The 5 Things Anyone With Plantar Fasciitis Should Do Every Morning
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- čas přidán 24. 07. 2024
- The 5 Things Anyone With Plantar Fasciitis Should Do Every Morning
Bob and Brad demonstrate five stretches and massages to do every morning to help your Plantar Fasciitis.
This video is a part of a series of videos on how to treat Plantar Fasciitis on your own. Check out the full series of videos along with downloadable guide sheets for each video on our website here: bobandbrad.com/programs
**Update 2021** We have launched our new Bob and Brad Foot Massager!! Find it here on Amazon: amzn.to/3ofdOaO
Are you looking for more information on treating plantar fasciitis? In our complete Plantar Fasciitis Series, Bob and Brad demonstrate tests and treatments for plantar fasciitis. This includes exercises, stretches, and other techniques that can be done at home to decrease foot pain. Find the full playlist here czcams.com/play/PL8l32k1r15l5-EIbYLx-HiiypueuVsiMH.html
Am in pain for 2 years I have tried everything but still help me
I have a torn achilles tendon what exercises can i do?
Still you are facing plantar fascilitis?@@charityngoma1286
pppppl
So funny
Thanks
1. Pull toes 5x20 seconds
2. Massage with thumbs splaying outward (just get in there and rub)
3. Using belt, loop around foot, and extend to stretch calve and foot
4. Do the alphabet with your foot (just move your foot around)
5. Put on some good arch support shoes or slipper and get after it 🤘
Poggers
Bless your kind heart for this.
Thanks
Thank you so much for the compilation
Super helpful, thanks!
I've been doing these exercises twice a day for three weeks and they've worked miracles! Two years of plantar fasciitis from being up on ladders all day and I can now walk normally again and even have days with little to no pain.
Grace ... You probably need better shoes. Get you some new shoes (like Sketchers Strike On or something like that) that are better support, Molly, and also some Greenfeet on Amazon (foot inserts). Trust me they work. I've had these type of pains (PF), but now, I'm starting to get it under control. Those two things will change your world. Sorry, they're called SuperFeet but they're green.
I've mainly worn a few pairs of 200+$ red wing work boots with custom insoles from my podiatrist while all this has happened. I dont really think the shoes the main problem, especially since I used them for years before with no problem. (Also evidenced by the exercises getting me almost back to completely pain free.)
So happy to know that, I know the pain
Two years?!!!
@@ReadyorNot811 Sadly, yeah. My previous podiatrist had a lot of "advice" that I think ended up doing permanent injury to my foot. These exercises still do help to keep the day to day pain very mild or even not noticeable.
you guys have helped me in so many videos I am forever grateful . thank you both
You know your plantar fasciitis is bad when you get their theme song stuck in your head and you find yourself singing it at the dinner table.
Love this. Haha
😁😆😅🤣 Now I am singing it ! Yes, it is bad😅
@@blahblah1438
....1&n
@@juanperez-df1mo ok. Thank u
😂😂
Thank you both so much. Sending your video to a friend who suffers greatly from this.
I'm so glad that I found this video. I've only been doing the exercises for 4 days and I can already feel the difference. I have Plantar Fasciitis in both feet. It started with the right foot many years ago, it eased off a bit but didn't go completely then it started in left foot a few months back but seems to be more painful that the right one ever was. I'm now doing these exercises on both feet and it's making a world of difference. I've watched more of your videos lately and I have ordered some K-tape. Thanks again Bob and Brad.
I can’t thank u both enough. Your exercises is my go to for any injury. You are indeed the best on internet. 3 times you made a difference in my life, once I injured my shoulder and elbow during a fall, i had stiffness and my hand seemed to not straighten and ur exercises fixed those injuries, a knee injury when I felt as if I can’t walk properly anymore again like some miracle after doing the exercises u both recommended, gone and now I am back to fix my plantar fasciitis. I had it before and ur sessions had helped me in the past. I plan to start it again. Thank you 🙏 for serving humanity.
