Does using ice help plantar fasciitis?
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- čas přidán 9. 04. 2024
- I’m Dr. Angela and I’m “The Plantar Fasciitis Doc”. If you have this debilitating condition, here are my top 3 recommendations.
➡️1. Download my free guide. This is the first step on your PF recovery journey. I show you the exact steps to resolve plantar fasciitis at home.
FREE GUIDE: www.DrAngelaWalk.com/freeguide
➡️2. Follow my social media pages. I offer daily tips, exercises, and the latest insights on PF. You can also connect and learn from others with the same PF struggles.
FACEBOOK GROUP PAGE: / 1104012017101635
INSTAGRAM: / theplantarfasciitisdoc
➡️3. Take a look at my approved footwear guide, and make sure you are not sabotaging your recovery by wearing the wrong shoes.
DR. ANGELA’S APPROVED SHOE LIST: www.drangelawalk.com/post/dr-...
➡️4. Need more detailed coaching and video demonstrations of the exercises, stretches, and fascial release technique? Take a look at my online course. It's a step-by-step video series where I hold your hand and walk you through the step of my program.
PLANTAR FASCIITIS VIDEO SERIES: www.drangelawalk.com/workwithme
🦶PLANTAR FASCIITIS RESOURCES:
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💪PLANTAR FASCIITIS THERAPY TOOLS:
Complete PF Therapy Kit:
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Foot Rocker/Stretcher:
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Fascial Release Tool:
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Toe Spacers:
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Hello!! I did everything you have said, I bought went to a running store shoe because I could not find them anywhere here in Miami. I finally bought the Altra paradigm 7 because the man suggested those for $170, and 3 days later as fate should have it I went to Marshall’s and I found altra lone peak 8’s for $40!!!!!!! I couldn’t believe it. 🤣 so I bought those too. I have only worn those two shoes, and I bought heydude sandals just because they are soo comfortable. I have alternated between those 3 shoes and I am I would say 70% cured!!! It’s only been almost 3 weeks!! I can’t believe it! I am shocked!! I have been living with the PF for 3 years!!! And you cured it in 3 weeks!!! Thank you so much!! You are worth your weight in gold! I can’t tell you how happy I feel when I get out of bed in the morning and my feet don’t kill me. I am hoping 3 more weeks. And I won’t remember what pf even feels like!! Thank you thank you thank you!!!!!
WooHoo! Good for you. Try the strengthening and mobility protocols in my guide to get rid of the other 30% Dr. Angela
www.drangelawalk.com/freeguide
Wow, a Dr trying to work herself out of business 👍.
I experienced PF recently. I think it started with a low blood flow event in my calf and so painful I thought I had a DVT from the severe cramping. 3 days later my foot, specifically the arch became super painful (I had arch supports). 2 days later the signs of PF appeared and DID IT HURT!!! As I began my study of PF I noticed folks were treating this as a chronic life issue. That came across very clear very qjickly. The Foot clinic here also came across as this would be chronic for me.
Then I came across Dr Walk. I started using the info she proffered. Specifically, 0 lift, wide toe box, walking to pain not through pain, and returned to barefoot in the house.
After several days the pain noticeably reduced.
In the beginning I was counseled with the traditional methods.
I consider it Providential I came across Dr Walk.
Thanks for sharing this Robert! 👍😊
I too thought I had DVT from calf cramps. It was awful!
You’re amazing! Thank you! I’m sort of at the beginning of my PF journey unfortunately and digging deep into the research and your information is really helping from the many tips and guides online.
Thank you!
Great video Doc. You’re so passionate about this topic ❤. Thank you 😊
Glad you enjoyed it!
What a fabulous and Professional lady. Most informative for me to help clients. Thank you!
Wow, thank you!
I had pf year ago. A great massage therapist first, followed by orthotics, worked back then although it took years. Recently pf came back, I believe due to weight gain. Casually I changed shoes to something against traditional recommendation. Wider size, no laces, flat, zero arch support and little shock absortion, and it made a huge difference. Now I watch this. I'll keep an eye on this channel.
Thanks for watching. I will link my Approved shoe list with more info. Let me know if you have other questions. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Thank you. I've had PF for years!
