Most mornings, it takes me 10 minutes before I can step out of bed because I need to stretch my feet. I had no idea there were actual stretches I could do! I was just winging it... with only temporary success. I look forward to trying these. Thanks for the upload!
had this issue all through rugby season, just aching pain and limping everywhere. ironically due to my flat feet the plantar facia, the actual tendon, does NOTHING. 3 points my doctor made was
weight loss (obv lowers stress)
increasing flexibility through the lower body
correcting poor running technique (calves instead of glutes)
This video was very useful, I've had this for 3 months now and it isn't improving. I do a lot of dancing so its holding me back quite a lot. My doctor didn't help much so thanks for this!
This did the trick for me. It is amazing I went to a PT for 6 weeks and they actually had me in worse condition. I would be in pain for days after a PT session. I quit for a couple weeks and then went to youtube and found this. Take care of yourself.
I had this in high school. It's so damn painful and nagging. Every foot step, instant pain below the heel. Running with it Gym class was almost unbearable.
I suffered plantar fasciitis 15 years ago. At first my doctor injected steroids into the heel (not a good idea I've learned), which relieved the pain for a couple of months. Later I visited a podiatrist who prescribed orthotics; this worked for me; I haven't taken two steps (while wearing shoes) since. I now buy orthotics from Arch Crafters for $100 a pair and I like them even better. This video helps to explain the importance of biomechanics and why orthotics relieve heel pain. Thanks.
2. ROLL COOLED BOTTLE OF WATER WITH YOUR FOOT (few times a day)
3. DEEP RELIEF - or some other anti inflammation medicament
4.EXERCISES
I`ve struggled with PF for more than 6 months, and i thought my foot will never cure, but this has helped me. You can`t expect that few minutes of exercise a day will help you if you are walking or standing all day at work, you need good insoles to help you get trough the day.
The way we Muslims pray five times a day involve all those muscles. i did not know i had same disorder i started praying, in few weeks I was totally normal. Before i was very uncomfortable. I will loose my balance if i tried to run fast. My shoes would change shape. My back was hurting. But now I am living my best life. I am 30 and I feel 20. I am more peaceful, humble and caring person. Allah is the path. Look at Islam NOT at todays Muslims.
@niceuser1234 You think that's cool. Tom Cruise spoke to me through the TV and told me to kill a wombat in the name of L Ron. I did and it cured my crazy.Now I don't need to take medication.
Thank goodness I found this video. I was just diagnosed today. My doctor was kind enough to give me print out of some of the exercises, but they were poor quality, black & white sketches. Thanks!
I had constant pain from P.F. in my right heel. I found Happy Feet insoles at a tradeshow and have been pain free after wearing them for only 3 days. I no longer have that pain when I walk! I paid $40 for them which is wayyyy less than the orthotic my podiatrist wanted to prescribe me and they have a 1 year warranty, too! The promo code/coupon listed on the package says 602. Hope this helps you too!!
Thanks for the video. I've been walking for about 7 months now and I do three miles five days a week. I've had several knee surgeries but never had a problem with my foot before. This week I started walking 4 miles and walked a little faster. With my symptoms and the pain I'm having, I think this is my problem. I'm going to try your stretches, keep it iced this weekend and hope to start walking again on Monday. Thanks for the video!
Thankyou for your video. I had been suffering a gradual worsening of pain in my heels when I first got out of bed in the morning.For several minutes I could barely walk properly until I 'warmed up' so to speak. Also my top right foot and big toe joint felt really sore and bruised,yet I knew I had not damaged it by accident.I have copied your stretches for a little over a week now and found that the pain has almost completely disappeared,'bruise' feeling almost gone & no heel pain,so Thankyou.
The chick in the video was pretty cute. I can just hear that pervert doc now "Baby I'm going to make you a star. Today its this plantar fasciitit video, tommorow its Iron Man 3." I'm sure she bought it all. Hollywood chicks are all the same.
HI I am wondering is this any website you ordered insoles for your right foot? I have lot pain in my right foot and can't manytimes in the night until i will take pain kiler i will appriciate your reply back. Please let me know the brand name and which website did you order. I will appriciate your help.
I've had it for about a month. At first, it seemed like minor discomfort after a soccer training session. Weeks passed, and I still thought I could "suck it up" and play through it. Now, I have an appointment with a foot specialist, and I hope I don't have surgery. It's my first year playing professional soccer, and now I have to sit out for 2 weeks until my appontment.
Ive had plantar fasciitis for about 6 months, the one thing I found really effective was calf raises, but after about a week of doing them I started getting a burning pain in my tendon when I raised to the highest point. I had achilles tendonitis right before getting plantar fasciitis, so im thinking it could be related. I stopped doing the calf raises as I found the burning make the plantar fasciitis worse. Any help would be appreciated as I really want to get this condition healed. Thanks.
I had been suffering with pf in my left heel for a couple of months. After watching the video I started to use the exercises, adding a few lower back stretches as well. I also use an ice bottle to roll over the heels and arches of both feet. I got into a routine that normally lasted 25 - 30mins. I used this routine every day and after 3 - 4 weeks my pf was barely noticable. Many thanks
Great video I have been putting off going to the doctor but have been dealing with pain in both heels for 4 weeks now, after finishing a labor intensive project at work. I am going to start these stretches and see if they work. My only question is after walking around on the beach in a medium pain all week is it normal for PF injury to have swelling around my ankles and my achilles?