Thank you. I can’t believe I have been suffering for years without seeing this video. I always thought it was my weight. This worked great
Thank you so much. The stretches are tremendous. Many of my patients have experienced great results with stabilizing the opposite sides glute medius. Thanks again!- Erik PT
Thank you Bob and Brad for helping me heal my plantar faciatis!!! No surgery and I still do these stretches religiously! It is great blood circulation to feet and body!😅
Thank you guys so much. I had crippling pain and your stretches have helped so much.
Thank you for making this video. Found it 5 days after plantar fasciitis started and was getting worse day by day. Doing the 5 exercises before getting up for the day was a game changer and made all difference for healing. Many thanks. A week later I am well on the way to feeling better.
Great relief to know the solutions...my wife was having this pain for last few days. Will follow your advice. Thanks a lot.
Man, I love you guys, you always have something great for me. Seriously. Im a vet, I workout frequently and I work in construction. My body is always in need of some kind of pt and getting an appointment with a physical therapist through the va is always 2-3 months out. You guys keep me moving 🙏 thank you so much
Try rolling a golf ball around under your foot with decent pressure
A one and half week back i had searched something for pain in feet due to running and had watched your video(not this one,cant find it again now). I am here back just to say Thank you.Thank You you two , bcuz i had never felt so strong at feet after i had ran some kilometres. This feeling is new to me or long forgotten.Thanks😊
Hard being patient while this heals. I love running and ready to get back to it! Hope it doesn't take quite so long to heal! Thank you for sharing these!
Same here. It's so lame
Hi, am suffering with this now in the same situation with running & going the gym, how long was you out for if you don’t mind me asking?
@@LauraYT22same here did you ever find out? My job is really physical and it seems to be getting worse I hope these exercises work
I found this video yesterday and began immediately. This morning before i got out of bed i immediately did the stretches. Massively improved. Normally i am bracing because i know i'm going to have that sensation of standing on hot knives. Wonderful! Thank you!
I suffered from plantar fasciitis for years. Foot massage, stretches, and otthotocs helped a lot as short-term solutions but it wasn't until I bought a massage stick and started massaging my calves that I fully recovered. I am now 100% pain free although I still self-massage my calves for a few minutes 2-3 times a week.
So it was massaging your calves that ended up doing the trick? Not your feet themselves?
What brand/model?
I've been needing to up my stretching game in the morning. Thank you!
This reduced my pain in like the first two days of doing these exercises. Thank you!
It worked! The stretch of the toes and specifically the massage. I used a massage gun with a flat tip and it relieved the pain in a few minutes. You guys are great!
My Chiro said to Stretch the toes while holding on to and slightly bending the Heel as well
in turn it gives you a few mm better stretch
I'm doing these right now! I've been in so much pain for months. 😢 Thank you!
Thank you Bob and Brad. Your videos are so helpful.
Wow, I can't believe how helpful this is!
Your hearts of compassion is the greatest gift ever!
I’ve been having this pain for all summer (started mid-hiking-trip) and have been looking for instant relief. But I was going about it all wrong. I now have the right tools and will work on this and help myself begin the real healing process. I have much appreciation for the way the both of you take the extra time to explain and give suggestions beyond what others do!
Diana ... You probably need better shoes. Get you some new shoes (like Sketchers Strike On or something like that) that are better support, Molly, and also some Greenfeet on Amazon (foot inserts). Trust me they work. I've had these type of pains (PF), but now, I'm starting to get it under control. Those two things will change your world. Sorry, they're called SuperFeet but they're green.
I hope you are feeling better
I have the same problem with my Left foot
These stretches help..
First thing after waking up I'm limping
On top of that I had a slip and fall at work and Messed my right Knee and left hand/index Finger (Bit Crooked) up
My PF was so bad I was having trouble walking first thing in the morning. I started doing these exercises and felt the difference immediately! I do think that always making sure that my footwear has arch support might have made the biggest difference. Thanks!
This is a helpful set of things to do for self care, and will help me heal going forward. Another good reminder thank-you.
Thanks, Bob & Brad.
Thank you, I had no idea I was re injuring myself !!
I do the stretches in the middle of the night before I get out of bed to go pee. Things are improving immensely. Foot goes into a slipper with good arch support and cushioning before I head to bathroom. These stretches do work. When sitting, I roll my foot on a tennis ball or spikey ball and also do stretches to keep things from getting too stiff.
