The 10 Laws of Plantar Fasciitis Recovery

[@StronglifePhysiotherapy]

Check out my Plantar Fasciitis Recovery Blueprint. It's a downloadable PDF guide to recovery: www.stronglifept.com/blueprints

[@sudhiravalakki5041]

Very informative. Clarification needed. While speaking about shoes, caption on video mentioned “No TOE DROP “ can you please explain that ? Does it refer to how we walk ?

[@StronglifePhysiotherapy]

A no drop (or zero drop) shoe is one that is completely flat, no elevated heel. Most shoes have a lift in the heel and many tennis shoes have a significantly higher heel because of the added cushion. This may feel good at first but it is not how our feet were designed to function. An elevated heel will shorten the calf muscle and over time the calf will get tighter. The elevated heel also puts more pressure on the ball of the foot causing increased tension in the plantar fascia and more strain. Our feet were designed to function flat, the more we deviate from that the more likely we are to have problems down the road. If you have planter fasciitis and switch to a no drop shoe it will take some time to get used to and is good to start in small amounts. Short term it may not feel as good but will be better for the foot in the long term. Hope this helps, sorry for the confusion. I was trying to pack a lot of info into this video 😅

[@nicholasolivas317]

I don't see the guide. All I see is the your website.

[@jb7130]

Hello! The guide does not seem to be available anymore... Where can it be find? Thanks!

[@StronglifePhysiotherapy]

@@jb7130 thanks for letting me know! We’ll take a look and should get it back up later today!

[@Sarahr98998]

I don't understand why this condition is so hard to heal, but it's SO FRUSTRATING. There's so much contradictory information out there

[@StronglifePhysiotherapy]

It is super frustrating. I realize this list contradicts what most people say works for plantar fasciitis but it’s what I’ve seen work for so many people. No need to change what you’re doing if it’s working, but if it’s not I highly recommend trying what this video teaches.

[@r8chlletters]

You use your feet every day and this can be a chronic and painful problem. Talk to those who have been through PF they can tell you best what works for them. Rest! That is step one. If your pain is chronic you must rest first. It took me several months at the stage I was at. Treat your pain, you don’t need to suffer. Get barefoot for as much time a day as possible. Stretch and lengthen legs and hips. Learn about how to massage your feet and legs. Ditch the bad shoes and get neutral lightweight shoes with big toe boxes. Do not use cushions or orthotics they cannot solve the problem they only reinforce it. Get on the floor several times a day and do the stretches. Do activities barefoot when possible. I took dance and yoga and this is how I maintain my healthy feet, legs and hips. But first you absolutely must get off your feet and rest and address the pain. Then you can do the work of resolving tight muscles and improving foot spread, stability and strength. The hips are huge here and will also help your knees stay well. If you work on your feet all day you’re going to need to find a better job. Good luck 🤍

[@Michael28633]

@@StronglifePhysiotherapy How can we continue running through plantar fasciitis? I don't feel pain when I'm on my toes, but does this still damage the fascia?

[@rudrapratapsingh1820]

@@Michael28633 dont run bro with this, i also got this and i still ran after for a mmonth and it got worsen...give one to two months healing time with exercise and massge given on youtube channel...it will automatically heal.

[@JanetCortes-jb3dn]

You are awesome thank you so much for your education

[@dovnikovic]

After one year of fighting heel pain with all kinds of methods, I find this video 100% true. Every single piece of advice is proven to be to the point.

[@StronglifePhysiotherapy]

Yes! I'm hoping to save people time so they can just get to the good stuff that actually works. Took many years to figure it out

[@magpie1492]

I had plantar fasciitis for over 15 years. It would flare up horribly every now and then but I mostly put up with the pain every day. Tried it all, massage, barefoot (which I could not tolerate with my dropped high arches), stretches, any number of roller things, you name it. And then I broke my ankle really badly and had a ton of metal work put in. Because the Drs couldn't risk any chance of my metalwork moving, I was confined to bed, with only toilet breaks to hop to for 6 weeks. Once I was out of plaster and into my walking boot, I started my stretches to get my range of movement back into my ankle. I was amazed that I had no awful plantar fasciitis pain anymore. I am only guessing but enforced rest off my feet, finally enabled all those micro tears to heal properly allowing me to start gently increasing the stretching without causing more tears. A drastic way to improve a chronic condition but it worked for me 😊.

[@SnoopiFL5]

I am dealing with plantar fasciitis now and I truly belive complete rest is the only cure for this thing doctors physicians ect all business everyone wants you back out there working that’s the system. take time for your self I plan on talking 2-3 months complete rest and let the body do it’s thing.

[@jayshreem6177]

I hoped to cure my pf by resting but hasn't worked for me. I have been confined to my home since the past 4 months as I suffered an ankle fracture and had to undergo surgery. That was my right foot and my pf is in my left foot. Unfortunately there I times when I take a painkiller to ease my pf pain and not for my operated ankle. So am wondering if only rest helps. I do practise the warm water remedy for pf and it does help briefly. But amits not cured entirely

[@gonzaga45377]

I tried everything for PF. Had it in both feet for about a year. It was excruciating. I cut out sugar/grains and it was gone in a couple of weeks. i hope it can help someone else

[@KBB-nf1dr]

They probably cut the nerves in your feet

[@JP-wu1wc]

​@@jayshreem6177exercise smartly as directed here and i suspect it will help

[@nobodyabcd]

Dont underestimate the no sugar. I adopted a modified Mediterranean diet basically and try to keep my intake under 20g of sugar. It reduced my arthritic and nerve pain by 80 percent, i have my life back.

[@StronglifePhysiotherapy]

That’s fantastic! Great job! A lot of people don’t understand how powerful changing the diet and especially reducing sugar intake can be. The Mediterranean diet has a ton of research to support it, smart choice. Thanks for sharing!

[@akkuverma2328]

Hi, I am also suffering from pf and heel pain with less cushion left on my foot and having tingling sensation in my feet.Is it possible by cutting sugar intake to get rid of atleast pf? And in how much time?