Dr Abelson and Tarveen, Thank you for such an amazing and informative video. I am going to begin the stretches mentioned in the video from today. Will let you know the results within a few weeks. I haven't had this for long. It started from last month and I have ignored it since. I am going to stretch and check the results. Thanks a ton, once again.
im in so much pain i cant even walk on it never mind sleep!! any advice would be appreciated as i was sent home from hospital with a leaflet!! ive been told Extracorporeal shock-wave therapy really works does anybody have any advice on it??
I find Kinetic Health's Videos to be HIGHLY educational! So much good information about different pain patterns. However, in this video, they share the calf stretch for Gastrocnemius & Soleus muscles that puts the muscles in an ECCENTRIC CONTRACTION while standing. You actually want the muscle to be relaxed while trying to stretch it instead of having to support the body and the knee/ankle from collapsing. A seated position while stretching these muscles are more effective in my experience!
@nmjunction Additionally, ANY stretch repetition should not be longer than 2 seconds long, as the stretch reflex kicks in after this point to protect the body from injury and therefore contracts the muscle and prevents the muscle from lengthening during the stretch.
Excellent video. I am a runner and this is the first time I've ever suffered with this condition. It's great that I now understand how I probably got it in the first place and how I can avoid it in the future. Thank you both.
@ItsYoMammy nope.... i have it and i can't... i don't want to go to the doctor specially how they charge...lol... i'm just resting and i am a good long distance runner, i consulted with other joggers and they say i must work on strengthening my calfs...
Good video. To all those who visit podiatrists... Don't waste your time/money. $500 custom orthotics do not work. Stretch and strengthen your foot, if you buy orthotics they may work temporarily as they will aid your weak muscles. Eventually more muscles will become weaker and you will require new orthotics. If you strengthen your feet properly and stretch before you exercise you will not need orthotics. I threw my out 2 years ago and ran the marathon pain free... Walla!
@oakemsmagir yes i figured that out. i got custom shoe inserts for $400 and it helped but then a year later i got pain. my doctor said i should do stretches but you guess it, i didnt feel like it. the funny part is that im 13 years old and my mom is a nurse and my dad is a dr. and he thinks i already have plantar fasciitis
@oakemsmagir I got rid of mine simply by massaging the plantar and where it connects with the heel and GENTLY stretching the plantar in the morning. Over stretching it needs to be avoided. Then when I did sports I iced it for 15 minutes if it got inflamed. I also now stretch my calves before and after activity. 2 years of pain gone in a month.
Thank you Dr. Abelson for this great video. I've spent more hours in medical offices for plantar fasciitis treatment than I could tally up, and up to now have not yet heard such thorough information provided about the condition, and why the different sorts of stretches are important. The information presented here should be standard fare for anyone afflicted by plantar fasciitis.
Very informative video. I currently have plantar fasciitis and have had it for the past 4 months. I really hope these stretches help to get me back to running. I appreciate the time you both put into this video! It really shows your commitment to your field
Exrays confirmed I have planter fasciitis I have suffered for five years. I have been described foot inserts, although this can take pressure off one area of the foot it has not fixed my problem. The pain some days its too much to bare Im 38 years old and feeling 150 years, yes its hard to keep sane with this pain, as long as its cureable I will chose to beat it! My hart gose out to you all, "dam pane in the foot" !
Podiatrist, one you are happy with! They will make you an orthotics to fit the shape of your feet. It takes time to adjust; swopping shoes helped one day on (orthotic) and the next day off (no orthotic), I did make my own out of rubber thong which I shaped to my inner arches which helped me put weight onto other areas of my foot relieving the heal, before my foot could comfortably adjusted to my orthotics.
@ang3langel Same way I feel. Very frustrating. All my doc did was prescribed me steroids to reduce swelling (only thing they know how to do...might as well go to vending machine and give my symptoms), which I was reluctant to take but in so much pain. Once steroids were done, this crap came back with a vengeance. Now I know the proper steps to take as it relates to exercise.
@BFResearchSE Wow, it's amazing how much those stretches helped. Thank you so much. I'll still need the orthotic equipment for my heal etc but this video was huge for me. Lots of pain this morning and feeling much better. That shin exercise was a tough one though. Once again, I thank you so much. You need to list your address in each of these video descriptions so that if you're in my city I'll visit you as opposed to someone else. God bless.
Glucosamine Powder did help relieve my pain that I forgot I had heal problems but the pain came back months later after I stopped taking it, I am now back on the powder to relieve inflammation.
I have a dx of pf but no doctor has ever addressed it. I did physio for a year and it got worse; after 5 years I finally tried cortisone which helped not at all. The pain is constant so being in a wheel chair or on crutches would not help. have the best orthotics but am having to take heavy duty pain meds to not go crazy from pain in balls of my feet. How do you stay sane with this pain?
this is a good informative video. i didn't show bone spurs in my x-ray scan but the plantar is indeed inflammed. i hope crutches, rest, and nutrition, along with exercise (which i have always done anyway) will help it heal. walking with crutches takes about 10 times longer than on normal speed (my normal speed of walk is 4 mph). this is truly awful.
i am after going to the hospital and it seems i have it too, but the pain is so strong that i cant walk without the crutches.... may the doc got the wrong diagnosis??? :S
my doc only gave me one of your stretching exercises so this has helped.Also,shoe inserts with a fascia bar can help especially in concert with a planter fascia tape job.
