Plantar Fasciitis Relief: Strong Feet Muscles in 3 Easy Steps!

[@freeheelpainhelp]

Be sure to check out my heel pain help website at: www.pfsurvivalguide.com I hope this video helps! :) heel pain is not fun!

[@andreisiulea252]

There are many factors in plantar foot treatment. One plan I found which succeeds in merging these is the Natural Foot Wizard (google it if you're interested) definately the most useful remedy i've seen.Check out all the incredible information .

[@Someguyto]

I found that simple hip exercises and stretching the hamstrings seemed to help me a great deal. I am almost healed from my plantar fasciitis In my left foot. I figured it had to be a muscle imbalance. These are good exercises as well.

[@ashishdabholkar9949]

Plantar Fasciitis Survival Guide

[@Rated_RMN]

Someguyto Congrats! What stestchea did you do? I have it in my left foot as well

[@lizardface88]

Check out safe floor maison munz, think you might find it a great compliment to your impressive knowledge.

[@JohnBullard]

Standing or walking on a pipe or thick rope spreads the transverse arch in the front of the foot. Barefoot shoes cured my PF completely. A narrow tow box compresses the main artery to the PF, on the side of big toe base. Check out Kadour Ziani's Seven animals for feet. He dunks like a gazelle at almost 50. Pull and push a sled in gravel or sand in barefoot shoes. That's what worked for me. Great video!

[@monicasnow4929]

Why did you stop doing these great videos?! Please start them back up! 🙏🏻

[@damequish]

You’re the best foot doc on KZbin because your ability to enthusiastically convey knowledgeable and practical advice has enabled this runner to facilitate stone bruise healing and get back to my run routine... Thank You!

[@DXSINGER]

Dude, you are great! Thank you. What is your back ground?

[@deepmehroke6580]

I have plantar fasciitis in the left foot for 6 months, been doing ice bottle rolling, fascia stretch, calf stretch, tennis ball, nothing is helping now i am getting same symptoms on right foot. MRI did confirm pf. What else should I do

[@davidr9876]

You have muscular control over your feet that I can't figure out. How do you raise your arches without scrunching your toes?

[@alirazak1185]

Do arch excercises. I couldn’t even move my feet before I started excercises. Now my feet look very healthy

[@FitDoc]

Try raising your arch while your foot is inside a shoe. This will give you a better idea of how to activate it without toe bending

[@MukeshKumar-yu1cc]

@@alirazak1185 mm ml

[@zureyaodula5348]

The exercises gave me almost instant relief. Thank you

[@pobdionne]

I’ve had plantar fashiosis for 4 solid years, I did a solid run of these exercices yesterday,it was the first day in 4 years I did not experiment pain in my feet. I would add this exercice: have the toes press hard against the floor, then move your Center of gravity over the tip of each toe in an arc motion. Helped a lot. Thanks man, you really explained the problem and solution. I spent 4 years stretching and massaging in vain.

[@ayushlegend7793]

Hi

[@odenvasquez4722]

I miss your posts on this issue.

[@karentroise8584]

Young? Yes! Cute? Yes! Knowledgeable? Yes! Very informative. I’m so glad I found your channel. I can’t wait to put the exercises into practice. Thank you so much for sharing all this knowledge.

[@diamond12k]

I have Plantar Faciiatis for the past 13years. My metatarsal arch has dropped for as long as I can remember and this caused hammer toes and severe pronation. I can't use the toe spreaders as they hurt way too much! any other suggestions? Thanks

[@wonderberries]

If I walked a few miles every couple of hours I'm sure my feet would fall off. Lol!

[@frox54]

I love your videos: I am already wrenching my lower legs (ouch, but felt as if they had been waiting for it) and soles and stretching my toes (slowly getting used to longer periods) and have been wondering what shoes to buy. I need soft shoes: Are the Altra Provision and Nike Free well cushioned at the heel?

[@escapethefate79]

I had painful PF for years and using toe spreaders fixed it completely. Thank you for the video. My toes were definitely misaligned and I didn't realize until seeing what yours looked like, and I even had a tailors bunion at the age of 26. Most modern shoes are just awful

[@SuperBizalz]

8:43 - "Walk a few miles every couple of hours..." Lol

[@freeheelpainhelp]

Yeah that might be a bit much. I bicycle a few miles a few times a day, so I must have mixed it up lol. Oops!

