying 😭 it feels so much better after the first go

[@Terrymic1]

Amazing results. My feet were killing me last night and have been hurting for months.

[@buragaprasadbabu9226]

Sir I have same problem but not cure how to problem clear don't know plz help me sir

[@spikejones5531]

Just a little note I have been doing your heal spur excrcises in the morning and what a difference THANK YOU THANK YOU THANK YOU ????!!!!!!

[@enilee3161]

Do you still do these exercises?

[@michaelwright1467]

Great video here Pat. straight to the point or shall I say Points! I have been doing these simple yet effective exercises for about a month now. Have noticed marked improvement in my foot pain. I walk a lot in my job. And have also invested in some great walking shoes as well. 10 stars!

[@bryanahaya3628]

I have spent months studying plantar foot and discovered a fantastic website at Rohon foot care (google it if you are interested)

[@michaelwright1467]

@@bryanahaya3628 Thanks Bryan. Good Info and website!

[@magic1058]

@@bryanahaya3628 stfu

[@ramirowalett764]

1) Start by sitting on the ground, legs flat out in front of you. 2) Loop a strap around the ball (at the front pad) of the foot and gently pull the strap tight towards you, keeping the legs straight. 3) Only pull until you feel a gentle stretch, then hold the position for roughly thirty seconds. Breathe gently throughout. 4) Relax for 30 seconds and repeat 3-5 times.

[@ramirowalett764]

Hope it helps!

[@toby9999]

My plantar fasciitis has almost gone. Now back to normal activities. Six months ago I needed a walking stick to get around! Things that helped me: night splint, orthotics, heat. Things that hindered: anti-inflammatories, ice, stretching. What are your thoughts on the use of heat after the initial inflammation has subsided? Seems to increase blood flow and it worked spectacularly well for me.

[@123ochre]

+MrToby9999 I'm glad your PF improved. It's different for everyone. Worked for me - stretches and strengthening. Massage over a very firm tube. Strassburg sock sometimes. Orthotics. Analgous blood injections. Anti inflammatories. Correct shoes. Ice at work and straight after work.

[@toby9999]

+123ochre 'Analgous blood injections'... that's interesting because there does seem to be a link between blood circulatory issues in the foot and PF recovery. This is why I decided to try soaking my feet in a hot tub daily. It really did make a huge difference. Strangely, anti inflammatories seem to have a negative effect. Even now, I'll get a little mild discomfort under the arch a couple of days after taking e.g. aspirin. Strassburg sock worked for me as well.

[@hakimnaz]

1.use a cold can or a cold bottle instead of a ball 2. Use a belt to pull towards you and hold it for 8-10 secs 3. stand on your toes for 6-8 secs and repeat . These excercises repeated a few times daily will inshallah cure the foot pain problem

[@eugenecomiskey3307]

I had terrible sharp heal pain in the left foot in the morning. I started massaging it by digging the hurt area of the heal into the edge of a foam rubber Nike sandal, to soften it up. It hurt as I did it, but I kept doing it, about an hour a day. Pain went away in a few weeks. Two years later, still good. Now my right foot is in pain in the arch, so now I have a roller to massage and stretch the arch, made by "go fit". After one day its feeling better. Hopefully this massaging works.

[@blacwhite2023]

لدي عظم ظاهر من الكعب وباشعة xتم ملاحظة ذلك مالحل ؟ وهل توجد تمارين للشفاء منه وتوقف الالم

[@mariapage1518]

I watched more than 30ish video this one is really works for my heel pain thanks alot

[@netcapitalloans6754]

This works like miracle , instant relief !

[@wowerman]

What if I have same symptopms but pain is located closer to toes and more on extrenal side?Is this the same disfuction?thanks

[@carococo1996]

I'm a technicien in physiotherapy and I was wondering why you make them do 30 reps?

[@thejoyofmusic1425]

I do the first 2 stretches while I'm still in bed.

[@wackylittlez13z]

This great. I was just diagnosed and will do this. I cant wait to get rid of most if not all the pain. Thank you for posting

[@raymondanthony7393]

This actually helped. Thanks for posting.

[@LoveFix2558]

I have been suffering from pain in my right heel for about seven weeks. For the last two days I have massaged my foot by standing (moving back and forth with increasing pressure) on a hard rubber ball about the size of a tennis ball, and after approximately 2 hours of massaging my foot I have no pain in my heel whatsoever. The muscles in my feet were very stiff and sore initially so I had to slowly build the pressure. I will continue to do this twice a day, every day.