[@FastJohnnyNardGard]

I'm currently coming off a bad bout of plantar fasciitis that lasted several weeks. I have a pretty strenuous job and I'm on my feet a lot. The pain was so crazy I thought I was going to be out of work for several weeks. I tried resting it and icing it and it actually seemed to make things worse. I've had success on other issues with PT in the past so I decided to look up some videos. AS SOON as I started warming my feet up, giving myself a massage in the morning, and REALLY stretching my plantar fascia and calves I saw an INSANE level of improvement. In a couple days I was almost completely back to normal, even with work. I was completely blown away. I've had improvements from PT before but this is crazy. Three days in and I'm already feeling ~80 percent better.

[@jasonlopez236]

What did you use to warm your feet up?

[@FastJohnnyNardGard]

@@jasonlopez236 When I say warm up I mean getting the muscles ready. In the morning I would sit on the edge of my bed and trace the ABCs with both feet all the way through (which will warm them up by putting them repeatedly through full range of motion before putting weight on them), then stretch my plantar fascia with my hands broth ways and give my feet a massage. That really helped with the pain that comes with those first early morning and subsequent steps.

[@gypsysteve3576]

​​​@@jasonlopez236it may mean, by light stretches, slowly at 1st. This is one way to get your body warmed up. Or, it may mean, literally, warm them up with a blanket wrapped around them, or whatever makes your feet warm? But im assuming it may be the 1st, as in stretches warm up the bodys muscles, tendons, and ligaments, before using them.

[@becca.carroll]

Yayyyy so awesome!!

[@toby9999]

Blood flow is key in my opinion. I'm not an expert but I have experienced some serious pf.

[@ark.0616]

I have plantar fasciitis for maybe 3 months now ! This triggers when I wore heels during my daughters H.S graduation and when I woke up the next morning my feet was really in pain . I went to the Dr. and they found out that I have Plantar and I’m also bit flat footed . plantar will really brings pain especially when I wake up in the morning and have my first step 😢I started using Sixpad and take supplements little by little my feet (sole and ankle) are getting better . I can walk fast now without feeling so much pain . I also massage my feet before I go to bed which really makes me relax . I’m glad that I have found out this video and learned more . What you said is true about processed food which i just found out by watching your video . That’s why when I eat so much cheese and take so much milk my feet begins to hurt . Now ,I will minimize my eating of processed food and taking so much milk . Thank you for the wonderful information!

[@akkuverma2328]

Hi could you please tell which supplements did u take?

[@stephstellatzuniga6389]

I love the feedback & testimonials. As a worker in rhe nursing field I walk about 4 miles a day taking care of all my patients. My right foot is in excruciating pain. It's miserable but will follow through with warm ups and stretching thanks for the amazing hooe I feel right now ❤

[@StronglifePhysiotherapy]

I'm glad it was helpful, hope you get relief soon!

[@AbdulmalikAbbas-nx4mm]

It's 4 weeks since you made this comment. I would like your opinion on the warm-up and stretches. I just got diagnosed with PF just yesterday.

[@robkunkel8833]

Number 3, 5 & 6 is incredibly important, for me. Letting the body wake up slowly by rubbing, starting with the ankles Don’t be embarrassed if you need to be on the floor to really get the blood flow working for the calves and ankles. I’m born in the 40s and people can’t believe how I walk so easily. Believe me, it ain’t that easy. A good video. Right on point.

[@StronglifePhysiotherapy]

Thanks! Sounds like you’re doing something right, keep up the good work!

[@lyndseyjane5306]

The BEST guide I've heard or seen to really adequately address such a resistant problem, thank you!

[@thiaco6203]

I 100% agree with the Heel Strong program recommendations. I have suffered with PF multiple times. I would also like to recommend you place something under your top sheet at the bottom of your bed to keep your sheets and blankets from causing your feet to flatten which will also cause your calf muscles to shorten as you are sleeping. In the mornings, I lay on my back, stick my legs up in the air and try to straighten my knees and legs as much as I can as I flex my toes and feet towards my nose for about a minute. This starts the blood flow for my feet. I also circle my feet. This is similar to the Legs up against the wall yoga move. GREAT advice! Hiring a good massage therapist who also knows trigger points and how to get rid of knots in your calves is worth the money.

[@w1975b]

I can't stand having a tight or heavy sheet/blanket on top of my feet when sleeping. So I don't, they are loose.

[@kumbahutt1514]

This video is absolutely brilliant: direct, to the point, very informative, full of common sense about the foot, absolutely none of the usual tedious crap! Many thanks; SO honest and useful.

[@StronglifePhysiotherapy]

Thanks for the feedback, glad you found it helpful!

[@musclesonthematwithmariana]

Very spot on advice. I did dry needling and massage on my calves and once I got my calf muscles to relax I was able to work on rebuilding my strength and was able to recover from plantar fasciitis.

[@jklmt1009]

Thanks! Key notes i got, plantar fasciitis pain does no go away easily, do not use pain meds, strengthen, massage calf, warm up in the morning before taking first steps, and sleep, and do not ice need blood flow, i kept all these in mind, made a big difference in managing the pain! Thank you! Hopefully i heal completely!

[@StronglifePhysiotherapy]

You got this!

[@michellereed7303]

I had horrible plantar in my right foot for several months, hard to walk 9 holes of golf, on my feet all day at work trying to deal with all day pain & limping...wife begging me to go to the doctor. My son worked for Under Armour, started wearing a pair of his UA Speedform shoes...helped pain right away, eventually went away in a week...forever!! Honest to God. After a few years, I have switched to Adidas ultraboost, still pain free. *If I wear boots from time to time, it will get tender again. I did not do any other physical therapy.

[@Skorrigan]

Getting out of the bed slowly is hugely important. Don't stand up immediately. Sit down first. Slowly. Massage your feet with a tennis ball. Proceed to calves and then thighs. Lift your arms, extend them to the sides and in front of you several times. Stand up slowly, lift your knees, take several small slow steps. Let your body adapt to the first effort of the day.