[@timyatcak3292]

good for your cardiovascular fitness. If you walk at normal speeds, take short strides, walk on energy absorbing surfaces (wood chips or on a high school track), stay hydrated and take breaks, it is the easiest and cheapest way to stay fit there is.

[@GoogleUser-wy2vv]

@@freeheelpainhelp whoa...

[@ericolsen3302]

Although I know this particular video focuses on the treatment and ultimate elimination of plantar fasciitis (it's working), please provide any advice for warming up your plantar fascia BEFORE getting out of bed to make it easier to take our first 100 steps during the weeks BEFORE your treatment plan takes full effect. For clarity, when the fasciitis is most terrible in the morning keeps most of us from getting out of bed, do you recommend any kind of ankle rotations, stretches, massage, etc? I hope that makes sense. Thank you for this and for all that you do!

[@AntiFaGoat]

I take a strap or sash and wrap it around the bottom of my foot, then, lying on my back, push my leg straight out while pulling back with the strap. This will stretch the calf muscles and loosen up the plantar fascia.

[@KouluKoti]

Can I do this exercise when having bad pain

[@salvadorgaleano7124]

Excellent information. Thank you.

[@lonwilliams7724]

Do you always wear a zero drop shoe even when not running? Do most elite runners wear/run/race in zero drop? Thanks.

[@len2son]

I have run 26 marathons, all of them in cushioned running shoes with a huge drop. Now I run only 4 times a week, mainly for fitness maintenance and have learned to run in barefoot (zero drop) shoes. My marathon pb was 2 hours 28 minutes. So it was good, but not quite 'elite'. I certainly believe that had I run in zero drop shoes back then and learned to land on the ball of my foot rather than my heel, I would probably have had less injuries. Some faster marathon runners ran in what we called 'racing flats' back then.

[@ruralhomesteader6650]

Curious to know if you have been diagnosed or checked for Ehlers-Danlos syndrome. You seem to have some of the characteristics.

[@andrewcarrill4408]

Just doing these for a few days has been awesome. I had a similar experience where I had to realize in order to heal my back pain, I had to strengthen it. Any experience with night splints anyone?

[@melgon25]

Fascinating. My foot dr mentioned I had “difficult bone structure to work with”. Am wondering if the bones are misaligned and the toe separators might help. The bones looked out of line compared to what I’d imagine. THANK YOU!

[@balebu1]

Great job with this video. Very informative and helpful.

[@brianwright8366]

This is guy has given the best information for PF I've ever seen. I run 60 to 70 miles a week for 11 year's . I started running at 27 and I had never had an injury until the end of Nov 21. PF hit me out of no where. I took 3 weeks off running which I have never had a break before. For 2 of those weeks I had a severe limp. I was advised by a physio to ice and stretch my calfs 3 time a day... but this guy the amount of detail he gives is unreal and has opened my eyes. After one session of doing the foot excersises I can feel a noticeable difference..

[@joanadravniece4707]

This is so helpful. My foot pain came on after back injury. I don’t feel the pain anymore but I think I will still strengthen the muscles. What is the name of the nike shoe you recommend?

[@snoselli1]

What is your education background?

[@gussaley]

You are a delight young man! Thank you for paying attention. Good stuff!

[@primary5050]

Dude , i saw a few other videos where they were saying to get shoes with good heel support with slight elevation like the custom made footwear for flat feet and fallen arches . Which one of you is the right one ?? Someone help please.

[@Christfollower48]

I first thought you said front of shoe should not bend upward bad for arch, then you said the Nike shoe was a great shoe but it bended upward in front part of shoe, confused?

[@michswags]

Thankyou SO MUCH for your thorough and understandable instruction...youre obviously very smart in your field ...Thanks for sharing!!

[@freeheelpainhelp]

+Michele Shine sure thing!! :)

[@CorinMusic2012]

NGL, I enjoyed this video more than I should...

[@leneeseRN]

Hey I work 12 hr nursing shift, what shoes do u suggest?

