Plantar Fasciitis Treatment With Fascial Release Self-Massage

Dr. Angela shares how to release fascial adhesions and use self-massage to fix plantar fasciitis. Using graston technique, gua sha, and IASTM (instrument assisted soft tissue mobilization), and muscle scraping.
I’m Dr. Angela and I’m “The Plantar Fasciitis Doc”. If you have this debilitating condition, here are my top 3 recommendations.
➡️1. Download my free guide. This is the first step on your PF recovery journey. I show you the exact steps to resolve plantar fasciitis at home.
FREE GUIDE: www.DrAngelaWalk.com/freeguide
➡️2. Follow my social media pages. I offer daily tips, exercises, and the latest insights on PF. You can also connect and learn from others with the same PF struggles.
FACEBOOK GROUP PAGE: / 1104012017101635
INSTAGRAM: / theplantarfasciitisdoc
➡️3. Take a look at my approved footwear guide, and make sure you are not sabotaging your recovery by wearing the wrong shoes.
DR. ANGELA’S APPROVED SHOE LIST: www.drangelawalk.com/post/dr-...
🦶PLANTAR FASCIITIS RESOURCES:
Top Shoe Brands I recommend:
👟Altra Running: amzn.to/3O0HxBg
👟Xero Shoes: xeroshoes.com/go/plantarfasci...
👟Flux Footwear: snwbl.io/flux-footwear/DRANGE...
👟Lems: www.lemsshoes.com/?avad=37050...
👟Topo Athletic: amzn.to/40GzxLM
👟VivoBarefoot: www.awin1.com/cread.php?awinmi...
📞SCHEDULE A CALL WITH DR. ANGELA:
www.drangelawalk.com/book-online
I would love to chat with you one-on-one to get you started on the road to plantar fasciitis recovery!
💪PLANTAR FASCIITIS THERAPY TOOLS:
Complete PF Therapy Kit:
www.drangelawalk.com/online-s...
Foot Rocker/Stretcher:
www.drangelawalk.com/online-s...
Fascial Release Tool:
www.drangelawalk.com/online-s...
Toe Spacers:
www.drangelawalk.com/online-s...
Plantar FX Pain Topical Pain Relief Blend:
www.drangelawalk.com/online-s...
First Time Customer? Use the code: WELCOME for 20% off your first order
JOIN ME ON SOCIAL
Website: www.drangelawalk.com/
Instagram: / theplantarfasciitisdoc
Facebook Group: / 1104012017101635
TikTok: www.tiktok.com/@theplantarfas...

[@susanrollason7216]

I have struggled with PF on and off for 10years. Over the past 3 years my PF was so bad I could barely walk. I tried the medical route and the other techniques that didn’t work. Once I dove into Dr. Walks techniques, my healing process began. I am now 90% healed. I have referred so many people to Dr. Walk. It works and is a like changer

[@theplantarfasciitisdoc]

YES!!!! Thanks for sharing this Susan!!

[@consciousequus]

This is THEEE BEST therapy I've come across so far , regarding ACTUALLY TREATING - AND HEALING- plantar fascitis! .. makes PERFECT sense ! Thank you for this post !

[@allnaturaljo]

I’ve done PRP, shockwave, PT and I’m still a mess. It’s been almost 3 years nice started your techniques this week 🙏

[@carolj.3175]

Thanks for demo and getting straight to the points, explaining why. Excellent

[@oscardominguez6491]

Thank you Doc, your videos are excellent.

[@theplantarfasciitisdoc]

Thank you!!

[@judys1340]

Thank you for all of your videos!

[@theplantarfasciitisdoc]

My pleasure! Thank you! Dr. Angela www.drangelawalk.com/freeguide

[@kindnesstoall]

Just ordered. Thank you!

[@theplantarfasciitisdoc]

Awesome! Thank you!

[@lordjesussavehealus.3505]

Excellent video!👍🤸🏼‍♂️

[@theplantarfasciitisdoc]

Thank you! 👍

[@MsRestriction]

That was so helpful! I was always questioning whether I was doing this correctly. Thank you!