I've got p.f. for nearly 10 months, the most helpful thing for me was taking Ibuprofen 3 tablets a day for about 4 weeks. The inflammation went down and then I did some stretches like the video shows. With a pair of proper arch support shoe insoles, I can now walk for up to one hour without any discomfort. I don't think one should do the stretches yet if you've got some swelling still. Don't do exercise until you have arch support shoe insoles.
I don't rollerblade, I am a runner and I have what I think is Plantar Fasiciitis. I experience a very strong burning feel on the inside of the foot (along the arch).
However since the tissue/tendons are not being stretched and contracted at all while rollerblading, I am not sure.
People with plantar fasciitis should check out the book "Injury Afoot: 30 Things You Can Do to Relieve Plantar Fasciitis" by Patrick Hafner. I found it on Amazon. It lists several self-treatment options, includes lots of photos, and it's easy to understand. Both feet were a wreck with plantar fasciitis before using the tips listed in "Injury Afoot."
Cortisone shots are a quick, and very temporary, fix, and that would be OK...however, they often lead to permanent deterioration of the surrounding tissues...I know two different friends who turned to cortisone and the situation started to escalate into a much worse condition after each shot wore off. Cortisone treatments can be a vicious cycle. Both turned to cold packs, stretching, and elevation of their feet. That's what I used too, but never took the chance on shots.
Rockhills - I am contending with plantar fasciitis too, and have a different experience than you with orthotics. I tried them for a bit in mid-2009, and at that time experienced what you did - the pressure was too intense for me to walk in them for more than a few minutes. But now, months later, the same orthortic provides helpful support, and I use it regularly. I suspect how well orthotics work for PF may vary by individual, and even by time period for a single individual.
I got it in 1998. I ignored it for 2 years because of work. I spent too long on my feet ,16 hrs a day, and the human foot isn't suited to flat surfaces. It caused pronation of my knees, which in turn, affected my hips. I gave up mountain hiking as small inclines played havoc with my knees. I wear inserts every day in my trainers but don't wear shoes as the inserts are too uncomfortable. At 58 I can't be arsed to exercise now, but I've put on 70 pounds through lack of it. Look after your feet. !!
I've been suffering with this for 18 months now, I wear arch support insoles, do the stretches but no real results yet (although the stretches do ease the pain), I'm off to the hospital today to get fitted for some custom insoles hopefully these will fix the problem. New Balance trainers really help ease the pain for me too.
I got this condition for a year. Sounds good, I saw my specialsist twice and all he gave me was a piece of paper with exercises to do. I'm still the same. This video show really good exercises. I will do them, I can be happy again. i even gained weight because I couldnt exercise. Good video!!!
I bruised my heel about 3 weeks ago. Most of the pain is gone but I still can't fully use it. Since about a week ago I started feeling discomfort in the ball of my foot and sort of tingly numbing sensations in my toes. I think this is due to me walking on the balls of my foot more to try and alleviate heel pain. Is this normal? Also, along the side of the arch of my looks a little lumpy/swollen. Is this the inflamed muscle that is commonly found with heel pain? Is this normal too?
I've been suffering from plantar Fasciitis for the past 3 years and put it down to being overweight and retired from rugby. I had strapped it a few times and was really getting disheartened. However, after watching this presentation and just doing a few stretches and massagingg as describe I imediately felt a comfort that I hadn't felt in years!!!!
thank you so much! I look forward to gaining that quality of life I once experienced.
I've had plantar fasciitis for 5+ years. It started off really bad and has got better but one day on my feet and they're killing me again within an hour sometimes it doesn't even take that. It has completely inhibited my life. I've been doing these stretches for 1 week now, twice a day. It has helped tremendously. The front of my legs were particularly tight and no F&A Doc ever told me to stretch that area. It's not gone yet but considerably better.
I have been diagnosed with plantar fasciitis for a whole 8 years now, ever since Grade 3. Ever since I stretched my feet or something like that, my doctor says I have been babying them, which makes it worse. I really need some help because I can't get motivated enough to run a golf ball on the bottom of my feet everyday. Is there any effective treatment for this? Seriously, I can't live a normal life ever since that day. I can hardly walk anymore. Please I beg anyone to help me.
my suggestion is avoid long distance walk as much as possible and the shoe u wearing. Always looking for thick rubber sole and good inner sole. Im currently have 6 pair of Nike air force 1 with custom inner sole in it, its teh best show i ever wore. avoid thin sole shoe such like Converse is the worst. chow
It should not have been that long. 8 years? You might have something else. The worst PF cases last for 3 years, and that's crazy long.
PF comes and goes by itself, and it is related with weight gain and walking on lose dirt, or over surfaces that force you to constrain your feet to grab on to them.
So the most common cure is anti-inflamatory medicine and special splints. Also, you should not spend much time standing up.
One of the best videos explaining the workings involved in plantar fasciitis! I just realized that my hip pain is related and am going to start working on both issues. One thing I will say is that with my p.f., I have heel pain either directly under my heel and/or around the sides of my heel. I try to massage but it really hurts - stabbing more than throbbing. I would love to know why the SIDES of my heels hurt in relation to p.f.!
These are helpful exercises, but I found the most effective treatment was to sleep in a night splint. Sadly when the night splint broke, my heel pain returned.