What brand of slipper do you have? I have been looking for years and yet to find anything. Thank you!!
These tips are SO helpful and I've shared them with my clients who suffer as well. Thank you so much for sharing your knowledge!
You guys are the best! You've helped my lower back issues and my plantar fasciitis, thanks so much
Thank you for these videos !! Having had hip and bilateral knee replacements, I can not cross my legs to do the massaging exercise like in your video. So instead, I use a mini tennis ball (about 2 inches in diameter). I found them in the pet toys section of the store. I roll it back and forth on the bottom of my foot while applying some pressure. Not ideal, but It seems to work pretty well.
I've had really bad heel pain for about 10 months now, I will try these exercises before I get out of bed, I'll update you on how I'm doing in 2 weeks.
These exercises really work! Thank you!
Thank you! This gave instant relief from foot pain
I have been to specialist about my extreme plantar fasciitis ( both feet) and sprained ankles ( both legs) never once have they suggested changing my walk nor the reason why plantar is so painful after sitting or sleep. Thank you for sharing your knowledge. I am trying your suggestions and hope I'll be able to walk again while aiming to be back hiking. Thank you
One stretch that you didn't mention that's helped me a lot is sit up , cross your leg over your knee then pull/stretch your toes down stretching the top of the foot, the ankle and shins. I had 6-7 level pain for 6 months or more. This provides almost immediate and significant pain relief down to a pain level of 1 overnight.
this, its basically the opposite of the first stretch he showed. it worked
Yeah I watched another video solely reccomending the stretch you described - it really does work!
@@JH-Wood can you post the video? i don't understand the stretch from the above explanation.
@@crazylectorwatch Dr berg videos on this that’s what they are referring to
Thank you! These comments are surely encouraging me to take on your advice! 🙏🏽♥️😊
I’m so thankful for these guys. I had an ankle injury 2.5 months ago and it’s turned into foot pain.
Thanks a lot Bob and Brad! I’ve been dealing with plantar fasciitis for a year and a half now. Finally after an MRI it’s determined I have a torn one. Been through the custom inserts, three boots/night splints,the whole 9 yards. Cortizone shots etc. These stretches will certainly help to promote healing. I haven’t been doing this faithfully before getting out of bed but I certainly will now. I really appreciate it. Tom
Tom ... Worked hard to get rid of it. But, here is what helped me most. You probably need better shoes. Get you some new shoes (like Sketchers Strike On or something like that) that are better support, Molly, and also some Greenfeet on Amazon (foot inserts). Trust me they work. I've had these type of pains (PF), but now, I'm starting to get it under control. Those two things will change your world. Sorry, they're called SuperFeet but they're green.
How u doing, Tom ?
@@Leontor1234 doing a lot better! I am no longer limping and can walk normally. Had sound waves treatments 6 months ago -that really helped and then just a few weeks ago I had a “targeted dry point needling procedure” where they poke a bunch of holes around the tear injury. The doctor said they basically turn a chronic injury back into an acute one, so your body will push blood into that area to heal etc. That seems to have helped as well. I still do the stretches every morning. That was the last step before having full-blown surgery, where they go in and cut it. I am thinking I will not have to have the full surgery. Thanks
Great video. I would recommend releasing the Fascia on the entire leg below the knee. The Fascia on the calf and shin bone is too tight. This causes restrictions on the movement of the foot. I would hold the lower leg near the ankle and pull up. Hold each position for 3 to 5 min until the fascia releases and then move up to another few inches and hold again until the lower leg is cleared out. The Plantar Fascia will start getting better and the foot was never touched. For fastest results Include the foot exercises and foot massage and also release the fascia on the lower leg and notice a huge improvement. Peace guys.
amyalewine I am needing to do this as I have major fascia along shin bone but am not 100% sure on what you are describing. Is there a video out there or maybe you can tell me more?
I have the tibia issue right now. I was fine until 5 weeks ago.
Thanks- not sure what you’re meaning when you say “pull up” if you can clarify - thanks in advance.