[@malsk5012]

Beautiful.. exclusive n effective ways to solve this issue. Found it really different from all other KZbins. Thanks a lot.

[@WSUDjcougar]

Thank you so much for sharing this. I'm hoping it will really help keep me running!

[@rickeysmith1460]

t rd.

[@LiakourasMomentz]

It helped?

[@WSUDjcougar]

Helped me and I reccomend it to others.

[@rawanmahmood914]

@@WSUDjcougar thanks

[@snuskenmaxi]

@@WSUDjcougar Dude, you're one of the few people on this planet to actually reply to a comment, even after several year. What a legend

[@guyonaquest]

I need your advice Pat. I've a sedentary life style, working a 9-5 desk job and not much physical movement during the day. For the last few years, I feel strain in the centre of my left foot and lately I'm also feeling strain in the sides of the heal as well but not the bottom of the heal. The strain is felt in right foot as well but to a lesser extent. Is it fasciitis?

[@rosemeirecarotamedina1047]

Parei com inflamatórios e fiquei no alongamento e massagem com a bolinha. Estou melhorando devagar mas progressivamente. .

[@jasonmiranda8254]

Can I do more reps or would that be bad?

[@luminair11]

I can't do the self mobilization technique because I have osteoarthritis in my hips, which would become very painful if I stretched my leg up in that way.

[@marywood4367]

best advice yet....have had repeat problems with this and have found instant relief with this advice. Thanks! Relief on day 1!

[@adriennaturner]

Yes my feet are back hurting a year later. Need it

[@sureshalapati2767]

Same problem sir thatis how days exercise will be recovery sir

[@arvindkachhava6907]

How many days it takes to cure

[@gregohm7339]

Very helpful, informative, and easy to do! Thanks!

[@empuraan4710]

Had this horrible condition and suffered from it for around 2 years... till one night I switched to sleeping on my tummy and it went away the next morning. I guess it could be the way the arch is bent that solved it... but in a way its the opposite of the stretches recommended by the doctors and physios (which did give me temporary relief but never solved it ). Never looked back ... people who find it difficult breathing when lying on their tummy are not recommended to try this. Cheers.

[@jaysay1429]

Thanks for this video...I tried these excercises out my desk and already feel relief minutes afterward.

[@patstanziano174]

Janina Stokes glad to hear

[@buhlebenkosimsibi7188]

Woow im gonna try this for the week I hope it works ive been having pain I can't even work out anymore

[@stevenmartinez9553]

Buhlebenkosi Msibi jj

[@AlejandroPerez-xl2nm]

Not certain about the points made but ,if anyone else wants to discover heel pain from running try Plantar Recovery Tactics (plantar.RecoveryTactics.com ) ? Ive heard some super things about it and my friend got great success with it.

[@TheStonekeep]

Thanks a lot from Slovakia. It's helpful.

[@krishram6198]

TheStonekeep [phone] Contact number Wtsaap

[@sarahyulia3540]

Thank you.. 🙏🙏 it is very helful

[@mohammedismail201]

Can i do this b4 workin out?

[@kokyutengu]

how can you stand before getting out of bed?anyway,these exercises do help,thanks.

[@PaintballFFreak]

What if you have flat feet? Will it strengthen the muscles on your feet as well ?

[@patstanziano8910]

no, you should google or youtube metatarsal doming or intrinsic foot muscle strengthening

[@DennisChaves]

Good god thank you so much for this, it's helped a lot with my pain. I'm on my feet all night at work and in the morning my feet and knees are killing me. These exercises help a lot.

[@mahmudahoque5543]

Hello everyone, can anyone say what kind of ball I need? Is it tennis ball?

[@hawkshealth]

A tennis ball can be good, but also a lacrosse ball can work

[@WSUDjcougar]

Would you say do this everyday or take some days off? I wasn't sure if small foot muscles require similar time periods to recover as larger muscles when worked out.

[@patstanziano174]

Dylan Jones this is not really a strengthening type of exercise; it's more mobilization/stretching of the plantar fascia. When you get some relief then you can consider arch strengthening exercises as directed by your rehab specialist.