Glad I could help! Dr. A
www.drangelawalk.com/freeguide
Thank you Dr Angela.
😊
Right on Dock, you tell us !!!
😊
So much great information! Is there anything that should be done differently for someone who has had PF for years?
Yes, begin with getting the right shoes. I recommend an Altra. Then, start to rebuild the weakness in your feet. Dr. A
www.drangelawalk.com/freeguide
This is very informative thank you so much Dr. Do you have any recommendation for a hiking shoe?
Thank you. Yes, I have a few options on my Approved Shoe List. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
I have been using techniques that focus blood flow to my feet and calfs and find it crucial for repair. Since the beginning. I have incorporated massage boots and they were a game changer. Not expensive on Amazon. I also use your exercises and in two weeks my feet are so much better.
May I ask the name of the Massage Boots you chose?
Thanks!
@@robertwood9984 Fit King. There are others to choose from as well.
@@robertwood9984 Fit King Leg and Foot massager. I notice they had a price increase of about $30 since I bought them. Wow. I am sure you can find another that costs less.
It looks like it has a $20 coupon right now. Click on it to utilize if you are interested in it.
I have been following much of Dr Angela's programme now for some weeks and my foot with PF has definitely improved for removing the orthotic. I have also been doing the exercises and I can tell that there is more mobility in it and my toes. I have just received my new Altras (Lone Peak) and can tell immediately from one wearing that they are really going to help me.
However, I still feel that may I need some cushioning under the heel with some shoes. A previous podiatrist examined my heels and said that it's very thin there. I am 71 and I understand that there is a condition called Fat Pad Heel Syndrome, or Atrophy, and that you can have this in addition to Plantar Fasciitis.. The online exercises for this seem the same, but I don't understand how an exercise is going to restore my fat pad.
You can't really restore your FPs, but you can take the pressure off by increasing the strength of the muscles in your arch and foot. I'm happy to see you are making progress with my program. Love the lone peak. Dr. A
The Nike revolution 7
Has a wide toolbox. That’s the only reason I got it.
I’ve found these sort of exercises along with a load of collagen (type I,II,&III) supplements to be helpful- but have to spend anytime upright in a very cushioned shoe .
Love collagen peptides to promote healing! Dr. A
You are awesome. Can PF be healed?
Thank you. Absolutely. Start with the protocols in my free guide. Get a pair of Altras. Dr. Angela
www.drangelawalk.com/freeguide
Great information. Long distance trail runner here. It's been 5 month's of pain. Just walking my dog for a miles is horrible. My podiatrist is saying a cortisone shot. I did one in the other foot years ago and it did nothing to help. I just got lucky and it went away. This time its just horrible in the other foot. I am wearing my altra trail shoes now. I do wear a boot at bedtime. Not sure how you feel about a boot. Ive been doing alot of exercises and nothing seems to work. I also wear toe divided socks. And try and walk barefoot. My podiatrist says of course not to walk barefoot. 🙄
Keep wearing the Altras, begin the strengthening protocols in my free guide. The boot isn't hurting, but it isn't helping much long term. Love the toe socks. Dr. Angela
www.drangelawalk.com/freeguide
I have been doing all of your techniques and love it and my PF has definitely improved! I still run quite a bit with Topo shoes. Is running going to prevent my PF from completely healing?
Love Topos. If your PF pain is less than a 3 or 4, it is probably OK to continue to run. If it is higher, I would focus on the strengthening and mobility protocols in my guide until the pain diminishes. Dr. Angela
Wearing oofos slides that have padded gel heel and arch supports, along with rolling my arch on a frozen water bottle, were the only things that helped me.
Glad you got relief. Dr. A
Im really interested in what you said about finding out the problem before cortisone,can you please tell me how you find the cause.many thanx.
Start here. Dr. Angela
www.drangelawalk.com/freeguide
Watching you from India.
Just ten days into pf. Glad I found you. I don't think the shoes you recommend are available here in stores. On line may be too expensive. Have not checked yet.
Any other simple shoes suggestion mean while please??
Walking is okay right?
Hope you answer both of my concerns. Thank you so much.