At 6' 1" 200 pounds andd running 75 minutes/day, 4 days a week, I thought that living with the pain was inevitable. I get it sometimes, but when I get it, always in the mornings, it is brutal. It usually goes away by itself by afternoon and lingers as a slight pain.
I have had heel pain for over 10 years off and on. The past 3 years have been torture. I have tried about everything from night splints, my foot taped for weeks at a time, shoe inserts, 4 injections, 2 casts, oral steroids, physical therapy that involved shocking my heels, etc... I have tried some of the stretching techniques listed here too. Now, I'm told that I may not have plantar Fasciitis because the pain is actually in my heel. I also have achilles tendonitis in the other foot. Help
< up the recovery period because i play for a well known soccer club and i hope to begin training later this week. If it means resting it for a week i'm happy with that but i just need to know urgently what the problem is and how i can effectively treat it
i've not been diagnosed with plantar fascitiis but the stretches help and the pain is similar but the pain usually goes away for a few days so i start to think i can get on with life and start running but after an hours of running i feel a small amount of pain. when i get home and rest it the pain increases to the point where i can't stand of my foot properly. does this sound familiar and like plantar fascitiis, If you've heard this before have you heard any treatments which can help speed>
The exercises recommended in this video effectively eliminated the pain my 13-year old son was experiencing from plantar faciitis. Highly recommend them if you've had this diagnosis.
I have been having this problem for 3 years now (23 years old now). I have tried many treatments- stretching, iontophoresis, ultrasound, laser physiotherapy, massage and orthopedics but none of them have provided long term relief. My condition became worse after I recently got steroid injections. I have been told to rest and avoid stretching for a while. Now my feet have started developing bumps.
I would be thankful for any suggestions or recommendations for a doctor in UAE or India.
First I would make sure yourt diagnosis is correct and that the cause is purely mechanical not rheumatological. If this is correct have you tried a tension night splint, acupuncture, weight loss (if necessary), air cast cam walkers or orthoses. If you have got undiagnosed lumps and bumps these also need to be checked by a Dr (Rheumatologist or Orthopaedic Surgeon) as well. They shouldn't happen as a result of steroid injections but a temprorary increase in symptoms can.
I think that excersise of surrounding muscles helps a painful area. It worked with my feet and my back. Feet are designed for walking on soft surfaces ie sand and grass... not flat surfaces trapped in shoes. go for walks on a beach if you can to train your feet. try and pick up pens with your toes. put an elastic band round one and hold it while you try and pull the toe against the band... do that in both directions.
I have found that wearing Clarks shoes for a couple of days, or weeks have changed everything for me. I've heard people say wear New Balance but I don't think they help like Clarks.
i work on roofs and ladders which has caused plantar fascitis. when i've been driving for a while or sitting down and i get up in hurts aswell. i'm glad i've found whats wrong though. thanks for the vid.
This is so helpful. I only found out yesterday from a podiatrist that the pain I had in my heel for 5 months (since a visit to the gym) was a classic case of plantar fasciitis. I am going to start on these exercise. The podiatrist took casts of my feet for orthopedics in my shoes. should I try exercises before I get them?
I've had this pain for about 4 years now. If I do too much with it playing baseball it will even hurt while I'm in bed and off my feet. I would do just about anything to make it go away and I feel like I have tried just about everything.
Does the pain ease if you bathe your feet in hot water (not to hot you know what I mean)?
Thats what I do. I am 41 years old and live with the condition. I play squash and badminton and the one thing I ALWAYS DO is WARM UP your legs stretching before playing really helps.
Yes, warming them up helps but all the doctors and websites say that warming hurts in the long run. Of course, nothing that any doctor or website has told me has been anywhere near a cure though.
This is really helpful. I've been dealing with plantar fasciitus for over 2 years and I'm going to try these stretches. Nobody has mention or broke down this info for me before.
ok, for the past 2 weeks I've had foot pain to the point sometimes that I end up in tears and nothing seems to help. the pain is usually in my toe area, arches and sometimes the ball and or heel of my feet. Is this it?
i just got this pain today during a run and i iced and stretched my calves like my coach told me to and i still have the same pain and i cant stand on my heel without experiencing pian even the tiniest bit of pressure causes pain. how long will it take to go away?
I had this heel pain, for a couple of months I am not sure, if it was 6-9 months. It finally went away after a couple a months. At first, i didn't even know what it was, so i really kinda diagnosed myself, and I did a couple of exercises, and this shit went away, this is truly agonizing, In the morning its even worst, Good Luck, guys, and make sure to rest.
I watched it, the information help a lot, thank you!
I ask it because my physiatrist gave me the one with the phone book and enother one that don't mention here, I guess that whatever stretch the achilles helps me to feel relief
The chick in the video was pretty cute. I can just hear that pervert doc now "Baby I'm going to make you a star. Today its this P.F. video, tommorow its Spider Man 4." I'm sure she bought it all. Hollywood chicks are all the same.
I have had PF in my right heel for months. My podiatrist said I have a very extreme case of it and it's very hard for me to walk. Right now I'm using crutches and have a temporary cast on my foot. The podiatrist gave me a Dorsi Wedge which looks almost like a ski boot that has 3 velcro straps on top that I have to where when I go to sleep at night and when I'm resting during the day. He said it's a miracle boot and that it truly works even better that the excercises.