[@kutatm]

And then there’s waking up at 3:00 a.m. to use the bathroom.

[@Skorrigan]

@@kutatm Yes, but that;s a bladder problem :)

[@dr.ayansarkar1028]

As a Physiotherapist your information is more valuable for me , Thanks a lot Sir

[@joostvanherpen3138]

I like the ''do not freak out'' advise. Good one.

[@r8chlletters]

When you work on your feet but the pain is so severe that you cannot walk that is pretty upsetting, trust me. Chronic pain that never goes away will freak you out with good reason.

[@Nick-w6r]

I just happened upon this video. Great advice for a painful condition. I am avid walker and when this happened to me it was devastating. I found the only way i could continue walking without pain was barefoot.....slowly at first but increased with time. I actually enjoyed it so much I almost didn't notice the pain receding day to day. Its been a year and I have no pain at all, both in and out of shoes. I walk about 3 miles a day barefoot and my feet are stronger and feel better than ever before. Shoes now feel unnatural on my feet.

[@StronglifePhysiotherapy]

Thanks for sharing! So cool that barefoot worked so well for you. I tend to agree, barefoot is best! Just need to ease into it.

[@swgforthefence]

Hi🙋‍♀️. Excuse me but Where do you walk 3 miles a day? Can I come join you? That is great I just commented today on this great video❤

[@Nick-w6r]

@@swgforthefence Hi, I live on Long Island (NY) and I walk the Jones Beach boardwalk (and the shoreline), the wood feels awesome on your feet (especially when the sun has warmed it on a chilly day) you are welcome to join me anytime.......

[@terrisundberg8972]

Brad & Bob (PT KZbinrs) state that modifying walking (not doing heel/toe to not "hit" the heel) can help. Do you say yay or nay? @@StronglifePhysiotherapy Thank you!

[@chanterry905]

I once had a very bad pain in my sole (both feet) and I got myself healed in the end, after trying different kinds of 'treatments'. I totally agree with what was said in the video. It is, at the end of the day, how we manage our body, in particular the plantar tendon and other muscles relevant to its functions, that matters. And the idea of getting healed by injection or medication is totally wrong. I was helping with a dear friend who is having issues with her feet now and saw this video with my serach. I have forwarded to her and I highly recommend anyone who has the same issues take reference to the points mentioned in the video.

[@StronglifePhysiotherapy]

Unfortunately the standard approach with anti-inflammatories and injections just doesn't work. But that's ok, the body is very capable of healing. It just needs a little help sometimes.

[@BridgetFinnegan]

This is the absolute best video I’ve watched on Plantar fasciitis. Thank you so much!

[@StronglifePhysiotherapy]

You’re welcome, hope you get relief!

[@asiagrabowska5092]

Smart, simple and calm. ❤️

[@StronglifePhysiotherapy]

Thanks for watching 🙏🏻

[@sazilahahmadsarji685]

Very good advice! My PF has healed!! I concentrated on building the strength of my foot muscles and massaging my calf.

[@StronglifePhysiotherapy]

That’s amazing! I’m so excited for you, great job! Thanks for sharing.

[@eddythehead9101]

After 2 weeks of unbearably pain and trying almost everything. Doing a low carb diet and lots of calf raises fix me. I felt almost no pain within 2 days. Amazing!

[@StronglifePhysiotherapy]

Pretty incredible how much difference diet and strengthening can make. Good job!

[@karismadhanani4175]

Please share more details. I am dying of pain

[@akkuverma2328]

​@@karismadhanani4175hi ,found any solutions?

[@ahmedlas5267]

I just got up and my feet were burning , I decided to abide by your advices and I will be back in a month to tell the results .

[@ahmedlas5267]

Hi there , I came back to tell my experience to whom concerns , I didn't take any meds , I did some streching exercises before and after sleeping . I still have some pain , but less by far . Thank you sir

[@Delinire]

@@ahmedlas5267 How is the pain now?

[@kwiktips]

Would love to know if you kept up with his recommendations and how you are doing.

[@akkuverma2328]

Hi​@@ahmedlas5267,how's it now? Has your feet burning wnt away?

[@cherylcuthbertson5406]

Thank you so much!! This is the best and most informative video I've seen on Plantar Fasciitis!! Very much appreciated after suffering for about 10 months. Thank you!!

[@StronglifePhysiotherapy]

You’re welcome, I hope you get relief!

[@rajib8231]

One thing common among plantar fascislitis patients is we keep searching for remedies in KZbin. Tried everything with less relief. Finally hit upon Austin goh and found better improvement. Need to continue diligently over the days. Happy recovery and hopes for pain free life to all fellow people suffering with this 😢

[@StronglifePhysiotherapy]

Glad you found something that helps!

[@rajib8231]

Thanks Doc for prompt response.. i don't know whether this is common with other people. This condition pulls one mentally down so much where other people realise we are constantly irritated and complaining of pain and walk awkwardly out there in the road.. moreover I think so much whether to go to the nearby shop also,,one hundred times.. when my husband lost his patience one day when he felt abandoned . Only we know the pain but this is swallowing our lives completely..I realised it lately. I am following your instructions and Austin goh's suggestions. Feeling much better. Thanks a lot 🙏🏼 From India

[@akkuverma2328]

​@@rajib8231hi,how's your condition now,m facing PF right and and heel pain too.how are you managing it?

[@smstephe]

I'm a pharmacist, and have recently started suffering from PF, found your video and stopped looking for more info. Based on my anatomy and physiology everything you've said is spot on. I am following your advice and will pass it on. I've been told I have flat feet all my life (and I do), but recently discovered that improved foot posture and exercise for those muscles is giving me my arches back. I think there's a significant correlation to PF.

[@krachr1]

Thank You so much for this. Ive been a massage therapist for 20 years and massaged plenty of calves but never thought to massage my own. Going barefoot is new too me but makes so much sense. I am actually excited to implement this list in its entirety and enjoying the benefits.

[@StronglifePhysiotherapy]

Works really well in my experience, hope you get relief!