It used to take me 2 or 3 months to heal my PF. Then I finally splurged and got a boot like device from either Footsmart or Amazon for $40-50. I am so glad I got so desperate that I was willing to experiment because sleeping with that boot like thing would heal any PF in 2 to 3 days. Your foot is in the proper position to heal while sleeping which is probably when most healing takes place and no re-injuring the PF all over again in the morning. It works! Also, I switched from different brands of "comfort" shoes to Propet's twilite walkers and any of their shoes that have the same bottom. I have not even had PF in almost 10 years because of the shoes.
here's several things to try
Try a natural remedies for plantar foot. Something as simple as ginger root, which can be bought at your local grocery shop, is a great anti-inflammatory. Ginger root is in a group of plants known as Cox inhibitors. This means they help inflammation naturally.
Another natural remedy for pain is Bromelain. Bromelain is an enzyme found in pineapples. If you drink the raw juice or eat raw pineapple, you can gt advantage from the natural pain relief of Bromelain. This is natural healing at its very best.
(I learned these and more tips on fergs foot formula site )
I am a big fan of you two👍..very good info u gv n its real effective stuff..i appreciate ur efforts..i got relief from stiff neck pain last year i followed ur instructions..thnx👍
Thanks your exercises help me alot.
I did the exercises due to plantar fasciitis. It worked wonderfully! No more pain!
How long does it take
What I wear when I get up for slippers are waterproof Birkenstock sandals. They're soft enough to feel comfortable but they have a high arch support.
I wear these also! They’re comfortable and cost $40-50.
I had terrible PF pain for nearly 2 years after a one time injury. I was nearly debilitated everyday just from being on my feet at work. After 4 months of doing these 5 things religiously every morning I am now getting back into sports like hiking. In addition, i do lots of other leg streches in the morning and I got arch support shoes (Sketchers Archfit) and serious arch support insoles for my other shoes.
I've barely been able to walk for a week....excited to take the advice you have provided. Thank you so much
Just spent 2 days in a lot of pain. Did your exercises from this video this morning before getting out of bed and during the day, and now, sitting here in the evening, I'm experiencing a very significant reduction in pain. It's now at manageable levels. Thanks a lot guys, this genuinely helped me! Subscribed.
Real heel pain doesn't go away in one or two days
@@asdfghjklo Read what I said: "a very significant reduction" not "it's gone away".
@@involutionOcean also that doesnt happen in 2 days.
@@asdfghjklo Oh. You're one of _those._ Run along now...
@@involutionOcean one of those who? Doctors who really know how to get rid of it?
Thank you so much! I've had unbearable pain, now that I've watched this. There wasn't any pain anymore.
How many mornings did you have to do this to get it to work?
@@skippygirl959 did it work if so how much days you take
Thank you so much! I'm currently suffering with plantar fasciitis, this is very helpful.
You guys are amazing...good content and funny. Thanks, I've benefited many times from your videos.
I have healed my hand completely in just 2 days watching the exercise, my left shoulder had dislocated in a motorcycle accident n I couldn't stretch my hand, after doing the exercise sitting on the chair, I heard a click n it was OK, thanks to their show, praise the Lord
Your hand?!
Thenks you so much ❤
I can't thank you enough for your videos ! They have been a god send ! I broke my arm - Couldn't afford Physical Therapy so I found you ! I am doing great. I just started to have foot pain and this is awesome ! Thanks again for all you do !
Thank you very much, Bob and Brad!
Mine got out of whack when I hurt my knee doing deep squats. 6 mos later, it's really bad. I can't afford the doc so I watch Bob and Brad. Thanks guys. You're both priceless.
I understand and had the same issue
If You can Try to see an Chiropractor
Save up a bit every pay check and it will be worth it
These CZcams videos help to a point
But an actual Chiro will help more
@@conservativeamber1216 good morning, how does a chiropractor help with this ? Respectfully asking.
Same I cant afford it either so I tried these exercises out and they give me some relief. Happy I found this video.
Thank you both of you.These exercises helped a lot in relieving my heel pain.Can feel the difference from day 3 itself,gonna continue these exercises everyday👍
u also facing foot pain?
How are you now do you still feel pain
I just love you guys. Thank you for sharing this.