Can you order from Amazon? Try to find a pair of Altras or Xero Shoes. Dr. Angela
Altras on Amazon: amzn.to/3wpGRAS
I'm in the UK and seeing a physio. He's recommended icing, ankle lifts and towel grip exercises. Also Skechers. I have Skechers flip flops which are ok. I also have Kybun trainers. Are you familiar with Kybun, and would you recommend them?
The toe box in the Kybun is too narrow. Get a pair of Altras or Topo Athletic. Read through me free guide. You will find more info there of the most effective protocols for PF. Dr. Angela
www.drangelawalk.com/freeguide
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Dear Doc Walk; I need a shoe exclusively for high intensity hill sprints-runs on pavement/streets & stair climbing. Any suggestions please. 66y.o., foot= 9-9.5 wide, flat. Cushioning is welcome ...Thanks, Jay.
I would try the Altra Escalante. It has a wide toe box and zero drop, but 23mm stack height so mid to moderate cushioning. Dr. A
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Thank-You so much..@@theplantarfasciitisdoc
You say there is no inflammation or only in the early stages - I’ve had PF for over a year - in December I had a cortisone shot purely for a temporary relief from the pain - the ultrasound showed I had inflammation & a 2nd ultrasound 3 weeks ago showed the inflammation had reduced - so inflammation can be long term & cortisone has reduced the inflammation. I’ve been doing the calf raises & other calf stretches to no avail. I’ll start using my barefoot shoes again & hope it helps.
Thanks for sharing. Most cases have little to no inflammation. You must be in the "little" category. Ha. You may consider a transitional shoe first (wide toe box, some cushioning). Better explanation here. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
The Ice treatment hurt my entire leg lol could feel it going upto my hip lol
Hi, my husband is suffering from pf for many many years, ortopedics simple always told him to put ortopedic insoles and thats all he can do (besides taking Ibuprofen for a month) and using ice bottles... And some stretching.
a MRI last year showed he has chronic inflammation in both feet and also some liquid, he did some sessions of shock wave therapy which helped for some time but the pain returned.
He was recently recommended a cyrioelectroforesis therapy, it again helped a bit and now its almost worse.
What is your opinion on shock wave therapy and PRP infiltration? We heard about prp recently, thank you!
SWT is very helpful. He will need to increase strength and mobility in his foot. Start with getting a pair of Altras and beginning the exercises in my free guide. Dr. A
www.drangelawalk.com/freeguide
Silly question. I’ve had PF in the past, and I was suggested all of which you mentioned as the normal go-tos. I have MS now and have similar type pain, not PF, but this is related to drop foot. Do you have any suggestions for shoes for drop foot? 😊
You would benefit from zero drop footwear with a wide toe box for sure. Try a pair of Altras. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Should I continue to do the exercises in the video and your free guide if the exercise hurts my foot while doing the exercise?.?
I would only perform a few reps at a time until you are no longer sore from those, then increase reps. Start slowly. Our feet are often very weak and need a slow progressive approach to strengthening. Dr. Angela
Hello, I’ve been suffering from PF since 8 months in both of my feet and nothing is helping, Do you recommend using night splints?
They may help temporarily, but you must strengthen your feet. Start here. Dr. Angela
www.drangelawalk.com/freeguide
My 70-year old wife has had PF for about 3 weeks. Otherwise, in good shape. She does do some light workouts at the local fitness center 3 times per week, including lower leg exercises, and a little bit of treadmill. She will need a wide toe shoe. Which brand/style do you recommend? Thanks!
Have her try the Altra. Good options on my Approved Shoe List. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Hi , me again! One more question, because I live in Florida, I am going to get the Altras, but can wearing flip flops help?
Sandals with a back strap is better. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
My 1st time of getting PF. It’s more the side bottom, particularly painful when landing my foot on ground and heel raise or point. Running is very painful😢 I have got a running race in May ….
Could be posterior tib. Take a look at this article and see if this fits. Dr. A
www.drangelawalk.com/post/posterior-tibialis-tendonitis-vs-plantar-fasciitis
I’ve been dealing with this for about two weeks, I don’t know why it’s only my left foot. 2012. I had an ACL and meniscus surgery. I thought it was my Hoka shoes but now I don’t know. I have purchased Nike Revolution seven shoes with a wide toe. It’s a lower shoe with closer to zero drop. Seems to help a little bit then I go through bouts of pain. For instructor 15 and I’ve been able to fix many of my problems. Working out seems to help. But if this is degenerate disease, you have me scared And I don’t know what to do. I have a job that requires a lot of walking. 58 and feel like giving up.