[@totallydomestic433]

Great help. The one i must work on is warming up before i get out of bed. That really helps ease pain when first walking. But i rarely take the time. Thanks!

[@StronglifePhysiotherapy]

You got this!

[@juanito3687]

I’m 58 and I’ve had plantar pain on and off 20 years and it’s been really painful the last month in my left foot. Thanks for the video and info, I’m going to focus on your suggestions thd remaining 2+ months of 2024 and I’m hopeful I can improve or decrease my pain but I need to put the work in. Fingers crossed

[@alfromtx245]

This is really good. Sadly, it's hard finding good plantar fasciitis advice out there. Even when talking with certain doctors. I saw a podiatrist about my plantar fasciitis and was basically told to take anti-inflammatories, wear custom orthotics, never go barefooted, and so forth. Thankfully, I took the opposite approach, like what you suggest. It's been almost 2 years since then and my feet feel amazing. I'm able to run 40-50 or more miles per week with no issues at all. And my feet now feel strong and I'm able to spend a lot of time barefooted. Thanks for the great info!

[@susanhegarty9091]

awesome!

[@MrExtremedays1031]

My doc told me the same. Do you have flat feet like me though?

[@alfromtx245]

@@MrExtremedays1031 I have fairly high arches. Actually, the founder of Xero shoes has flat feet though.

[@Twistedbullsh1t]

What did you do that helped the most?

[@alfromtx245]

​@@Twistedbullsh1t I'm short on time, but I'll try to respond to your question tomorrow.

[@NeilGammack-cx9ih]

This is the best explanation, and treatment options, of plantar fasciitis that I have ever read. Brilliant 👏

[@yvesouza514]

This is literally the opposite of what everyone tells you to do. Since I haven't been trusting the medical field lately, before I came across this video, I had decided to do the opposite of what they've told me to do. I stopped going to therapy because it wasn't helping. One of the things they told me was to never walk barefooted, that it would make it worse. I must say, it did hurt in the beginning, so I would walk barefooted for 10 minutes, then I was able to do 30 minutes and now I can be barefooted for a couple of hours. I do feel that it has helped tremendously. Although I'm not completely fixed, I don't have the pain I used to. Every week I see improvements with walking barefooted and following some of the things he says on the video. I've had PF for over 2 years.

[@StronglifePhysiotherapy]

Thanks for sharing, a lot of people have a hard time with this advice because it goes against the common medical advice. The truth is the medical community has never been very good at treating plantar fasciitis so it does take a different approach. I’m glad you’re making progress, keep up the good work!

[@akkuverma2328]

Hey,do walking barefoot with PF feels like walking with your feet bones on the floor?

[@marcusbradbury8564]

I’ve had planter fasciitis for a good decade. I was prescribed to use an orthotic insert, which has never really helped . I have had bad problems with the muscles in my legs always being incredibly tight since leaving the armed forces. I recently discovered Bowen and my legs and feet have started to relax and I have started applying your 10 rules and it has started making such a difference to my feet. Yes it’s early days but it’s working. Thank you so very much for your helpful advice.

[@dancer_traveler]

I had PF back in September 2022 and it was painful! I just switched to other forms of exercise, like Pilates, strength, yoga, stationary bike, and eventually the PF went away. I still need to be careful and not do fast, repetitive walks on the treadmill, because then it will reappear. So what I do is a low speed and steep incline which makes me take slower steps. And using my glutes to propel me up the incline is easier than using only my legs and feet to move up.

[@akkuverma2328]

Hi,how's it now?

[@dancer_traveler]

@ Sorry for the late reply - reading this just now. Fortunately I don’t have the plantar fasciitis pain anymore. It seems to be “dormant”, thank god!

[@akkuverma2328]

@dancer_traveler could u plz explain what kind of pain u faced during your PF issue? I mean pinching type all over your feet? In just one foot or both? Were u able to walk barefoot?and what helped u the most to heal and duration of healing ? Plz m in dire need of a solution🥺

[@JillManifestsEasily]

I have PF from about 7 weeks now - I have watched hundreds of Videos and even in a FB group - this video has been the most informative - thank you so much

[@StronglifePhysiotherapy]

You are very welcome!

[@akkuverma2328]

Hi,how's it now?

[@myopietaz1260]

About the most concise video I've watched

[@StronglifePhysiotherapy]

That was the goal! I hate rambling videos

[@8246st]

One of the most helpful uber-informed videos I have ever watched presented in a concise manner-and made so much sense . Thank you!

[@StronglifePhysiotherapy]

Thanks for the feedback, very kind of you to say!

[@DIVADIVA8]

I've done all of the donts: icing, NSAIDs, and cortisone shots with no improvement. Was contemplating surgery until I saw this video. Thanks for sharing.

[@StronglifePhysiotherapy]

You're welcome, hope you get relief without surgery!

[@meyersonfire]

BEST ADVICE FOR THIS CONDITION IN THE WORLD!!! thank you so much!!

[@davidmiller106]

Thank you so much for this video. I went back to some trainers with 4mm heal to toe, minimal cushioning (Saucony Fastwitch 9) and used the other techniques you mentioned and within days I was able to run in the trainers (I used to get calf pain so stopping using them). I ran nearly a marathon in them at the weekend. I couldn't have imagined doing that before. Over the past two months I've had low level plantar fasciitis but now I'm pretty much completely over it. Thanks so much once again

[@bushrakh4228]

شكرا لك على هذه المعلومات القيمة .فعلا لقد كنت اتابع العديد من الدكاترة والقنوات واجرب كل طريقة يذكرونها ولكنني كنت اشعر بان بعض هذه المعلومات غير صحيح وغير متكامل .ولكن بالصدفة تابعتك ووجدت كل المعلومات والنصائح التي احتاج لها .اشكرك من كل قلبي على مجهودك وبحثك القيم . ربي يجزيك الخير وتبقى دائما في صحة وعافية وسوف اطبق ماقلته حرفيا واتمنى الشفاء لي ولجميع المرضى .