[@br549ky8]

Try HOKA shoes.

[@janeparksmith]

Hello! Just stumbled upon your channel...so helpful! I am recovering from Plantar Fasciitis and then tearing it from working that foot again too hard and fast. With these exercises, is there something to consider for those with moderate bunions? Thanks in advance for your reply!

[@Spades340]

I'm not william but I've been trying to rehabilitate myself after my injury with william's content for while now after already having weak feet (I've been flat-footed for years now). I recommend his book if you haven't already gotten it. Similar to you, I'm trying to stop my big toe from pointing towards the middle of the foot to be in a better position. The directions in this video are just right for most people--it just takes time, patience (to avoid re-injury), and consistent work on getting the foot stronger after the worst part of the injury is over (and in my case, getting rid of trigger points and scar tissue since it would seem inhibited muscles have a hard time getting stronger). Progress is slow but my feet have improved over time. For bunions, I would pay special attention to footwear though (since most of us spend hours in our shoes), avoiding narrow toe boxes, which is most likely the #1 cause of the situation for most of us. And for women who are actually serious about fixing foot problems, in my opinion they should probably discontinue wearing any high heels, and move away from heeled shoes in general.

[@marie-danielleoreilly3468]

Thank you so much ! That’s exactly what I was looking for...🇨🇭🇨🇭🇨🇭

[@pearlmcclain1832]

Thank you for the links and ....thank you for getting right to it with the info.

[@mrmansmith4154]

What are the running shoes called grey and blue ones??

[@maheshg212]

How did I miss this video!! Thanks, just did the foot exercises before going to bed. Now I am going to wear toe separating socks all night :-)

[@freeheelpainhelp]

Awesome!

[@ashtrix]

Did it fix your feet ?

[@2spoons]

Another very informative video and brain over load for me... lol.... but I did listen and take a lot in... and I totally agree with he walking its really helped me feet as I did a 10K run the other week and walked before - it loosened up my arch... I tend to walk around in my Oofo's flip flops too much now as they are full of arch support and feel its getting close to exercising the arch more so I 'm walking around barefoot again!... working those damaged week muscles... unless I'd taking a negative step backwards??

[@davidyork8020]

the muscles control the bones not vice versa

[@musiclove4635]

Thanks for the exercises. I will add these to the ones prescribed by my doctor....

[@GoldSag1]

OMG!! THANK YOU!! The toe spreading/alignment and the toe raises eliminated my pain completely in three days!! Everyday I did them throughout the day and each day, the pain subsided. I've done every other treatment out there with moderate relief, but this restored my feet! I'm so grateful 🙏🏿

[@AnuD2]

Thank you so much young handsome, intelligent man. your videos are life Saver. Thank you

[@sharonhearn5176]

i have been wearing mbt's for about 8 years due to pain at the front of my feet (underside), starting befind the toes and sensitive all in that area. Without the mbt's I could not have coped. I recently got Plantar facilitis after excessive walking. I wondered what your opinion of mbt' s is? Thank you for your videos, very helpful. I have ordered your book.

[@pandukumble3017]

Hi. Your video has been the best on plantar fasciitis. Pronation so well explained. Supination exercises explained. Thank you

[@cherylgreenfarb8044]

Can’t wait to start these exercises and finally getting some relief.

[@sheilakinney4174]

During the foot exercises, you are standing correct? I couldn't tell if you were seated, but I think you are standing. Just not sure.

[@timyatcak3292]

Even in the majority of people: long term shoe wear weakens the majority of muscles in the foot and they have NOTHING to do with skeletal support except possibly the posterior tibial

[@sonyaem10]

You are very knowledge and encouraging thank you so much.God bless you!!!

[@kmhob]

Maybe I didnt watch carefully, but if you have plantar fasciitis, should you do these exercises or are they for preventing getting the PF?