[@errolchung2764]

Ellicia LOVE 💘 ❤ 💕 ♥ 💖 💗 💘 ❤ 💕 ♥ 💖 💗 💘 ❤ 💕 ♥ 💖 💗 💘 ❤ 💕 ♥ 💖 💗 💘 ❤ 💕 ♥ 💖 💗 YOU 😘😝😇🥰

[@mohamediqbal2254]

Really its a good exercise to heal ankle pain.thanks

[@auzinetesouza5637]

Eu fiz sirugia pacial tenho os dedos do pé direito amputados não tenho condiçoes de comprar uma protes

[@lachhebfouad5135]

جزاك الله خيرا خير الجزاء 1000 Merci

[@7sn_p]

عمل معاك العلاج؟

[@onkyomitsu4765]

thanks for the video. !

[@bbllaattyee]

Chiropractor fixed it in two visits. Had it for almost a year. Commenting this on all videos. Because I would spend hours watching KZbin videos to try to figure out how to fix it.

[@Renee_nf094e]

More than 2 yrs ago I was in excruciating pain and did these exercises twice and the pain disappeared like magic. *I couldn't believe it!!* I had suffered for well over a year and researched a couple of podiatrists but decided to click on this suggested KZbin video. After the pain went away my plan was to continue the exercises, but I got comfortable and since I wasn't in pain I never did. Two yrs later the pain is back after I ended up walking 3 miles in inappropriate shoes. Before then I had not felt any pain or even discomfort for over two years. Don't know if these exercises will work as great as it did the first time but it's definitely worth trying again. Everything ain't for everybody but it certainly worked for me before. If not, I have no problem seeking professional help.

[@ricardobartlett9772]

do you advise physical activity (running) when having treatment for Plantar Fascia or should we wait a while?

[@breadandcircus1]

If you can run you don't have plantar fascist, lol

[@garryarvindelgado4107]

No.. you can’t run if you have this. Runners are prone to this injury.

[@PoeLemic]

@@breadandcircus1 Exactly. Poor Ricardo has soemthing else. I just had a bout of P-T for first time over the weekend, and SWEAR TO YOU -- the first time experienced it, was like stepping on a LAND MINE in my bathroom. I thought I had nerve damage or something lot worse, even went to Emergency Room because it hurt so fucking bad.

[@sammysoppy3361]

gonna try this! my plantar fasciitis hasn’t acted up in years but now my left heel is not happy

[@malonejadranka]

over 10 y now i have problem with my legs from the knees down to all toes and my big toe hurts all the time i have no feeling it is all numb what is the problem

[@MadhukaDias]

+jadranka blagus hey ,if anyone else wants to discover foot pain relief try Alkarno Foot Pain Alchemist (just google it ) ? Ive heard some amazing things about it and my mate got amazing results with it.

[@RichardEby]

Good overview of exercises for Plantar Fasciirtis.

[@sarahposegate828]

Thank you so much!! These helped SO much... from lots of pain to very little in just a couple days. So grateful.

[@oceanicblues2496]

thank you very much surely going to try these exercises

[@Warptime13]

Hearing some Reel Big Fish in the background there! Thanks for the video

[@ishraqt.ghanem1970]

Thaaank you :) , That's really help me. I will do those exercises every morning before i get out of bed. reallllllly thank you for ur advice

[@patstanziano174]

Ishraq Ghanem my pleasure

[@ummyusuf8817]

Started walking after been lazy in covid used to be so fit and healthy b4. During covid was doing 500 steps a day dont ask. Put loads of weighr on startes been ill. Started walking to 5 thousand steps aday to 8 and my soles of my feet stared getting sore now i do 8 to 10 thousand steps aday by end of day my feet hurt i tend to walk bare foot and in socks or crap slippers so this is why i got it i guess now on a morning when i get up and stand i look like an eldery women i cannot stand straight up due to my ankles hurting for a min then they fine but are stiff.. just came across this today so will try. Any other suggestions feel free to write down

[@jabah126]

Excellent, extremely informative and very helpful.

[@ninings5556]

Thank alot .for this program

[@duocphamtruongtho4462]

Great video

[@معلومات-ذ3م]

هل تنفع وتفيد اسفل القدم عطمة شوكة القدم

[@lokitharj3330]

tips are so useful. Thank you

[@honestytoafault]

I'd pee my pants before I got these half finished.