You guys are Great!!! So informative! Thank you for sharing your expertise for millions! 👍💕
"you can use a belt, it's handy, typically in the bedroom" - dying
😅😂
🤣🤣🤣
Damn it! They got me too 🤣🤣🤣
🤣🤣
Stretch it and break it open in the middle of the night...I'm dead :)
My 86 year old mother couldn´t walk anymore. We decided it could be plantar fasciitis. We found your video. After doing your excercises only 1 time, she´s fit again! THANKS!!!!
sounds like an Oral Roberts event
Thank you so much, god bless you both
Thank you so much for your valuable informations
Omg! I am so lucky that I ran across this video! For almost a month I’ve been having this kind of pain that was described and I could not figure out why! These techniques helped me so much, today’s the first day that I could get out of bed without experiencing intense pain on my left heel. Thank you so much for all the videos you put up!!
Sucks doesn't it welcome to the club lol
@@jakegandy500 Jake, yeah, fucking sucks. I don't want to be be in the Club, Friendo ... But, I guess that I am.
@Molly Golightly Get you some new shoes (like Sketchers Strike On or something like that) that are better support, Molly, and also some Greenfeet on Amazon (foot inserts). Trust me they work. I've had these type of pains (PF), but now, I'm starting to get it under control
MS Moringa ... read my reply to Molly. I hope what I said helps you too.
@Molly Golightly Sorry, they're called SuperFeet but they're green.
Thanks guys, my feet are slowly getting better.
These guys are great, they helped me out many times. Thanks gents.
I had a bout of PF a few years ago. Hasn't raised its head since until this summer. It's been like walking on hot knives. I just came to this video. Did 5 minutes of the exercises, stood up and walked barefoot on my tiled floor 95pc improved. Amazing. Normally i hobble like an old lady. Thank you so much.
Crocs are great for having next to the bed to slip on the feet. Thanks for the exercises too.
Thank you!!! Really needed this
For my hard pain "Christ" is enough
thank you so much for sharing these stretches really helped
I have watched a handful of videos about PF but yours is the best; short, very informative and the ABC’s was a Great idea. Thanks B & B 👍
Wow!! Thank you so much!
😁✌🏻
Cheers the best content
What about a compression sleeve? When I'm in pain I wear it and it helps.
These guys are awesome , like the saying 2 heads are better than 1. I love that back & forth interaction & thoroughness. Great tips
Yeah...you guys are great. Thanx 👍🏻🌺
I swear you two have access to my medical history ... lol! Every time you post a new video, the subject is on one of my areas of pain! I had a nasty bout of plantar fasciitis three years ago (went on for months); I could barely walk. Even now, I know it’s still lurking in there. Thank you SO much for explaining that the fascia can start to ‘heal in the night but tear open again’ - I never knew that! No wonder it takes forever to heal! Also your advice telling viewers to flex the foot before they get out of bed is the best advice ever! I make sure I do that every morning - if I didn’t, I’d be in trouble again. One final note - I like Brad’s suggestion of “writing” the alphabet.
Hi... Is ur pain gone now??
akanksha gupta - Yes, it’s been gone for almost five years now BUT I know it could easily flare up again so I make sure I flex my feet back and forth (about 8 to 10 times) before I get out of bed every single morning - or even after say, an afternoon nap which I rarely do. I know it is still ‘hiding’ in there but I’m doing my very best to avoid it flaring up. The pain was just terrible - I couldn’t walk. That foot-flexing tip was the BEST advice ever given me!
@@elaineculbert8594 thank you so much:)
akanksha gupta - You are quite welcome. 🇨🇦
@@elaineculbert8594 u know what within 3 days I can see the improvement....
Thank you so much! I have this issue for the last 6 months now. I must lose weight but till then my pain in the morning is awful. Or should I say "was" awful. You are amazing!! I am pain free and not limping every time I get up from the bed.
Great tips guys! Keep up the good work.
Thank you very much for great instruction and advice. Planters are so painful.