[@AlexG-pl3km]

I had Plantar Fasciitis for about a month. I stayed off my foot as much as possible/rolled the water bottle/ massaged my foot . and then the PF was all gone and hasn't returned ever since .. That was 3 years ago.

[@StronglifePhysiotherapy]

Thanks for sharing!

[@hugoantunesmusic]

two weeks in here and not seeing much of advance. did you only rolled the water bottle? did it hurt while walking or just doing sports like running? mine only hurts while runnung. doing some cycling not to loose form; doing ice; tennis ball; calf and achiles strengthening + belt/elastic band for some plantar strengthenning. did you took any D vitamine and/or magnesium?

[@AlexG-pl3km]

@@hugoantunesmusic Don't hate me but .. If you have platar fasciitis, I'd say that it's safe to say that your running days are over. Bicycling isn't good for your foot/ feet either..I'd advise against walking too. and especialy 'fast walking'.. while your foot's trying to heal. In other words..if you're not staying off your foot/ feet you probably won't have a good recovery.. Did you know that the longer a person has PF that they end up developing dead tissue... and that they''d most likely need surgery which may make the foot worse? .. and no I didn't take pills except for perhaps an occasional advil or a tylenol. I hear about people getting shots.. but tat's not a forever solution. The pain comes back. I wouldn't advise it but that's me. I never did calf strengthening either. I just rolled a cold water bottle ( no ice) several times a day.. gently massaged my foot several times a day and rested with my feet up in bed or on the couch almost all day long and watched a lot of TV.. Good luck! .

[@bindudahal5405]

How long have you stay off from your foot?

[@AlexG-pl3km]

@@bindudahal5405 Once I recovered from PF , I've resumed normal activity.. But I never run etc. That would most likely cause it to return. ..... As for when I stayed off my foot? Once I epxperienced PF pain, I stayed off of it all day long for a month.. I either lied on the couch or lied in bed..watched a lot of tv. I only got up go to the bathroom or to make something to eat. If you've had PF for a long time.. then good luck because dead tissue eventually forms around the PF and then a person will most likely need to have surgery( which may or not be successful) .

[@rickpreisinger1887]

Thank you, I love this simple straight to the point explanation. I will follow these 10 laws.

[@StronglifePhysiotherapy]

You’ll do great, hope you get relief!

[@JoeLeone636]

Great advice, thanks for your time and effort in helping others.

[@StronglifePhysiotherapy]

Thanks, that means a lot! I hope the info helps!

[@shaik-vp5jp]

Sir can u make video on posterior pelvic tilt

[@tonyska]

This is great advice. I have seen an immediate improvement in my situation after following the advice given here. I was starting to despair but feel a lot more positive about making a full recovery. IThanks fella, your video has been a game changer.

[@StronglifePhysiotherapy]

So glad it helped! You got this!

[@akkuverma2328]

Hello,how it's now?

[@Lila22.11]

Wow! Wow! Wow! Several of these laws you mentioned I already suspected were what you said. I did not want any kind of shots, ice, insoles, etc., but I did wonder where did this condition came from and I just want the pain go away, I enjoy walking fast whenever posible. Thank you, thank you, thank you for this information and your time 😄❤

[@FantasiaDeep]

This is very good advice. 👍 I've had PF for 4 months now. Ice and ibuprofen do absolutely nothing to improve the condition. Also complete rest for two weeks didn't improve anything. I found out that certain movements are actually better than just resting the foot. I do moderate Kung Fu Training and after that my feet are sore, but not so painful that I cannot step on them. So I recommend working on muscular disbalances in your body and overall flexibility and getting the blood flowing really well. Today I started with carefully walking barefoot in the garden. I hope it will help 🙏

[@saymachowdhury1972]

This is extremely helpful, thank you! I think for me it was the sugar intake. On days I don't have sugar or processed food, my pain is significantly less and sometimes completely gone but the moment I have sugar or processed food, it comes right back and worse than ever. If the body is alkaline/not inflamed it helps recovery faster. Thank you so much for pointing this out. I'm stopping doing things to make this worse from now on!

[@judycrisenbery2982]

Same

[@judycrisenbery2982]

I have seen on KZbin that sugar gets in between joints & irritates them. I believe it. When I eat alot of sweets, my back goes out sometimes & my heel used to hurt when I ate a lot of sweets. Pain went away when I cut back on sweets. Sugar is inflammatory

[@saymachowdhury1972]

@@judycrisenbery2982 This is so interesting. I knew sugar is bad but didn't realise it could actually cause physical injury! Plantar fasciitis is very painful. Mine started after I had too much Fosters, that powdered drink, last summer. Also, I try to get more sleep now. I noticed it helps too. Used to sleep 6 hrs a day, now I sleep 7 hours.

[@andrewrichmond9764]

Process food or your intake of food had a part of factor how much you eat plays part of the that roll,I would comfort the feet until pain goes away,

[@judycrisenbery2982]

@saymachowdhury1972 I try to get 7-8 hours if sleep per night, but I have to get up about 2x to pee & about once a night my little pomeranian has to go out to potty. I put her out b4 I go to bed but she still has to go out

[@vister6757]

Ankle mobility, foot & ankle stretches, ball massage on foot, and walking! These are the best things for me. As i walk kore the pain went away.

[@StronglifePhysiotherapy]

Those are all good things, thanks for sharing!

[@CursedKitten1]

My experience: I took a 3 week break from running. Only walking and cycling. The pain was almost gone but after 2 runs it started to come back. Still more mild however. There does seem to be something to resting it. I will take another break from intense workouts and try some of his suggestions!!

[@StronglifePhysiotherapy]

Thanks for sharing! Hope you get relief!

[@diveshs295]

This is great advice. Covered the steps I took to heal my own condition.

[@StronglifePhysiotherapy]

That’s awesome you were able to heal yourself!