My heel has been hurting for 3 months and I did the stretches in the video 1 time and I 'm already feeling a lot of relief. I'll be doing them everyday for awhile because it seems to be effective for my condition. Thank you very much for sharing this information. I don't believe a pill or cream can do what streching does.
My left foot started hurting ALOT! Didn't know what I had. So far, relief has been obtained by: (1) Icing bottom of foot; (2) Taping bottom of foot; (3) Staying off foot to greatest extent possible; (4) Using BOTH crutches; (5) After one month, starting hot water soaks; (6) Applying minimum pressure to left foot when walking and using crutches, then working up; (7) relearning how to walk - keeping pressure even across foot and avoiding walking on one side of foot.
Unfortunately I am in week 7 of P.F and i am having no success....I was born with oddly shaped feet and I can only walk on the outside of my foot. I am considering the injections into my foot but I don't really want them. Is there an alternative to the injections or is that my only option..? I also don't have the choice of rest because I have to walk everyday. Please if someone can help, reply to this.!!!
I have heard of InfraRed Light Treatment but have no idea of how effective it is for Plantar Fasciitis. There are some internet links that address the issue and the prefered wavelengths of light. The idea is that a light box containing LEDs with infrared light wavelengths are placed under the feet. Infrared light is said to have healing powers. I can tell you that it does seem to work on certain kinds of skin lesions and bumps. You might try it before trying the injections.
I still cannot even put any pressure on my heal in my left foot. It's been a year now and I still cannot walk. I need help and would even consider amputation as I am in pain all the time and it will not go away.
I have this problem for almost year, in the last 4 month it was too paining for me, so I went to the doctor, he gave me a unguent, capsules & send me to physiotherapist who gave me the first exercise in this video and another one that they don't mention here. he gave me also foot support with cushion in the heel.
the exercise are great, they really make pain relief.
I hope to get rid of it, hope you will too, be strong!
I am a college baseball player who suffers from extremely flat feet and knee problems, back problems,shin splints, plantar f., the list goes on...hopefully i can find a solution fast
If I do these exercises would I still need to find someone that does Active release techniques. How do I find them. My foot is so inflamed, knee pain, hip bursitis, I've been doing stretching for 2 years now and no avail. How do you feel about casting.
I got this on my left leg as my work involves a lot of walking, I am also a dancer and regulary went to gym during break time. Physiotherapist's massage and orthopedics helped me.Now my right leg starts to hurt as I used to walked in a wrong way. I have it now for 10 months. Thanx for all your advises.
I had pF for over a year, to get better ASAP i suggest you stop all stress to it right away, n do these stretches they show on the video, plus strenghtening exercises to all your lower leg at least, FIND OUT WHAT EXACTLY IS CAUSING IT, try n learn some sports massage techniques (get rid of some knots in ur muscles), when u start running again GO back to it slowly, if u get any pain ice it and continue treatment, key here is PATIENCE .. n actually always continue treatment
help,7 months ago i damaged my souls of my feet walking across rocks for several hours,bare foot.i was on a surfing trip
for two weeks my feet were really in pain then they started getting better,i live in london and walk a lot through the city,the pain came back and is getting worse,the doctors here told me to rest and take ibruprofin,this did not sound right to me and i stoped taking the medication after a few days,im very active and feel stuck as its now worse than ever,
Very useful information -- I've tried to massage my wife's foot (diagnosed as PF from running) and was looking for suggestions on treatment. The explanation of corrolation of muscles fr heel to hip was enlightening, the search for pronation/supination as a cause, and suggestions for stretching exercises were ideas I was looking for. Thanks!
I've been a runner all my life and am 22 now. I ran for my college (XC). During that period I was running 110 miles a week and got plantar fasciitis. I've been to two different Pidiatrists in the last two years. I use orthodics, stretch every single days multiple times a day. Stretch in the pool and I still can't get back to running and competing for an ironman. I gave up and don't know what to do.
thanks for the video, i've had the pain for some weeks now and thought nothing of it till it got progressively worst within the last week or so, ur the only person i heard that said it could go away in a few weeks with treatment, i certainly hope so the discomfort it really hard to ignore.
I had some steroid injections two months back I rested for a month and then stafrted playing again ... but now the pain is back and is real bad. Should I again go for steroid injections I heard its bad might make the muscles weak?
Most mornings, it takes me 10 minutes before I can step out of bed because I need to stretch my feet. I had no idea there were actual stretches I could do! I was just winging it... with only temporary success. I look forward to trying these. Thanks for the upload!
wolfsmother14 1 month ago
had this issue all through rugby season, just aching pain and limping everywhere. ironically due to my flat feet the plantar facia, the actual tendon, does NOTHING. 3 points my doctor made was
weight loss (obv lowers stress)
increasing flexibility through the lower body
correcting poor running technique (calves instead of glutes)
hellblade23 11 months ago
Very cool I may try this w/some of my clients who have plantar faciiatis.
bellamelissa87 11 months ago
This video was very useful, I've had this for 3 months now and it isn't improving. I do a lot of dancing so its holding me back quite a lot. My doctor didn't help much so thanks for this!