Thank you for this! Ive been suffering through this for years. Sometimes I want to give up but your new creative tips have reinvigorated me.
anna yes! Im not 100% pain free but keep up with ur stretches and massages, tape, get good shoes and insoles, and ensure with a Dr that its not something different than plantar fascitis, and you can reduce your pain too someday
Dan Lardo what kind of shoes , is it possible that u send me a pic and what you meant with tape ?
For years? Holy... this started happening to me recently
Blanca my podiatrist recommended this i think (bought them 1 year ago) www.newbalance.com/pd/Leather-928v3/191264372023.html?ecid=ps_Google_pla_191264372023_1699205516&crtp=paidsearch&ncr=true&&CATARGETID=172000630002405355&CADevice=m&lid=92700048891157735&ds_s_kwgid=58700004791464188&ds_e_product_group_id=828243362377&ds_e_product_store_id=&ds_e_ad_type=pla&ds_s_inventory_feed_id=97700000003851261&gclid=Cj0KCQjw0YD4BRD2ARIsAHwmKVnLSBbz3gz75VfuDGYGM4_XeNb4Qc2ZbLYJgWEJD0JeyyFxgGDpXiMaAmcJEALw_wcB&gclsrc=aw.ds#style=MW928BK3&size=10&width=D. Just look up new balance shoe for flat feet/ overpronation & decide from there .They also gave me rigid inserts to support my flat feet. However, I went to a podiatrist to get diagnosed with flat feet. You can get plantar fascitis for different reasons, so it’s best to see a podiatrist if you can. If you have flat feet, I also found Superfeets insoles to be helpful & affordable. Also just CZcams “how to tape your feet for plantar fasciitis”. Lots of dif techniques to try.
zelastjoker I work all day on my feet on hard ground so that was a big part of it. I switched jobs and feel better now. Dont freak out
I just watched a video where the guy (Eric Berg) said to stretch your foot DOWN, first. 3 times for just a few seconds each time. And if you believe everyone in the comments section, it's game changing for plantar pain. People who were suffering for months said stretching downward gave them the first relief from pain they've had in a long time.
The doctor's idea was that it has to do with tricking the brain. When you are doing dumb bell curls for example, the body makes sure that the triceps relaxes, so the curl can happen. When doing tricep extensions, the body tells the bicep to relax.
By pushing down on your foot, the body tells the bottom of the foot to relax, and so the fascia gets to 'relax' as well.
Try it out. I did it and it works well. It's not a fix but it helps avoid that stab of pain when you get up. The thing that helped me was icing the bottom of my foot every night, and wearing supportive shoes around the house. My plantar pain is almost gone now.
Hi is it gone now? If so, how long did you suffer?
@@jonitalia6748 yes its been gone for a while now. maybe another couple months after I posted that comment above. Ice every night while watching tv, and bending foot downwards. I now have no pain. Not even a little bit. There is no sign that I ever had plantar at all, it helped that much. Good luck
Omg! Thank you for this video. Just saw it this morning before getting out of bed. I did all the stretches and I have a pair of sneakers by my bed. It’s the first morning I get up without excruciating pain.
Wow, thank you I did the stretches while watching the vid. And I stood up to walk and to my surprise…there was NO pain!!!!!!!thank you again
I am 87 and had to stop my usual long walks due to feet and other problems. I have only been following Bob and Brad for a little while, but my Planter Fasciitis seems to be improving. Will keep watching them. Thank you B & B.
I thought I was the only person with this unbearable pain in my arch. I’m gunna follow your suggestions. Thankyou x
Why does the area towards the ball of the foot hurt more doing the massage you showed, then the heel?
These excersices are life saving honestly
Thank you Bob and Brad appreciate the stretches I did the belt like to kill my back calf leg all the way at my leg and down my leg it was painful but thank you so much and I’m going to do the stretches in the morning I think I got exactly what you’re talking about I even think I got a spur on my heel I don’t know but I truly do believe I have this thanks for the help🥰
You guys help so much :)
stretches eliminated my pain thank you guys
I use a small beach pebble to help massage, while I'm watching tv, etc. The pebble warms during massage and it works a treat. Would highly recommend giving it a go.
Thank 😊 you for been in my life and what you do for people like me with low income, may God bless both of your 💕 hearts (and your loved ones).