[@theplantarfasciitisdoc]

Thank you! Dr. Angela

[@misahamdan7304]

New subscriber. Thank you for sharing your knowledge

[@theplantarfasciitisdoc]

Thanks for the sub! Dr. Angela

[@crystalfusilier3462]

Thank you for knowledgeable videos, they are really helping me understand my problem.❤

[@theplantarfasciitisdoc]

Happy to help! Let me know if you have any questions! Dr. A

[@drkrueger]

I've tried everything else. I'm all in on this. Great video. Thank you!

[@theplantarfasciitisdoc]

Thank you! Give my program a go. Let me know if you have questions along the way. Dr. Angela www.drangelawalk.com/freeguide

[@fusilier67]

Thank you for your helpful videos with tips and methods to allow me to self release and massage for my fascitis! Your products have been a life saver for my feet.

[@theplantarfasciitisdoc]

Thank you!

[@karamraddad4214]

you are a brilliant ❤ you rescued me from years of pain

[@theplantarfasciitisdoc]

😊

[@isabellali4274]

Very good explanation

[@theplantarfasciitisdoc]

Thank you!

[@lakshmikumar6339]

Is weight training ok on the feet with plantar fasciitis? My symptoms are mild and I’m able to see noticeable difference with your techniques especially toe crunches and ball between ankle lifts. I can’t thank you enough for you wisdom and your service to the society. God bless you 🙏🏻🙏🏻🙏🏻🙏🏻

[@theplantarfasciitisdoc]

Yes, WT is great. Be sure you are wearing wide toe box gym shoes. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list

[@lakshmikumar6339]

Thank you for your response. Will buy those shoes

[@melgonzales6509]

From Perth Australia 🇦🇺 watching your video to learn and to ease my plantar pain ..thnkz a lot help me more

[@theplantarfasciitisdoc]

Thank you....

[@kindnesstoall]

Exactly where your working is exactly where it bothers me...needed this video! Thank you!

[@theplantarfasciitisdoc]

Glad it was helpful!

[@MP-sz7hb]

I found one of those knots in my tight calf muscles. Using a tool similar to yours I was able to smooth it out. Thanks.

[@theplantarfasciitisdoc]

Yes, many people with PF will find a big, fat trigger point right in the belly of the calf muscle. So glad you found it and released it. Dr. Angela

[@BeingReal1]

Oh goodness! I have had a huge knot in both calf muscles. My hubby would massage and really get into those knots yet they always seemed stuck. I am going to get a tool for smoothing out my fascia. See what happens. Oh Doc, your videos are so helpful. You explain everything extremely well. All makes sense. Much appreciated 💖

[@tammymerryweather1062]

Expressing my incredulity at the type of shoes KZbin advertises on a PF relief post. 😂 Color me shocked but not surprised. Thank you for your informative videos. I’m hopeful that I will be able to solve my foot pain after months of problems.

[@theplantarfasciitisdoc]

Thank you. Dr. Angela

[@remyducusin2956]

❤thanks for the demo..I have this stiffness on my left legs and pain at the bottom of my foot..my Physiotherapy said I need to do exercise.. Thank you I tried your demo and it helps..

[@theplantarfasciitisdoc]

Wonderful! Thanks for sharing this with me. Dr. Angela

[@freddyheynssens1950]

I got plantar fasciitis by running too fast and too soon uphill. What helped for me was stretching the calf muscles especially on the lowest step of the stairs with the toes and lowering the heels. Thank you for this video. God bless you richly.

[@theplantarfasciitisdoc]

Yes! short, tight calf muscles is a common cause of PF. Good for you. Dr. A

[@mdamanrahim8183]

thank you very much. I am already feeling better after following your advice. do you recommend to use night splints for my PF?.

[@theplantarfasciitisdoc]

Night splints may provide temporary relief, but focusing on strengthening and mobility is more effective for PF. If it helps, use it. The exercises I recommend are in my free guide. Dr. Angela www.drangelawalk.com/freeguide

[@gofastdan]

Thanks for this. I've been dealing with plantar fasciitis for almost a year now but have just started using the techniques you outline in your guide over the past month or so and I'm finally getting some relief. I do have a question about fascial release though. It seems most treatment plans either promote scraping, as you do, or using massage balls on trigger points. No one talks about if the two techniques can/should be used together and if one or the other is more effective. I've experimented with both but can't say which technique seems to be helping the most. Do you have an opinion other than just ensuring not to overdo it?