[@lynnfincham6839]

Hi there, just wanted to say thank you... thank you for making these videos. I have poorly feet and was at a loss but now I’ve changed my footwear (Altra) use correct toes with ininji sox.. I excercise as you have shown. Used kitchen tools to unknot my trigger points , which has been a source of amusement by my family... but hey I carried on... gently increasing every day... results are amazing! I still have my orthotics but I find now my foot strength is increasing . I have had to visit chiro as had trap nerve in hip... but with your videos and treatment I can see happier pain free days filled with walking... loving life again .. I have given your website to friends who have similar ... so a very big heartfelt thank you 🙏

[@cindysaavedra830]

I have trouble lifting my big toe from the others; how do I get this point to do the exercises in this video?

[@jasonc3028]

Great video man thank you!!! never believed this would affect me, now i cant freaking walk.

[@wedonotconsent2764]

Would love to see more health content from you. Thank you.

[@KITTEEKAT]

You are God send!!

[@rero6212]

Your videos are awesome Sir, thank you for sharing.

[@MsWill813]

I have bought mens shoes for years, womens have no toe room at all.

[@LHarrolle]

This was very helpful, thank you!

[@freeheelpainhelp]

awesome!

[@freeheelpainhelp]

Sure thing!

[@donnawiley4953]

hello! I told a friend about your video of food exercises, but when they told me of doing the for raises big/small 4 pressing on the floor; that their outside ankles started to hurt and burn. Can you tell me what to say to them might be wrong in their ankle or of way they doing the exercises. And what do you recommend to say to help or prevent the pain in the ankles while correcting their plantar fascia. Thanks for this video, and I see you have one on the heel pain; that I can tell a coworker about.

[@victoriamyung7029]

Thank you for doing these videos. What a life saves!

[@sneidigh]

I've got a really narrow foot and tried a pair of Altra at a local running shoe store and they were too big for me. Does Altra make them for people with narrow feet?

[@mariawilson2595]

Would re-bounding help ! wow I am a fan ! is it possible my meniscus tare was caused through my weak feet ?

[@dollylove237]

Do you have any good info regarding the best socks to wear?

[@createone100]

I cant separate my big toe movement from movement of other toes.

[@denisebissell5875]

What about berkenstock ?

[@ganymede242]

Is anyone else enchanted by his eyes? Also, great content.

[@Librasister333]

Please please advise... zero heel drop shoe styles update.

[@joellekatto5676]

This is a super useful video, as are all of William's videos. Now, I have a question: I have PF on both my feet. I have 1 month behind me of working on trigger points as per William's method, and just beginning toe spreading devices at night and scraping. I wanted to try the strength exercises but when I try the 1st and 2nd strengthening exercise, the right foot can easily lift the small toes without lifting the big toe but the opposite is completely impossible. And on the left foot it is the exact opposite (lifting the big toe without lifting the small toes is easy, but the opposite completely impossible)! Has anyone out there got such HORRIBLE asymmetry between their 2 feet ? Also, can anyone suggest a way to start training one of the movement if it doesn't even seem to be possible at all ???? I don't even know how to start the exercise because my muscles don't respond! Thanks in advance for your help.

[@formeitwastuesday.1515]

The front of my right ankel hurt if I wear anything with a heel lift. When I sleep its like its wants to point down and hurts. How do fix it?

[@kusumkapila]

I like the clarity in your videos. The content is very good. Thanks.

[@lauratilkin]

you rock!

[@MagnusVonBenz]

There is something wrong with your nails here

[@rascallyrobin]

Are you a physical therapist or a podiatrist?

[@juliejelaco5208]

I am loving your advise,I am a hairdresser and have planters ,it is killing me. I am going to try your exercises .I was wondering how long until I see some improvements. I have been already wearing the toe speed socks for about 2 weeks

[@leneeseRN]

Julie Jelaco is it helping

[@veganvocalist4782]

Oh thank you soooO much , these are wonderful tips . Ok I'm on it ;D

[@carolmathewsrealtor2064]

Wow, great info. Can you give the name again of the first pair of shoes before you showed the black Nike’s? Thank you!

[@susanshade4665]

Yes I'd like to know that as well, shoe brand wasn't clear enough to hear. By the way all the replies are pretty old, like 3 yrs 2 years etc. ARE YOU STILL THERE TO ANSWER SOME QUESTIONS? You only have a handful of videos. Are you still uploading newer videos??? Thanks for responding

[@aregli]

Dude! Outstanding delivery of content! Thank you.