[@swgforthefence]

I’ve been walking since September 2022/ & doing stairs at the end, then I developed plantar issues. I have forever & always barefoot at home. i’m going to absolutely do what you say because I think it’s gonna work for me and I’ll be back.‼️ What you say, Makes a lot of sense. Thank you for this very informative video I believe you.❤😅 Edit👉🏽Also, I have always been physically active my entire life and have always been in shape until mom passed away. Then I slipped up a little bit. I am 65 and I’m going to get back in shape‼️🙏🙋‍♀️🔥❤️

[@swgforthefence]

I have always worn good shoes no heels. Calf strengthening is key. I agree. I went off sugar in September. Limit flour at all cost‼️. I’ve been eating so healthy. I cannot eat any healthier since September. Sugar is really bad for us! It’s a real true enemy. I have been stretching a lot throughout the day since September, and my walking of 3 miles every other day is excellent mind body and soul therapy‼️🥳 I’m gonna believe I’m going to nip this in the bud ‼️🙏✝️ 👉🏽LAW #11 Believe I will HEAL from this‼️

[@StronglifePhysiotherapy]

Yes you will! I wish you the best in your recover!

[@paultoner8789]

A fantastic video.very informative. Its great to hear someone talking common sense. Thank you

[@StronglifePhysiotherapy]

Glad it was helpful, thanks for the feedback!

[@stevemartinalmonds]

Thank you for this video. It will be a great help in my case 🙂

[@StronglifePhysiotherapy]

You’re welcome! Hope you find relief soon!

[@sara.j.w]

Thanks for this video. Because of my research, youtube is bombarding me with plantar fasciitis videos! This one seems to have the most holistic and sensible advice so far.

[@Lalaland-q2z]

I have seen so many PF by DPT's videos on youtube that actually contradict each others advice ,many trying ot make a buck with scrapper devices, magnets ,expensive"pain" creams ,bandages of one sort or another and shoes or insoles, a big industry!

[@akkuverma2328]

Hi,how's it now?

[@sara.j.w]

@@akkuverma2328 mine? It's better since switching to barefoot style shoes :)

[@akkuverma2328]

@@sara.j.w that's great,for how much time did u face the issue btw?

[@sara.j.w]

@akkuverma2328 probably about a year 😬

[@KBradAdams]

I got it bad years ago after running 5 miles after taking a huge break from running.. They told me dont go barefoot, get injections, wear shoes with insoles get fitted insoles... a year later it still hurt... quit wearing shoes except when I had too... for work and it went away in a couple of months. I agree with everything you said here!

[@declanhowley4679]

best video out there...going bare foot around the house helps ..try different runner brands not all top brands suit your feet..rest your feet remember they carry you..❤❤ from ireland

[@StronglifePhysiotherapy]

Glad you like it! Hope it’s helpful!

[@MKBENTOT]

I’m a letter carrier , usually put on about 30 thousand steps a day. Didn’t know what to do when I got plantar fasciitis. So debilitating , I was buying all the fancy shoes with support. Then looked up barefoot style wide toe box shoes. Always buy wide toe box and no fancy cushion / arch support. Plantar fasciitis gone , never to return. Only change I made was shoes.

[@StronglifePhysiotherapy]

Thanks so much for sharing! Barefoot shoes strengthen the feet and help them function like they were designed to. If it can work for a mail carrier that walks 30,000 steps a day it should work for just about anyone!

[@ravenel2]

First time I ever heard anyone say that too much support creates a disconnect between the foot and the ground, like wearing a cast that makes your foot weak. I had orthopedic shoes as a kid but fortunately I had Keds too. This is so true, it’s mind blowing. Although I’m sitting here in my nice comfy compression socks, but they aren’t shoes.

[@backwoodstrails]

You hit home when you said "you need more blood flow". Nothing worked for me until I got "Shock Wave" therapy, which helps bring blood flow to the area. It was a miracle treatment!

[@StronglifePhysiotherapy]

Yes, that’s the treatment I do in my office for plantar fasciitis! It’s actually quite amazing. I’ve seen it works for hundreds and hundreds of PF patients. About a 90% success rate when done correctly.

[@albybloke2289]

I had of years ago, believed to be caused by a change of ski boots, I couldn’t teach or even walk in the mornings and would crawl to the toilet. I had this for a year at least, saw many doctors without success, and with loads of treatments. Finally I got to see a military doctor who was the most direct person ever, he looked at the x rays he had done, took a minute and said it’s definitely PF, don’t have the operation, I’m referring you to xxxx, she will fix it, good bye. One visit to xxxxx followed her instructions, and within a month was back in my usual style ski boots, I’ve had the occasional ache over the last 15 or so years but just do one of the two excercises and it’s gone in a couple days. If it’s a bad case the pain is indescribable, so have enjoyed telling two people who had it the cure, both were amazed.

[@dangreenhithe1407]

What were her instructions?

[@eftjem]

Yes, please tell us what helped you specifically when you went to xxxx lady

[@akkuverma2328]

What were the instructions?

[@anumomer8530]

??

[@michelleauten6111]

I'm so thankful I don't have this anymore. My ankle is finally healed❤❤❤

[@denisepope6117]

This is the first post I've come across that is telling you to not do those things in tip one, and suggesting strengthen your feet. Great post thank you, I developed plantar fascitis after over training, everyone I've been to see either wants to put you in orthotics or stiff supported shoes. working on my foot strength is the way to go - along with looking further up the body for the cause, pain is a symptom. 🥴☺️

[@StronglifePhysiotherapy]

Thank you! Yes, there is so much misinformation out there but the bottom line is that strong feet do better. Sadly, there is a lot of money in custom orthotics so they get recommended a lot but the research doesn't really back it up. Keep up the good work!

[@danettehoak1115]

I just went to a foot doctor over PF and he gave me no advice whatsoever he wanted to send me to physical therapy three times a week and I have gotten so much more information from this one video that I'm just thrilled and of course the doctor wanted me to take Ibuprofen and stiff shoes and blah blah

[@w1975b]

My mother has had what she thinks is PF pain for the past 3 days (starting in the morning, when she gets up), pain in her right heel. Found some exercises here on youtube, then I remembered a while back Dr. Eric Berg had at least one video on the subject. I shared that with her and she did the exercise HE shows (different/opposite of what the others showed), she emailed me this: OMG! Even doing 5 of the reverse exercise has relieved some pain! Going to do the rest and 10 every day. And I'm sharing this now!