RoryDL2009 1 year ago
This did the trick for me. It is amazing I went to a PT for 6 weeks and they actually had me in worse condition. I would be in pain for days after a PT session. I quit for a couple weeks and then went to youtube and found this. Take care of yourself.
craigweitzel 1 year ago
Comment removed
PLISKEN12 1 year ago
Had this. Its extremely painful and i just took painkillers to get through the basketball season
JOJOPOTATOE77 1 year ago
ahhh finally i find another use for those phone books..lol
zagatta 1 year ago
thanks! very informative!
romrom123ify 1 year ago
I had this in high school. It's so damn painful and nagging. Every foot step, instant pain below the heel. Running with it Gym class was almost unbearable.
Hopper830 1 year ago
i think i might have this problem, i havent seen a doctor yet.
is it normal to have the same problem in both feet at the same time?
riczom 1 year ago
@riczom one of the common questions a dr will ask is if the pain is in both feet.
Toxicgoth 1 year ago
I suffered plantar fasciitis 15 years ago. At first my doctor injected steroids into the heel (not a good idea I've learned), which relieved the pain for a couple of months. Later I visited a podiatrist who prescribed orthotics; this worked for me; I haven't taken two steps (while wearing shoes) since. I now buy orthotics from Arch Crafters for $100 a pair and I like them even better. This video helps to explain the importance of biomechanics and why orthotics relieve heel pain. Thanks.
verywest 1 year ago
I got custom orthotics. They made my feet feel only a little bit better but they made my knees and hips hurt a whole lot. It hurt to walk to class.
I'm only 21.
richardkentrbk 1 year ago
1. INSOLES (I`ve used custom made and Spenco)
2. ROLL COOLED BOTTLE OF WATER WITH YOUR FOOT (few times a day)
3. DEEP RELIEF - or some other anti inflammation medicament
4.EXERCISES
I`ve struggled with PF for more than 6 months, and i thought my foot will never cure, but this has helped me. You can`t expect that few minutes of exercise a day will help you if you are walking or standing all day at work, you need good insoles to help you get trough the day.
CroGego 1 year ago
The way we Muslims pray five times a day involve all those muscles. i did not know i had same disorder i started praying, in few weeks I was totally normal. Before i was very uncomfortable. I will loose my balance if i tried to run fast. My shoes would change shape. My back was hurting. But now I am living my best life. I am 30 and I feel 20. I am more peaceful, humble and caring person. Allah is the path. Look at Islam NOT at todays Muslims.
niceuser1234 1 year ago
@niceuser1234 You think that's cool. Tom Cruise spoke to me through the TV and told me to kill a wombat in the name of L Ron. I did and it cured my crazy.Now I don't need to take medication.
melbournaut 1 year ago 2
@melbournaut U still need medication. You are comparing apples to oranges.
niceuser1234 1 year ago
great - just transcribed routine - but, video doesn't say how many of the calf raises to do per session...?
MsOblio 1 year ago
Holy Valgus...
christian1218 1 year ago
Thank goodness I found this video. I was just diagnosed today. My doctor was kind enough to give me print out of some of the exercises, but they were poor quality, black & white sketches. Thanks!
TAILSPIN8 1 year ago
Thank you for the video, I was tempted to go with orthodics, but this video has changed my mind!
keepercoach 1 year ago
so informative and so attractive model(patient) he he
hijodebastardo 1 year ago
I had constant pain from P.F. in my right heel. I found Happy Feet insoles at a tradeshow and have been pain free after wearing them for only 3 days. I no longer have that pain when I walk! I paid $40 for them which is wayyyy less than the orthotic my podiatrist wanted to prescribe me and they have a 1 year warranty, too! The promo code/coupon listed on the package says 602. Hope this helps you too!!
Brandon4571 1 year ago
有沒有中文
tpump1 1 year ago
can these exercises cure my slight overpronation?
scavenski 1 year ago
Thanks for the video. I've been walking for about 7 months now and I do three miles five days a week. I've had several knee surgeries but never had a problem with my foot before. This week I started walking 4 miles and walked a little faster. With my symptoms and the pain I'm having, I think this is my problem. I'm going to try your stretches, keep it iced this weekend and hope to start walking again on Monday. Thanks for the video!
jackie287 1 year ago
Thankyou for your video. I had been suffering a gradual worsening of pain in my heels when I first got out of bed in the morning.For several minutes I could barely walk properly until I 'warmed up' so to speak. Also my top right foot and big toe joint felt really sore and bruised,yet I knew I had not damaged it by accident.I have copied your stretches for a little over a week now and found that the pain has almost completely disappeared,'bruise' feeling almost gone & no heel pain,so Thankyou.
b0ndeee 1 year ago
Thank you for dokumenting such useful information, after watching two of your videos iam convinced and suscribed. Thank you again
VDENORM 1 year ago
Thanks :)
pitkin1324 1 year ago
nice tits
brandonsnowden 1 year ago
The chick in the video was pretty cute. I can just hear that pervert doc now "Baby I'm going to make you a star. Today its this plantar fasciitit video, tommorow its Iron Man 3." I'm sure she bought it all. Hollywood chicks are all the same.
chadmw45 1 year ago
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Brandon4571 1 year ago
HI I am wondering is this any website you ordered insoles for your right foot? I have lot pain in my right foot and can't manytimes in the night until i will take pain kiler i will appriciate your reply back. Please let me know the brand name and which website did you order. I will appriciate your help.
