Preventing Running Injuries: HOW TO FIX Plantar Fasciitis

This video is about Preventing Running Injuries and specifically how to fix plantar fasciitis, with guest Dr. Kelly Starrett.
Click here for your FREE Injury Prevention video and “Pre-Injury” tissue test!
therunexperience.com/free-tra...
Connect With Us For More Great Training!
Check out our full training plans: therunexperience.com/training-...
Facebook: / therunexperience
Instagram: / therunexperience
~-~~-~~~-~~-~
Check out one of our best videos yet: "How To Run Properly For Long Distance | 4 Important Tips"
• How To Run Properly Fo...
~-~~-~~~-~~-~

[@hollybennett9041]

I find it difficult to listen to your videos because of the audio. I really hope you can find a way to reduce the echo or a different room to film in.

[@TheRunExperience]

Thanks for the tip Holly- will definitely adjust that for our latest videos!

[@DopeBenedict201]

Link us with the update lol

[@elliottppp]

Thanks so much for this video. I am a beginning runner - started in June 2016 at age 46. Have been increasing mileage and frequency but hit a wall about a month ago with plantar fasciitis. Likely culprit was a perfect storm of 3 things: 1. new prescription orthotics due to prior chronic foot injury from over 10 years ago; 2. new running shoes with little miles on them; 3. trying to increase mileage. This video has given me a lot to think about, such as the importance of understanding the entire physical system contributing to the injury and understanding your running shoes better. Oh, how I wish I had had this kind of knowledge so much sooner! The wealth of information from The Run Experience seems like too much to process - it could be a full time job! But I am committed to getting healthy and being a better runner because I really enjoy it and I enjoy the camaraderie of my running buddies.

[@seaturtle7777]

I am twelve weeks into recovery from PF. I am nearly pain free, but having started running too quickly three weeks ago, I am taking it more slowly, trying to restore load with walking, before running. Dr. Starrett is excellent. I picked up a few new ideas. Your focus on lifestyle running is perfect for me. Thanks Nate. Please, more videos on PF!

[@falahemm8148]

How are you doing now

[@rochellebartschi151]

Thank you!! I'm dealing with this issue right now. Love the tips!!

[@ronandy8681]

Awesome information Kelly ,you saved the day

[@sarahhanks292]

One of my favorite videos of yours so far! I love all the explanations of how our body works! Please have Dr. Kelly on more!

[@TheRunExperience]

Glad you liked it, Sarah!

[@jesuscruz836]

Absolutely love this content; microphones please.

[@buddyrye9190]

I kept wanting to hear this Doctor more and more. I dismissed him initially because he looks like a jock, but he’s definitely in shape AND knowledgeable.

[@janellefabian4443]

So if I'm dealing with PF, tight calves, and tight ankles, are you suggesting I should transition from my 10mm drop to closer to a zero drop?

[@metallitit]

Very Educational. Thank you!

[@xpressonex805]

would be great if the conversation get straight to the point rather going round and round.

[@capsnz9953]

Thanks kelly I’ll definitely try the compression socks

[@KevinONeillPlus]

Hi thanks for this. I suffered horribly from plantar fasciitis for about six months. I was managing, but the day after a long run was agonising. Fortunately for me, not so much for my running partner, my running partner damaged his achilles tendon. As part of his recovery he was told to stand on his toes for 40 seconds three times a day. While we were standing there chatting about his recovery plan I stood on my toes for 40 seconds or so. Immediately there was relief. I did it again before going to bed that evening. The next morning, for the first time in months, I woke up and got out of bed and made my morning coffee with almost no pain. Why would simply standing on my toes give me so much relief, and so quickly?

[@SHEPDEV_ONLINE]

This is a very interesting question, and I'd also like to know four years later! Haha 👍

[@chilatelover]

Best info on plantar fasciitis. Period. Thank you

[@TheRunExperience]

You are welcome! This info has helped each one of us on the TRE Team for sure! Hoping you have Kicked PF for good!

[@haydo8373]

Thanks, that was super interesting! The last run or two have left my feet feeling terrible, as you stated, the first few steps hurt in the morning. I've rampted up my milage rather quickly so I know what the cause is. I didn't do very well in the diagnosis excercise. Thanks again!

[@TheRunExperience]

Try rolling out your feet with a lacrosse ball before and every run, perform a proper warmup and cool down. Also, I would check out your shoes. How long have you had them? How worn are they? It could be time for a new pair.

[@fionamacneil]

Brilliant video. I've been out of running for 6 weeks with PF :o this all makes a lot of sense. I have been nailing my pf with a golf ball and ice way too much which is probably why it's taking so long to heal. Need to focus on the chain a lot more.

[@TheRunExperience]

Yes exactly! Try using these tips for a few weeks and let us know if they don't help you out :)

[@JAHinHK]

Amazing video

[@nathaliec7330]

Thanks is was great info. I've done what he said by switching to high heel shoes to neutral too quickly and also biking made my ankle a little stiff so all those things caused this problem. Never had this before but it's better now. Also I got rite of my flip flop around the house and walk bare feet now during the day at home

[@TheRunExperience]

Awesome! Way to implement those changes and fix your own injury.

[@skipm5873]

Can I jump rope or jumping jacks while i recover from PF?