[@theplantarfasciitisdoc]

Both techniques can be helpful for PF. In my experience, the fascial release helps break up adhesions more specifically because the tool helps you to locate the rigid tissue. I would just pick one. I agree with not overdoing soft tissue release. Dr. Angela

[@liveandgrow]

After 18 months of suffering, I am giving your techniques a go - hopefully I'm going to see improvement!

[@theplantarfasciitisdoc]

Yes! Let me know if you have questions along the way. Happy to help! Dr. Angela www.drangelawalk.com/freeguide

[@myopietaz1260]

Well, it's been 4 weeks what's your verdict.?

[@gowthamikode0402]

Been suffering with this condition for almost 3 years, going to follow your instructions, hopefully I’ll get better soon!

[@mikaelw1991]

I'm mostly hurting at the front of my foot, been struggling for almost a year now, just bought your recommended shoes and gonna start doing massage and exercises for my calfs, hope it will help! This is surely an annoying problem that affects daily life now! Thanks for the informative videos

[@theplantarfasciitisdoc]

Great! Try the foot strengthening exercises in my free guide. So happy to hear you got new shoes. Let me know if I can help. Dr. Angela www.drangelawalk.com/freeguide

[@mitchellscott8696]

Thanks for these strategies. Do you suggest the same strategies for plantar fibroma? Very helpful PDF gude :)

[@theplantarfasciitisdoc]

Yes, there are many of the same causes. Get a pair of wide toe box shoes. (Altras). Dr. Angela www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list

[@lancepattywalker2348]

I dropped my husband’s trailer hitch on my calf while standing on my toes. The bruise lasted almost a year and I have had plantar fasciitis since (3 yrs)I literally just had my first steroid I injection. I have been to two physical therapists and one podiatrist. I’m going to follow your suggestions.

[@theplantarfasciitisdoc]

I hope you will. Download my free guide, get a pair of Altras, begin the strengthening and mobility protocols, and let me know if you have questions along the way. OUCH on the trailer hitch 😮. Dr. Angela www.drangelawalk.com/freeguide

[@jpstensland]

Thank you so much for the video showing the technique. Very helpful! I assume I can use our gua sha stone in pretty much the same manner.

[@theplantarfasciitisdoc]

Yes. Using a gua sha stone is perfect! Dr. Angela

[@StarryWaters-gq1oj]

Thank you so much! I got PF the start of 2020 and wasn't getting any relief from podiatrists who told me the normal "ice, ibuprophen, stretch, splints" I jut found you yesterday and am already feeling some relief. This is a great video with good technique. Thank you!

[@theplantarfasciitisdoc]

Thank you. Download my free guide and get busy strengthening your feet. 💪🦶🦶Dr. Angela www.drangelawalk.com/freeguide

[@sherrylawrence7481]

Where do I get that silver tool you were using?

[@racheli2598]

Hi! I just found and love your channel and information. I have PF and also Achilles tendonitis. Do you think my stainless steel gua sha facial tool could work for this massage? I have it on hand currently and don’t use it for my face anymore 😂

[@theplantarfasciitisdoc]

Yes, absolutely. Use it on your plantar fascia, calf and achilles. I demonstrate the technique in this video. Dr. A

[@racheli2598]

@@theplantarfasciitisdoc Thanks so much! It felt so good when I did it.

[@pottsofroses1]

Where do you find this tool? Thank you from Sydney Australia.