But I have a family depending on me financially so it seems I have no choice
Voice texting, please excuse, grammar and punctuation
All Nikes have narrow toe boxes. Get a pair of Altras and start the foot strengthening exercises in my free guide. Dr. A
www.drangelawalk.com/freeguide
I have been in pain for two months and I have been very diligent in following the doctor’s recommendations. This has been enlightening!
I took a look at the shoes you recommended and noticed they have a 0mm drop witch is good for PF; however, I have had Hallux Ridigus surgery (on the other foot) and it was suggested I use shoes with an 8mm drop. What shoe do you recommend for both PF and Hallux Ridigus (post surgery)?
Thank you! I will be trying your recommendations!
The best shoes for HR and PF would be topo athletic. They have moderate toe spring to provide a rocker to help the HR, and adequate cushioning for PF. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
@@theplantarfasciitisdocthank you
Hi Angela. I'm pondering on using your methods that I have only just come across for PF, but have one fallen arch that has needed an insole support for thirty years and I was also diagnosed with chronic heal pain years before suffering from PF. (not fully understood medically) What would be your approach to footwear and barefoot under those more complicated circumstances?
Begin to strengthen your feet with the ex in my guide. Your arches will become stronger from wide toe box shoes as well. Try a pair of Altras. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Thanks for the reply and advice.
I've been wearing minimalist shoes for years, but discovered i have hallux rigidus in both my big toes which I'm guessing has caused my PF. Is there anything I can do to offset the inability to bend my big toes? What would be the best thing to do as far as strengthing to compensate for that? I cant do a lot of exercises that requires bending of the toes. Thanks!
First, consider a pair of Topo Athletic shoes. They have more of a foot rocker for HR. You may try to work on your ROM with specific toe stretches, however, this isn't addressed in my PF protocol. Sorry. Dr. A
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Whilst playing a sport without strapping my heel, my heel always hurt when running. Is it recommended to strap my feet before running around, or is there another preferred method?
It is fine to wrap your feet for support, however, focusing on improving strength and mobility in your foot and lower leg is the key to getting results. Dr. Angela
www.drangelawalk.com/freeguide
Do you have any suggestions on toe spacer types?
This is the brand I recommend. Dr. Angela
www.drangelawalk.com/online-store/Toe-Spacers-p471247017
Hi Doc i would like to purchase the tie spacers but I font have pay pal
I have been dealing with plantar fascitis for over a yr. Stretches. massages, warm water and Epsom salt and shots. Going to do a PRP soon. I'm ok to walk but watch out afterward. Help
Gosh, that's a long time to suffer with PF. Be sure you take a look at the strengthening and mobility protocols in my free guide. Get a pair of Altras. Dr. Angela
www.drangelawalk.com/freeguide
Can you please suggest toe spacers available in India
Hi, you can find most of the products I recommend on Amazon. Does that help? Dr. Angela Comparable foot products found on Amazon:
Foot Rocker/ Calf Stretcher: amzn.to/4bKWfHE
Fascial Release Tool: amzn.to/431820T
Toe Spacers:amzn.to/48nPTLq
Altras Shoes on Amazon: amzn.to/4b1CpHf
The thing with my PF is that I don’t have that sharp pain on my heel as soon as I step out of bed. Instead, my pain is like a dull but intense ache over my heel and arch that gets worse with walking/standing. Do you know if that’s still PF and would your guide work for that?
Also do you recommend the wide box toe shoes even if I don’t have wide feet/toes?
Thank you so much
That still sounds consistent with PF. Yes, you must get foot-shaped shoes. Try a pair of Altras and start the foot strengthening exercises in my guide. Dr. Angela
www.drangelawalk.com/freeguide
What do you think about Vionics ? I have had this for 3 years… started with one foot and now the next… it really feels debilitating. If we go cold turkey into these barefoot shoes all the time will it eventually start healing? Because walking barefoot is hurting so bad
I would start with a pair of Transitional shoes. (Altra, Topo Athletic, Flux). Vionics have built in arch support. Shouldn't be worn long term. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Ty for the reply!! I will give you an update!!! Keep up these videos, they are great help!!