[@StronglifePhysiotherapy]

It does sound like PF. I’m familiar with that video by Dr Berg and can confirm it is a very good exercise to do for PF. It’s really cool that you’re helping your Mom, you’re a great daughter!

[@markcleaver6573]

That reverse crunching up of your arch and toes tucked in, gives momentary relief for me. but not really fixing anything. I think sugar and processed food is my challenge.

[@LauraB.335]

I love this video. You actually address the problem, which is inflammation. Inflammation causes the vast majority, if not all, the chronic disease we have today. Much of it comes from insulin resistance, which in large part, is due to what we eat (sugar, processed food, vegetable/seed oils) and how often we eat (fasting is a great tool to incorporate). When the insulin goes down, the inflammation goes down, and the body heals. Raymond Nazon is a great example of this on KZbin. He was over fat and had such bad PF, that he could barely get out of bed in the morning. She started keto, then went carnivore, and his foot pain is completely gone. He also incorporates regular fasting. Another thing is to strengthen the foot and calves, and really all the muscles of the body. I would say the majority of the time, the answer is to do the exact opposite of what mainstream medicine advises. No drugs, reduce inflammation with diet, and strengthen body.

[@margostretch1917]

Fasting is what ultimately ended PF for me, after two years of trying every remedy, all which helped ease it, but not 'cure' it. I think there's a lot of great wisdom in his 10 laws.

[@mickh5052]

Excellent video - really succinct summary and very helpful. Thanks.

[@StronglifePhysiotherapy]

Glad it was helpful!

[@chocoholic832]

Had this condition years ago & can honestly say it is the worse pain I've had & I've been through childbirth. Getting up slowly& stretches & special insoles in my shoes really helped but did suffer for months.

[@RareFruitFarmerUK]

In early 30s had sciatica, mid 30s back pain, late 30s PF... Sciatica was by far the worst

[@bvc-k2523]

This is great! Having talked and watched so many professionals on this topic , he sums up EVERYTHING I have heard: learned. Thank you’

[@nealchambers2306]

I had it for over a year and it was debilitating. Changed to barefoot shoes and did a ton of lower limbs stretching and strengthening and it was gone in 6 months.

[@StronglifePhysiotherapy]

YES! Thank you for sharing! It really works, good job getting yourself better

[@sneha3388]

What exercises did u do ?

[@glorial100]

Excellent information! I feel more confident in treating my PF.

[@jokir67]

I had this walking Hadrians Wall path - Day one arrived in Carlisle crippled. Four more days and another 70 miles later I was basically crawling at the end! Took 18 months to properly clear up (I’m in my 50’s so everything takes forever)and inserts in my shoes has worked for me ever since.

[@bw6078]

Great information. Something else I've heard and experienced. The person dealing with plantar fasciitis usually has poor balance on the affected side. Something else to practice and work on.

[@StronglifePhysiotherapy]

Thanks for sharing, balance work is important to restoring full function!

[@pamelag.00]

My feet feel best barefoot! Another online physical therapist said not to & to wear super supportive shoes (which cause it to hurt). Glad to hear good sense here.

[@ElisaGuzman-u1s]

I totally agree with you this is the first time someone says don’t use too much support and do not use ice water bottles

[@StronglifePhysiotherapy]

If they worked that well I wouldn’t have made this video 🤷🏼‍♂️

[@rennysaldanha1072]

Different people give different advices according to their experiences. Each person's capacity to heel is different. May be for some exercise may help but for some it may not help . It depends on the severity of the problem

[@ghstrdio]

Law 11: lose weight Law 12: stretch foot in to the curve with curling toes. Embrace the curve of your foot and don't stretch away from it

[@user-dp2rt5yg9d]

Thank you for providing this very informative video. I have suffered from PF before and many of your sensible recommendations were not explained to me before. I have bookmarked your video for future reference. Thank you again.

[@StronglifePhysiotherapy]

You’re welcome! Glad it was helpful

[@cryptofan8859]

I have had it for 5 years now in both feet and tried everything. I fall asleep with the pain and wake up with the pain. I stare at the floor, knowing it’s about to get worse. By 5 pm my feet are done. In a few days I will do the surgery on one foot and hope it relieves a majority of the pain. Fingers crossed

[@lailaharper4154]

Hi I have the same problem and my feet constantly hurt and I had it for about 10 years what kind of surgery are you getting to help

[@joostvanherpen3138]

I have the same. Didnt walk without pain for 20 years. Terrible. Feels hopeless.

[@SuperWilkat]

I had my hip replaced in 2021 and they made that leg longer without letting me know. Now I have Plantar fasciitis and a bone spur, plus screwed up my ankle favoring it and feel like I am starting over again in daily pain. I now wear an insert and it helps but my whole anatomy is off kilter. Thank god for yoga.

[@StronglifePhysiotherapy]

I hope you get relief!

[@SuperWilkat]

@@StronglifePhysiotherapy Thank you!!

[@tonyt8765]

I been having this issue for over 7 months on my right foot heel , sometimes the pain is higher than other days , when I eat less sugar yes the pain is almost non. I will follow this advice for the next couple of weeks hope it works. Thank you for your advice

[@judycrisenbery2982]

That's the way it always was with me!!!

[@timprobst7905]

Cupping!!! It's the only thing that worked after a year of bad PF. You can get a cupping set for under $20 online. Every other day just place a vacuum cup on the PF insertion point, or where it hurt. Let it sit for 5-10 minutes. Advanced: add lotion or lube and while holding a vacuum, slide the cup up and down along the FP. Some discomfort, but not "pain." Cupping pulls the tissue layers of your foot and PF apparat, increasing blood flow and breaking adhesion. The PF is designed to resist rubbing and stretching. Cupping pulls it in a axis that opens it up. My protocol: (mostly what he said +) 1) Quality shoes 2) stretch and massage leg and foot before getting out of bed, and when going to bed. And throughout the day. 3) Wear toe stretcher occasionally to help open up foot bones to increase circulation. 4)Cup every other day in the morning for about 10-15 min, then massage after and be active on your feet for circulation. While cup is on painful areas, flex foot in all directions to move tissue fibers under the cupped area, delaminating tissues. #NotADr

[@StronglifePhysiotherapy]

Thanks for sharing!