These stretches are great! Just when I got my Achilles Tendonitis under control with an immobilization boot (wearing it for six weeks, then rehab runs, then short runs), now my Achilles Tendonitis has moved south to Plantar Fasciitis. I'm thinking to myself, "C'mon!!!", it doesn't go away, it just migrates. I will begin tomorrow morning with these stretches, because I've been dreading my first step every morning. I'll let ya know how it goes. Thanks.
How did it go?
@@cochise3540 Your video definitely helped. My foot doc (Dr. O'Malley at East Point Foot & Ankle in East Longmeadow, MA) confirmed your stretches were great after I showed her. I was diligent with them for a few weeks. My God, holding a stretch for two minutes seemed like an eternity compared with 30 (sec) x 3 reps for my Achilles, but it worked! I've been running again, but not long distances, as I don't want to re-aggravate. So far, so good.
@@jamesflaherty9610 Cool Happy it’s working....Thanks for the reply🤙🤙
This is my exact situation. Like seriously! Hope these stretches help!
Thank you so much for this!
Great tips, thank you so much 😊😊
I’ve had this problem for 22 years. It is generally like walking on tooth ache. The pain is in my foot permanently. The centre of the pain appears to be in the centre of where the arch used to be. I have since developed fallen arches.
All of these eventually prevented me from my morning running regime, which of course has compounded a wider range of problems. I am now nearly 68, and am keen to fight this problem in whatever way I can. Thank you for your help and advice.
Just got to say that I had this pain since -- I know the moment -- on 3-28-2021 at 3:28am. Worked hard to get rid of it. But, here is what helped me most. You probably need better shoes. Get you some new shoes (like Sketchers Strike On or something like that) that are better support, Molly, and also some Greenfeet on Amazon (foot inserts). Trust me they work. I've had these type of pains (PF), but now, I'm starting to get it under control. Those two things will change your world. Sorry, they're called SuperFeet but they're green.
🙏🏾
Ooooo, I feel your pain. I have the same issue, suffered for decades! My job (R.N.) really exacerbated the situation. Hours and hours on my feet. Even though I always wore nurses shoes, and had multiple treatments over the years... Nothing really resolved the daily aches and pain. I am 75 now and arthritis has added to the misery. Oh well, I do the best I can and actually feel that ice packs are my best friend. My feet get hot and burn after I stand or walk for an extended period of time.
Inclined Bed Therapy fixed this for me, for free, in 2 weeks. Just raise head of entire bed (not just half like hospital beds) 6 inches, or 5 degree slope. One of best things I ever did for myself and it was free, effortless!
Had it for years. Special shoes, therapy, vitamins etc all helped a little but nothing cured it until I just changed how I sleep. Whole body working better.
Take 6 months off, let the PF heal and then when you come back do @kneesovertoes program, along with some minimalist shoes and you’ll never have issues again
Thank you guys. I'm a runner and today after doing these exercises, is the first morning I've walked after getting up, without pain in 2 years. I'm still running every few days - between 5 and 20km and while my feet don't hurt while running, they are very bad in the morning or after sitting for any length of time. I'm going to keep this up along with calf stretching in the hope that I'll get past this damned nuisance thing! Cheers and thanks from Sydney, Aust - Dave
How do you run 20k and not have any pain in your plantar fascia ?
@@jakefyock3124 There is certainly a sensation of mild pain in the front of the heel area (right foot) during running and that can certainly be an elevated pain in the hours afterwards. This morning I did an 8.5km trail run averaging a modest 5:25 min/km. My foot felt about a 1 to 2 out of 10 on the pain scale, now however, a few hours later and it's closer to 4 out of 10. Tomorrow morning it will be bad until I stretch, and then probably very mild during the day. I'll not run for a few days to rest. I hope this answers your question. :-)
I don't run, but the same thing happens to me with my taekwondo and gym sessions. I can get through the sessions with only slight pai, but then when I sit for a while and get up again it hurts so bad. I realized that whether or not I excersise, I still experience pain, so I continue to exercise
Thank you guy, this video is fantastic. It has helped me a lot, and us still being helpful.
Thank you!!! I’ve been hobbling around like a little old lady. This really helps immensely xx