[@theplantarfasciitisdoc]

I offer this specific tool in my online store. Let me know if you have other questions about the protocol. Dr. Angela www.drangelawalk.com/online-store/Fascial-Release-Tool-p385718792

[@leoslayer62]

May I know if the Altra shoe you mention is it the Altra timp? So many range within reach brand so not sure which one of the model in the brands mentioned are the correct ones. Thank you. Hope to hear from you soon

[@theplantarfasciitisdoc]

All of the Atras are on my approved shoe list. They all have wide toe boxes and zero drop. Dr. Angela www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list

[@kindnesstoall]

I have to say from when i last listened and watched video doing the massages shown i feel better. Seems like calf is not as tight. While working the calf, upper part, i felt a knot??? I rubbed that area and my heel. Dont want to get over excited but today leg feels less tight. Im gojng to do this again and use heat pad afterwards. What is the name of that tool?? Have no idea how your video popped up but glad it did. Thank you...hoping to get much better soon...will see! 😊

[@theplantarfasciitisdoc]

Thank you. Use light pressure and perform the fascial release every 2 days. It's a fascial release tool. I offer these tools in my store. Thanks for the comment. Dr. Angela www.drangelawalk.com/online-store/Plantar-Fasciitis-Tools-c67363029

[@BeingReal1]

I would never have thought the tender areas needed more working.

[@theplantarfasciitisdoc]

Tenderness indicates areas of restriction and adhesions. Dr. A

[@marlenellewellyn9987]

Ill be adding this to my daily routine soon. I was all set to order you foot health recovery kit, but i cant get it as you dont ship to Canada (sad face) Ill have to fine it on Amazon now

[@theplantarfasciitisdoc]

Oh, no. Right. I'm working on that. Yes, you can find comparable products on Amazon. Let me know if you have questions. Dr. Angela

[@marlenellewellyn9987]

@@theplantarfasciitisdoc I tried the scraping technique out the other night. Didn’t have the proper tool for it but used a long nail file (lol) to see if it would work or help. It did! I walked across the floor the next morning with no pain! Will be ordering the right tool, but until I get it, I’ll use the nail file. Thank you so much! Your videos are saving my feet!

[@watercolourplay]

hi! you mention using a spoon in your guide, by chance would you be able to demo the massage with a spoon as well please so we can know how to do it in the meantime if we don’t have the tool? :)

[@theplantarfasciitisdoc]

Just use the handle of the spoon as I use the tool. Sorry, I do not have a video. I'll work on that. Dr. Angela

[@kindnesstoall]

Doing the message on my calf abd heels feels good. Does using heat compress help with healing as well?

[@theplantarfasciitisdoc]

Yes, heat helps to increase circulation and healing. Dr. Angela

[@brianhansen8539]

Hi. Do you have any recommendations for construction work boots. Wide toe box etc. I would love to hear it.

[@theplantarfasciitisdoc]

So happy to hear you are searching for functional work boots. I have a few options on my Approved shoe list. Honestly, they are hard to find. Let me know what you think. Dr. Angela www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list

[@brianhansen8539]

@@theplantarfasciitisdoc Thank you for the response I downloaded the book and will be doing your program.

[@margotvanoni3679]

I can’t find where to download your book- I’m desperate!!!

[@lauraschmuck5565]

my whole leg, front, back, sides hurt. Around the knee, ankles, and everything you named hurts so much. My top of the foot hurts, and the whole underside hurts. Where do you start when everything hurts? I did buy toe spacers and will start using them.

[@theplantarfasciitisdoc]

This program focuses on PF. Download my free guide to get started with your foot issue. See a chiro or PT for your leg, knee, and back issues. Good luck. Dr. A www.drangelawalk.com/freeguide

[@JessG_20]

Is it common to experience a lot of popping in the foot and heel area with planter fasciitis? I don't know for certain if i have PF but i have pain in that exact spot that's common with it, plus my foot constantly pops. Thanks for the informative videos.

[@theplantarfasciitisdoc]

That is hard to say. You can look at my free guide to see if you have PF for sure, but you might need to see a podiatrist, chiro, or PT for an accurate diagnosis of the popping. Dr. A www.drangelawalk.com/freeguide

[@JessG_20]

Thank you!

[@danielbaralt1506]

I wear toeless compression socks that extend to my knees since I had vericose vein surgery. Does this hinder my ability to recover from PF and following the exercises you prescribe? The socks are pretty tight against my calves and I wear them every day.

[@theplantarfasciitisdoc]

I understand you need to wear the CS. Just be sure you are focusing on strengthening your feet and lower leg. Dr. Angela www.drangelawalk.com/freeguide

[@judys1340]

Tahnk you! I downloaded your free guide, about half way through the font is so blurry that i cant read it.