[@eliane3923]

Nice video!good information!

[@freeheelpainhelp]

Thanks! Glad you think so :)

[@Runner_fatih]

Perfect 👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻

[@Cindysong21]

Great information....And I just have to say you are such a cutie!!

[@Unpluggedoutofmatrix]

I had a question so that most shoes that don't have a wide toe box.Once you start straighten out your toes should u just start buying wide toe box shoes because if u go back to regular shoes it will just do it again right what do u recommend thanks.

[@freeheelpainhelp]

+segarudy yes. And altra shoes.

[@msreyn8062]

Almost instant relief. I need to stay consistent with these exercises.

[@moniquekagayigayi5149]

Thank you, you are a great thorough teacher waoaww you ate saving a lots of us issues we are grateful for your sacrifices.

[@diegozegarra6555]

What do you think about the Shock Wave Therapy? For someone who has been with plantar fasciitis for almost a year and a half? Thanks! And really good videos!

[@freeheelpainhelp]

Yes I like it. Works well, but does not fix underlying cause of pf. Does get people out of the downward spiral. Can be very beneficial if it is chronic. And check out my articles section here: www.pfsurvivalguide.com/radial-shockwave---no-good.html

[@doulatramharchandani4515]

Thanks perfect instruction👍

[@PG.Coaching]

I can literally watch your channel all day, do you have instagram or an email?

[@dragon75dude]

Hey I'm getting your book this Tuesday and i wanted to ask you if it covers exercises that help with inward pronation. My right knee turns inward when my feet are straight. Also I have a curved back lordosis posture. Will i be able to find the proper diagnosis for my conditions which add on to my PF via ur book only or do i need to do some additional research?

[@freeheelpainhelp]

You may need to be evaluated by someone who focuses on postural mechanics. My book covers only lower body stuff, and not with technical details. Sounds like tibial torsion. Quite a few reasons for that. Have you seen a walking gait specialist? A rolfing therapist will do if you do not have a walking gait specialist nearby.

[@freeheelpainhelp]

Need to fix anterior pelvic tilt. Release hip flexors and back muscles, and make the abs and glutes stronger. my book covers some of that. check out my other book "strong healthy feet" for more info on walking gait mechanics

[@tinatoka]

Love these excercises thank you

[@DobrilaDee]

Great video, thank you so much!

[@Spades340]

when i try the exercise where I hold up all my toes as long as I can I can hold them up for a while but when I let go the area feels pretty tight (almost like it wants to cramp). Btw is there a limit to how many exercises you should do? Should you just go through the whole rotation like every other day or just do the exercises throughout the day as often as you can.

[@freeheelpainhelp]

Yes it will cramp up. That means that you are using muscles that are not used to being used. Which is good! And work them out until they fatigue, and do them every other day at first. I do them a few times a day, while going about my day. But my feet are used to them at this point. Ease into it.

[@ajaykhajuria1927]

Really appreciate

[@jasminebrooks5638]

Thanks for sharing , Very helpful..

[@jlauby7777]

Bought your book and started your treatment for pain removal. I had acute jarring injury from tennis and couldn't walk for 2 days. The pain was 75%less after the first treatment. You are an awesome help and I have referred some co workers to your videos and recommended they buy your book. Thank You. John

[@freeheelpainhelp]

+john lauby awesome!!! :)

[@freeheelpainhelp]

+john lauby so great to hear that John

[@p.w.4203]

Thank you sooooo much!

[@SC-vb2ui]

Great job🙏🏼🎼💃🏼

[@davebond7380]

Thanks good info

[@revitupto9k]

What about Adidas Ultraboost?

[@arcadiagardensactivity4850]

are you standing???

[@janettempest716]

You are amazing well done 👍

[@DiegoMartinez-wx1vx]

Hey man thanx for all this info, i have a question . what do you thing abount the New balance 1080 fresh foam do they work for plantar fascitis or no?

[@freeheelpainhelp]

I have not seen those. Are they specific for it? Or just basic walkers?

[@freeheelpainhelp]

Just found them. I don't like them. They do not bend a lot under the big toe joint. But they may work for you. Need to try them out to see