Thanks a lot Nshah
nehaaneri 1 year ago
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Brandon4571 1 year ago
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Brandon4571 1 year ago
I've had it for about a month. At first, it seemed like minor discomfort after a soccer training session. Weeks passed, and I still thought I could "suck it up" and play through it. Now, I have an appointment with a foot specialist, and I hope I don't have surgery. It's my first year playing professional soccer, and now I have to sit out for 2 weeks until my appontment.
mk7punta 1 year ago
Ive had plantar fasciitis for about 6 months, the one thing I found really effective was calf raises, but after about a week of doing them I started getting a burning pain in my tendon when I raised to the highest point. I had achilles tendonitis right before getting plantar fasciitis, so im thinking it could be related. I stopped doing the calf raises as I found the burning make the plantar fasciitis worse. Any help would be appreciated as I really want to get this condition healed. Thanks.
dominic16 1 year ago
I had been suffering with pf in my left heel for a couple of months. After watching the video I started to use the exercises, adding a few lower back stretches as well. I also use an ice bottle to roll over the heels and arches of both feet. I got into a routine that normally lasted 25 - 30mins. I used this routine every day and after 3 - 4 weeks my pf was barely noticable. Many thanks
youparsons 1 year ago
Great video I have been putting off going to the doctor but have been dealing with pain in both heels for 4 weeks now, after finishing a labor intensive project at work. I am going to start these stretches and see if they work. My only question is after walking around on the beach in a medium pain all week is it normal for PF injury to have swelling around my ankles and my achilles?
BigToy43 1 year ago
Dr Abelson and Tarveen, Thank you for such an amazing and informative video. I am going to begin the stretches mentioned in the video from today. Will let you know the results within a few weeks. I haven't had this for long. It started from last month and I have ignored it since. I am going to stretch and check the results. Thanks a ton, once again.
harshalx 1 year ago
im in so much pain i cant even walk on it never mind sleep!! any advice would be appreciated as i was sent home from hospital with a leaflet!! ive been told Extracorporeal shock-wave therapy really works does anybody have any advice on it??
TheLilmcqueen 1 year ago
this is a really good one! specially the exercise part.
coolmilan80 1 year ago
the exercises helped me a lot.
the pain is gradually decreasing. thanks for the information!
phonkin 1 year ago
I find Kinetic Health's Videos to be HIGHLY educational! So much good information about different pain patterns. However, in this video, they share the calf stretch for Gastrocnemius & Soleus muscles that puts the muscles in an ECCENTRIC CONTRACTION while standing. You actually want the muscle to be relaxed while trying to stretch it instead of having to support the body and the knee/ankle from collapsing. A seated position while stretching these muscles are more effective in my experience!
nmjunction 1 year ago
@nmjunction Additionally, ANY stretch repetition should not be longer than 2 seconds long, as the stretch reflex kicks in after this point to protect the body from injury and therefore contracts the muscle and prevents the muscle from lengthening during the stretch.
nmjunction 1 year ago
Excellent video. I am a runner and this is the first time I've ever suffered with this condition. It's great that I now understand how I probably got it in the first place and how I can avoid it in the future. Thank you both.
garywall19 1 year ago
this video is very helpful. unfortunately i am 12, i have plantars faciitis, and i do track and field.
SteveJobs476 1 year ago
@SteveJobs476 Are you still able to run with the plantar fasciitis?
ItsYoMammy 1 year ago
@ItsYoMammy nope.... i have it and i can't... i don't want to go to the doctor specially how they charge...lol... i'm just resting and i am a good long distance runner, i consulted with other joggers and they say i must work on strengthening my calfs...
victormunoz 1 year ago
Good video. To all those who visit podiatrists... Don't waste your time/money. $500 custom orthotics do not work. Stretch and strengthen your foot, if you buy orthotics they may work temporarily as they will aid your weak muscles. Eventually more muscles will become weaker and you will require new orthotics. If you strengthen your feet properly and stretch before you exercise you will not need orthotics. I threw my out 2 years ago and ran the marathon pain free... Walla!
oakemsmagir 1 year ago 13
@oakemsmagir yes i figured that out. i got custom shoe inserts for $400 and it helped but then a year later i got pain. my doctor said i should do stretches but you guess it, i didnt feel like it. the funny part is that im 13 years old and my mom is a nurse and my dad is a dr. and he thinks i already have plantar fasciitis
p154831 1 year ago
@oakemsmagir I got rid of mine simply by massaging the plantar and where it connects with the heel and GENTLY stretching the plantar in the morning. Over stretching it needs to be avoided. Then when I did sports I iced it for 15 minutes if it got inflamed. I also now stretch my calves before and after activity. 2 years of pain gone in a month.
someblokecalleddave1 11 months ago 4
im one of the few ppl who got this under the age of 20 according to my podiatrist
xxballsonweelsxx 1 year ago
Same...I'm 19 :( It suckssss!
DESERVANT 1 year ago
thank you so much for posting this video
ddskate3 1 year ago
Thank you Dr. Abelson for this great video. I've spent more hours in medical offices for plantar fasciitis treatment than I could tally up, and up to now have not yet heard such thorough information provided about the condition, and why the different sorts of stretches are important. The information presented here should be standard fare for anyone afflicted by plantar fasciitis.
Tigerpaws9097826 1 year ago
Thank you for this. I've been in agony with this. My Podiatrist never told me half of this information
PhilHartley100 1 year ago
:-) I hope you'll do the excercises regularily and it will help!
moveitsamovie 1 year ago
Thank you. I went to see my podiatrist on Friday, so I'll just have to wait and see.