[@janellefabian4443]

LOVE this. Very helpful for someone like me who deals with PF flare ups. So basically one of the key problems feeding into PF is tight ankles. So how do we loosen them up? Also - you talked a lot about shoes which is great. What do you recommend for someone who stands a majority of their day? I originally was in Danksos but now I'm trying Hokas. What is the best option? Cushion? Firmness? Flat shoes?

[@runningfree5967]

Great content! I am dealing with it right now... what exercises do you recommend for strengthening feet?

[@TheRunExperience]

Lots of ideas here on the channel for foot strength!

[@1105pitbull]

I never had PF until a chiropractor said I should be wearing inserts and had me but Super Feet green inserts. I used to hike and play pickleball and now I don't do either. I don't have the worse pain right out of bed but later in the day. I do a lot of icing and intermittent stretching and am still in pain. What is the correct course of treatment am to pm?? Shoes?? Anything to help would be appreciated.

[@osamashokrey5916]

two of my mentors

[@bawalmagisip1]

Does a stability shoe help?

[@hmacriss]

Dr. Starrett mentions posterior tibialas (sp?) around 3:11 into the video. Do you have any videos on how to "fix" this injury? I think this is what is going on with me. Thanks in advance!

[@AndrewMoizer]

I'd be **really** interested too. I think that's what I've been battling for about 2 years now (after landing a bit hard running fast down a steep hill).

[@TheRunExperience]

Hey guys! Though we don't have a specific video on this (yet), we do have a video on calf mobility & strength. This should help assist with that posterior pain. kzbin.info/www/bejne/iYPLqGmrr8-Ml80

[@AndrewMoizer]

That one was interesting. Was struck that you linked weak ankles and slow cadence together. As I think I have both of those, + uncoordinated toes, (despite trying to address both ... I've been doing Single Leg Deadlifts for a while now). In pictures I've noticed that I look a bit "bandy legged", and have wear on the outsides of my shoes. And think I have pretty flat feet. I can't get my knee down first on the lunge/squat when I tried them last night. So I'm going to be trying to work on them for a while. I'd sure appreciate any further info on this as and when you're able to get to it.

[@TheRunExperience]

Hey Andrew! Sounds like you've picked up some great stuff to think about moving forward. We will be hitting some of these points in a few videos going up next week so look out for those! As you keep working on your lunges, squats & footstrike..... know that awareness is usually the biggest part of solving the issues here, so you should be noticing a good bit of difference soon.

[@lizzierunliftbreathe]

I had plantar fascitis but, got rid of it by switching to slightly higher heeled shoes (not intentionally! 😉) and toes pose. I think i got it from pushing my daughter in the stroller while running, trying to transition too quick to minimalist running shoes, and being a high heel wearer for many years. I'm now in a 3mm heel to toe differential and still not feeling the plantar fasciitis so, good there but my lower back is really tight and painful in the AM and my shins and calves are all super tight. So, how do we fix the tight ankles!? 😃 also, the sound isn't very good on this video. I couldn't hear well on certain spots.

[@TheRunExperience]

Hey Elizabeth! Check out this video we did on testing our range of motion in the lower leg kzbin.info/www/bejne/ZnbSkI2vgMqBjtU. As for the sound, thanks for the feedback! We are working on it for the next one:)

[@lizzierunliftbreathe]

Thank you for the link! Pretty sure I failed that test! When I get in a deep squat, my heels come up. (Tight calves/achilles) I did just buy the injury prevention series though.

[@TheRunExperience]

Hopefully come a few weeks from now, you'll be passing it with flying colors :) Awesome! Keep us posted on how it's working for you.

[@lizzierunliftbreathe]

Thanks!

[@sgrun100]

Any suggestions for something that feels like a neuroma in the foot? Numb and tingly sometimes when I run

[@TheRunExperience]

Could be a tight or weak spot along the larger chain of the lower leg. Have you tried foam rolling the calves frequently after your runs? We did a couple videos on strengthening and mobilizing the calves & lower leg specifically. Check them out right here on our YT channel! :)

[@thomasmckewan5014]

A neuroma is between the toe bones. I have found that trail shoes can minimize that feeling. Ankle strength and mobility will help too.

[@1105pitbull]

I'm in my 7 month of PF and still searching for proper help.

[@SnoopiFL5]

Me and you both worst injury man so many different things don’t think Any doctor actually understand this injury some say Ice some say don’t some say stretch some Say rest like fuck 4 months in still can’t walk

[@julieianello7106]

Argh, I just bought Brooks Ghosts which are a higher heel than normal.

[@pivotyourhealth]

Love this video but the sound is not good

[@DolyV]

Do si really have to stop running until healing is complete? Grrr

[@TheRunExperience]

Depends on level of injury! Always good to double check with your doctor.

[@BKRamchand]

The intresting subject seems to be not presented well . It feels you two are speaking at a distance.Audio to be improved. Cause I missed a whole lot .

[@AtlantisArch]

correcttoes to have Ray explain you what it is. what cause it. and why that's not a "itis" but a 'osis". All of that in far shorter video but no blabla. thumbs down

[@alexcordero6672]

first 5 or so minutes is listening to these "bros.." BS... I left to find another video.

[@JS-xn3dq]

The doctor’s info was very helpful and the dude in the red shirt talked way too much! I missed the “things you can do at home” though. It’s written on the board but in the background but I didn’t hear it. If ROM is one of the culprits what exercises can be done to improve ROM???