[@corkyschilling4699]

I bought a new pair of sneakers about 2 -3 months ago; my pf has gotten worse. After watching this video, im beginning to understand why. I normally buy NB; their light running shoes. I do a lot of walking. But this time, I bought a pair of adidas with very thick cushions. And my feet have paid the price since, so to speak.

[@StronglifePhysiotherapy]

We’re told more cushion will help but that not how our feet were designed to function. Hope you get relief!

[@sarc88]

Great advice! My secret weapon when I was ultrarunning was a frozen can of bean soup in my freezer at all times. And just roll it out until it thawed, toss it back in the freezer.

[@nicolemills]

Concise and helpful video, thank you! Would you recommend avoiding running until it heals? Thank you.

[@Noitpure]

I found that going barefoot at home tremendously helped my plantar fasciitis. After that discovery I tried a pair of Lems Primal Zen shoes and wow! Even more improvement! I still experience pain but that’s mostly do to my job and the walking surface I have no other choice to be on for 6-7 hours a day. Some really good advice in this video. I’m doing a lot of these already. I need to try more calf raises as well as calf massages. Thank you!

[@StronglifePhysiotherapy]

Thanks for sharing! Glad you’re seeing improvement!

[@sweetbfarms7846]

Law #2 is awesome! I've never heard that before but that's been one of the things I've battled the most with PF. Going to work on not fearing the pain! Thank you!

[@StronglifePhysiotherapy]

It think its a good one, a lot of people don't like to hear it 😂 but improving mindset around pain makes a huge difference.

[@mattsmith2760]

I followed much of your advice and it worked! Thank you.

[@StronglifePhysiotherapy]

That’s fantastic! Thanks so much for sharing!

[@maryannbergeron9531]

This is wonderful information. I have been battling PF for 3 months even resorting to acupuncture because I didn’t want cortisone shot. I will definitely incorporate your tips into my regime.

[@StronglifePhysiotherapy]

Glad it was helpful! Wish you the best in recovering!

[@MrFalcon58199]

Are you getting any better?

[@maryannbergeron9531]

@@MrFalcon58199 yes

[@yiotae9386]

did acupuncture helped U ? how many times you had it ? I started two weeks ago and do many exercises too....i feel better but if i am tired I am in pain...

[@maryannbergeron9531]

@@yiotae9386 yes! I had 4 treatments and I am totally pain free.

[@JeanetteMcLean-y5u]

Thank you for sharing this. I have ruptured discs L4 and L5, pain and heat in my back, legs and left foot. I'm hoping I can fix this without doing anyt treatment that is un-natural. :o)

[@tracymarshall5415]

I've had P F start in my left heel. Coincidently you say about toes and circulation and calf tightness has been what I have gone through because of having chill brains in my 3rd and 4th toes on my left foot. Lack of walking correctly for weeks and many things you mention in the 10 laws are spot on with regards to my range of symptoms and triggers. Thank you so much. I will do as you suggest as I have only suffered on off a month or so. Will try roller calf and foot strengthening and Arnica cream to increase circulation. Cheers

[@adrianhendricks9470]

Try riding a bike. Works wonders

[@kc8181]

Thank you for your advice buddy. I wish you well in your endeavours.

[@StronglifePhysiotherapy]

Thanks! I wish you the best as well!

[@rhondaweber5638]

I went on a keto diet, lost 43 pounds and never gad it again. That was 5 years ago.

[@StronglifePhysiotherapy]

Nice!

[@PilipinoakoAthongkong]

Thanks a lot, I've learned new today as I'm suffering plantar fasciitis currently

[@gerijoz5628]

I lost thirty pounds and it went away

[@StronglifePhysiotherapy]

That's fantastic! What helped you the most with your weight loss?

[@JasonFoster-so1qn]

I lost 30 pounds an$ got iy

[@kaygee301]

I’ve lost 53kgs and still got it 🥲

[@markl5681]

Thank you for creating this video, sharing your knowledge and giving me something to focus on.

[@madcatter9484]

Stress and anxiety can cause PF. In fact I’d suggest it’s the main cause as a result of creating trigger points in the calves. Relaxation and trigger point massage is key to recovery as is ignoring the symptoms and returning to normal activity. Consciously relax feet and calves when walking and exercising

[@coffee7521]

That is BS. It is a muscle problem.

[@eddiereyna2998]

So I’m on my 2nd week of only getting about an hour or 2 of sleep per day and I started with a pulled calf muscle, then I contracted a cold or flu and my plantar fasciitis can at times be very painful. I recently started using kinesiology tape and oh man , what a difference that makes to my pain level going way down and I also noticed that since my feet aren’t killing me , my spinal neck injury and lower back injuries have greatly decreased. I was diagnosed with plantar fasciitis about 2 years ago and recently I’ve been diagnosed with drop foot . I always just worked through the pain and applied ace bandages and feet wrap braces but it would only give a little bit of relief. The VA also makes me custom orthotics and and now with the kinesiology tape my goal is to follow your plans. Right the lack of sleep is what’s making worse but let’s see once I recover. Thanks for your video and it’s a lot more info than the VA gave me .

[@StronglifePhysiotherapy]

Glad it was helpful, thanks for watching!

[@rachs57]

Thank you so much! I won't bore you with what I have done to correct this problem in my right leg which is 1/2" shorter than my left leg, but it's everything you said NOT to do. So the right heel is in alot of pain atm. But what you have given me is a healthy warning to guard against medical suggestions for unnecessary surgery. Wishing you continued success with your work.💖

[@rogeromeron5049]

PF was due to weak arches. Had a podiatrist use a plaster mold (best way to do it, dont cheap out and use imprint or other methods) for custom arche inserts on both feet. PF disappeared within a month.