[@theplantarfasciitisdoc]

Hmmm. Haven't had that complaint. It's a PDF. Try this... www.drangelawalk.com/freeguide Thanks for the download, by the way. Let me know if you have questions along the way.

[@judys1340]

I had the same issue.

[@karenwalters2728]

Where do i go for free guide download?

[@theplantarfasciitisdoc]

Hi! Here ya go! Let me know if you have questions along the way. Dr. Angela www.drangelawalk.com/freeguide

[@shiftintohigh5564]

Ordered the kit. If it huts with a lacrosse ball, can imgine what this will feel like. haha. 👍

[@theplantarfasciitisdoc]

Start very slowly with light pressure. Let me know if you have questions along the way. Dr. Angela

[@Jazufaizi1255]

Thanks doctor. Pls suggest house slipper for plantar fasciitis. And I have over pronation. Please help me Ma'am

[@theplantarfasciitisdoc]

Good question. I like the Xero shoes Pagosa and the Lems shoes drifter. I will link those below. Dr. Angela www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list

[@ediechapman3070]

​@@theplantarfasciitisdoc11:44

[@tomjobone]

Do you have ticklish feet? See I do and have tried this once by a podiatrist. I couldn’t do it. Also I know they say you shouldn’t be able to tickle yourself but I am able to a lot of the time. I assuming people that can do this don’t have ticklish feet. If so then maybe I will try it again. Thanks for the great video.

[@theplantarfasciitisdoc]

Ha. That is actually very common. Continued deeper pressure seems to help. Dr. Angela

[@kellycarlson2174]

I read your entire free guide. I have 2 questions regarding releasing the adhesions. *In the guide it says to use unidirectional strokes but in this video you are going back and forth with the tool(both directions.). Which way is correct? *In the guide you mentioned that you can use a spoon as the tool. Do you use the handle of the spoon or the spoon part of the spoon? Thank you for all your videos and your guide!

[@theplantarfasciitisdoc]

Great question. I need to clarify that. I would go both directions as suggested and demonstrated in the video. Also, you can use the handle or the spoon. The handle is often thicker and might work best. Dr. Angela www.drangelawalk.com/freeguide

[@kellycarlson2174]

Thank you!

[@monicaverma4423]

Is it possible to see you in person? So that you could check my feet and check if I am in pain because of PF or something else. Also, I have flat feet.

[@theplantarfasciitisdoc]

I am not seeing patients at this time. At the beginning of my free guide, I have a section on the signs of PF. This should help you determine if it's PF (pain with the first steps in the morning, pinpoint tenderness at the inside portion of the heel). I hope this helps. Dr. Angela www.drangelawalk.com/freeguide

[@kerrikitchen180]

What side of the tool are you using?

[@theplantarfasciitisdoc]

Either side is effective. The same beveled edge on both sides. Dr. Angela

[@aparnasjourney4747]

Mam, I m from India and pls guide me on how to download your free guide

[@theplantarfasciitisdoc]

Hi! Thanks for your interest in my program. Let me know if you have questions along the way. Dr. Angela www.drangelawalk.com/freeguide

[@kindnesstoall]

Does a cold compress help it? 😊

[@theplantarfasciitisdoc]

Heat is better!

[@laura3071934]

I’m sorry but I’m confused. The Topo brand shoes have the raised toe that you say is not good?

[@theplantarfasciitisdoc]

Yes, some of the styles have higher toe spring. Stick to the ST-5 or ultrafly with less. These are considered a transitional shoe. Ultimately you want to fully transition to minimalist footwear. Dr. Angela

[@larrytate1657]

@@theplantarfasciitisdoc some podiatrists don’t agree with the minimalist shoe concept I’m seeing and some do. You saw patients have success with the minimal shoes? One said more tears in the fascia are a guarantee with minimal barefoot shoes,

[@Seemaverma405]

Do the legs pain if I have PF. I'm confused with this because I have lot of pain in my legs n thighs and also have PT.