But walking barefoot brings me to tears. I’ve been dealing with for a year and it’s nearly unbearable at this point.
I went to order some altras but there are so many kinds!
Totally understand. You would need to focus on the strengthening and mobility protocols for a while before you would consider barefoot walking. I would recommend the Altra Torin or Rivera. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-approved-shoe-list
Dealt with it for 3 years now in my left foot now both feet .... I've tried everything shockwave therapy, shots .... I work 12 hr shifts on my feet all day . Just dealing with it now
Get a pair of Altras for prolonged standing. Begin to strengthen your feet. Dr. Angela
www.drangelawalk.com/freeguide
What's your opinion on TENS machine to help with PF ?
Definitely helps. Doesn't improve strength though. Focus on that. Dr. Angela
www.drangelawalk.com/freeguide
Can you get rid of of PF?
Start here... Dr. Angela
www.drangelawalk.com/freeguide
What r ur thoughts on EPAT treatments?
I'm an advocate of any type of physical therapy modality that helps to increase circulation and promote healing. EPAT does that. Beyond that, you must focus on improving strength and mobility in your feet and lower leg. Dr. Angela
www.drangelawalk.com/freeguide
Thank u so much for ur quick response. I will keep working on strengthening my calves and feet.
Can I run half marathon this coming may 5 while Im having PF? i had it 3days ago.
I’ve done that. See what you can do to resolve the PF as much as possible now. Get new shoes if yours are old (more than 350-500 miles on a pair of shoes is plenty). Begin strengthening and stretching. Follow suggestions by this CZcamsr. She seem really good. Good luck!
Gosh! Hard to say. Start with the exercises in my guide and get a pair of Altras. The Escalante is the most popular with my runner patients. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
Even if having it for more than a few weeks, cant pf inflame if irritated?
Also, I feel my pf getting worse without cushioning for my heel.
Any suggestions?
Yes, a flare up can certainly happen. I would try a pair of Altras. They have cushioning, but are widest at the toe. Dr. Angela
www.drangelawalk.com/post/dr-angela-s-recommend-shoe-list
@theplantarfasciitisdoc I have a pair on the side. Last time I wore them they put me out of commission for a couple days. I'm currently wearing topo athletics.
Hi Doc does night splints work?
I am not an advocate of NS long-term. Might help in the early phase of PF. Nothing replaces strengthening and mobility protocols. Dr. Angela
www.drangelawalk.com/freeguide
Lol I only recently learned that people used ice. I always found that massaging my foot in a hot tub helped with the pain.
Yes, heat is the preferred treatment! Thanks for sharing. Dr. Angela
I need help wit this
Happy to help. Download my free guide to get started. Let me know if you have questions. Dr. Angela
www.drangelawalk.com/freeguide
Will heat help ???
Yes, heat definitely helps. Dr. A
Can you pls do video about flatfeet.and suggestions
Working on it. You can lift your arches with strengthening exercises. I will link my exercises below. Thanks for the suggestion. Dr. Angela
www.drangelawalk.com
What if you have peroneal tendonitis and PF? What do you do then please?
It is common to have the 2 together. I address peroneal involvement in my program. Be sure you use the fascial release tool along the outside of your leg and into the outside of your foot (peroneals). Strengthen with calf raises. Dr. A
www.drangelawalk.com/freeguide
Does Shockwave therapy help anyhow?
Yes, it does, but you still need to strengthen your feet. Dr. Angela
www.drangelawalk.com/freeguide
@@theplantarfasciitisdoc thank you 😊
Hello everyone, I walked in the forest for 5 days with very cold temperature of - 2 degrees and the cold temperature affected my feet. Its been 3 weeks and still feeling severe pain every day and night 😭. Has any one heard of this before? Please help, I'm dying
So sorry this happened, but this is not plantar fasciitis. Dr. Angela
@@theplantarfasciitisdoc I'm so greatful for the reply. Thank you so much
Please see a neurologists. You likely got frost bite of some sort and caused nerve damage. So sorry