[@theplantarfasciitisdoc]

Sometimes PF can contribute to leg discomfort bc of your awkward gait, but not often. You may something else going on. I would consider a chiro or PT consult. Dr. A

[@user-gv8wf8co6n]

Can I continue to run while doing this treatment 😢 thank you 😊

[@theplantarfasciitisdoc]

If your pain intensity is over a 5, I would cross train (weight training, swimming, rowing, yoga, cycling). As you strengthen your feet with the protocols in my guide, and your pain diminishes, you may consider short runs. Get a pair of Altra Escalante, All of my runners love these. Dr. Angela

[@user-gv8wf8co6n]

@@theplantarfasciitisdoc thank you- I love Altras too 😊

[@deafitnessrockwomen]

Hi I don't know how I got plantar fasciitis recently. I started doing yoga often. I wonder if it caused it or if wrong moving of the pivot at work. I always wear Asics for many years. Even though I have Birkenstock shoes with back straps during summer time. My PF is in the range of 4 to 5, with mild pain right now. I just wanted to let you know that I'm following your guide and exercise at ease. what kind of shoes and how many mm heel drops should I start with? My ascis gt 2000 9 which is a 10 mm drop. Thank you so much! Note* I have overpronated feet, heel strike, and one bunion. Hope to hear from you asap.

[@theplantarfasciitisdoc]

Asics have a narrow toe box and elevation of the heel. Sorry. Try a pair of Altras. Game changer. Dr. Angela www.drangelawalk.com/post/dr-angela-s-approved-shoe-list

[@deafitnessrockwomen]

@@theplantarfasciitisdoc Thank you for the reply. I tried the new Altra "experience flow", 4mm drop and 26/30mm total, but it is not on your list. Is it okay to start with a low 4mm?

[@crismosurvivor6434]

Where can I get that scraping tool?

[@theplantarfasciitisdoc]

I offer them in my store. Thanks for reaching out. Let me know if you have other questions. Dr. Angela www.drangelawalk.com/online-store/Fascial-Release-Tool-p385718792

[@kerrikitchen180]

I bought mine on Amazon.

[@lauraprice343]

Where can I get that tool?

[@theplantarfasciitisdoc]

This is the tool I use and recommend. Dr. Angela www.drangelawalk.com/online-store/Fascial-Release-Tool-p385718792

[@kathryn14575]

What are the best shoes?

[@shirleyboberg84]

in the side of heel and ankle there is a burning sensation and tender. How do I ease this? Will this tool ease this?

[@theplantarfasciitisdoc]

Yes, it will help. You must perform very lightly. You may look at peroneal tendonitis as a diagnosis and see if that fits for your symptoms. Dr. Angela www.drangelawalk.com/freeguide

[@kellydierick1590]

Let’s say I scrape in the evening. Will it be ok to work out the next day?

[@theplantarfasciitisdoc]

Yes, use very light pressure and only scrape every 2 days. Dr. Angela www.drangelawalk.com/freeguide

[@safetyfeatures8731]

My wife was told she should be placed in a hard cast ( not a boot) for six weeks and that would solve her PF forever. Do you have any opinion on that type of treatment. Thank you

[@theplantarfasciitisdoc]

Rest and mobility does not correct PF. She should start with my free guide. I have strengthening and mobility protocols that address the root cause. Dr. Angela www.drangelawalk.com/freeguide

[@donchichester4882]

how do i get that scrapping tool?

[@theplantarfasciitisdoc]

I offer them in my store. Dr. Angela www.drangelawalk.com/online-store/Fascial-Release-Tool-p385718792

[@lydiaahubbell8545]

my steroid shot seems to have worn off. My arch supports I got from the podiatrist don't seem to be working. I was hoping my foot had healed up. Not getting another steroid shot

[@lydiaahubbell8545]

i think being 80 lbs overweight may be my main problem.,

[@theplantarfasciitisdoc]

Begin the foot strengthening protocols in my guide and get a pair of Altras. Dr. Angela www.drangelawalk.com/freeguide

[@akanshasharma85]

Too many words just get to the point!

[@theplantarfasciitisdoc]

Well, OK. Thanks for the feedback!

[@summershine5466]

Rude!