PhilHartley100 1 year ago
Very informative video. I currently have plantar fasciitis and have had it for the past 4 months. I really hope these stretches help to get me back to running. I appreciate the time you both put into this video! It really shows your commitment to your field
Nicholscentsable 1 year ago
i have a problem with with foot, wht those doctors are called.
are they foot surgen or foot theripist etc
thedamgame 1 year ago
Podiatrist
MegaDecima 1 year ago
Exrays confirmed I have planter fasciitis I have suffered for five years. I have been described foot inserts, although this can take pressure off one area of the foot it has not fixed my problem. The pain some days its too much to bare Im 38 years old and feeling 150 years, yes its hard to keep sane with this pain, as long as its cureable I will chose to beat it! My hart gose out to you all, "dam pane in the foot" !
ang3langel 1 year ago
I have suffered for 8 months now and no relief, going to the pod soon. I am trying walkfits. Hope they work.
laiilaone 1 year ago
would you recommend the foot inserts? ?If so what kind?
ddskate3 1 year ago
Podiatrist, one you are happy with! They will make you an orthotics to fit the shape of your feet. It takes time to adjust; swopping shoes helped one day on (orthotic) and the next day off (no orthotic), I did make my own out of rubber thong which I shaped to my inner arches which helped me put weight onto other areas of my foot relieving the heal, before my foot could comfortably adjusted to my orthotics.
ang3langel 1 year ago
@ang3langel Same way I feel. Very frustrating. All my doc did was prescribed me steroids to reduce swelling (only thing they know how to do...might as well go to vending machine and give my symptoms), which I was reluctant to take but in so much pain. Once steroids were done, this crap came back with a vengeance. Now I know the proper steps to take as it relates to exercise.
BFResearchSE 1 year ago
@BFResearchSE Wow, it's amazing how much those stretches helped. Thank you so much. I'll still need the orthotic equipment for my heal etc but this video was huge for me. Lots of pain this morning and feeling much better. That shin exercise was a tough one though. Once again, I thank you so much. You need to list your address in each of these video descriptions so that if you're in my city I'll visit you as opposed to someone else. God bless.
BFResearchSE 1 year ago
Glucosamine Powder did help relieve my pain that I forgot I had heal problems but the pain came back months later after I stopped taking it, I am now back on the powder to relieve inflammation.
ang3langel 1 year ago
thank you
ddskate3 1 year ago
I have a dx of pf but no doctor has ever addressed it. I did physio for a year and it got worse; after 5 years I finally tried cortisone which helped not at all. The pain is constant so being in a wheel chair or on crutches would not help. have the best orthotics but am having to take heavy duty pain meds to not go crazy from pain in balls of my feet. How do you stay sane with this pain?
musicloverkathy 1 year ago
this is a good informative video. i didn't show bone spurs in my x-ray scan but the plantar is indeed inflammed. i hope crutches, rest, and nutrition, along with exercise (which i have always done anyway) will help it heal. walking with crutches takes about 10 times longer than on normal speed (my normal speed of walk is 4 mph). this is truly awful.
scir91 2 years ago
i am after going to the hospital and it seems i have it too, but the pain is so strong that i cant walk without the crutches.... may the doc got the wrong diagnosis??? :S
virmaitea 2 years ago
my doc only gave me one of your stretching exercises so this has helped.Also,shoe inserts with a fascia bar can help especially in concert with a planter fascia tape job.
rw5791 2 years ago
I've got p.f. for nearly 10 months, the most helpful thing for me was taking Ibuprofen 3 tablets a day for about 4 weeks. The inflammation went down and then I did some stretches like the video shows. With a pair of proper arch support shoe insoles, I can now walk for up to one hour without any discomfort. I don't think one should do the stretches yet if you've got some swelling still. Don't do exercise until you have arch support shoe insoles.
49humanity 2 years ago
Can this be associated with the arch pain on the inside of the foot when i rollerblade? I cant even enjoy my skates due to the very strong pain.
xcmedinA 2 years ago
I don't rollerblade, I am a runner and I have what I think is Plantar Fasiciitis. I experience a very strong burning feel on the inside of the foot (along the arch).
However since the tissue/tendons are not being stretched and contracted at all while rollerblading, I am not sure.
Optical24x 2 years ago
Those are some good suggestions.
People with plantar fasciitis should check out the book "Injury Afoot: 30 Things You Can Do to Relieve Plantar Fasciitis" by Patrick Hafner. I found it on Amazon. It lists several self-treatment options, includes lots of photos, and it's easy to understand. Both feet were a wreck with plantar fasciitis before using the tips listed in "Injury Afoot."
And whatever you do, don't get cortisone shots!
runnsmooth 2 years ago
Why not cortisone? Canyou give me a couple of good tips right now as I won't be able to get my hands on a book for a fewy days. My feet are soooo bad
marybethsd 2 years ago
marybethsd,
Cortisone shots are a quick, and very temporary, fix, and that would be OK...however, they often lead to permanent deterioration of the surrounding tissues...I know two different friends who turned to cortisone and the situation started to escalate into a much worse condition after each shot wore off. Cortisone treatments can be a vicious cycle. Both turned to cold packs, stretching, and elevation of their feet. That's what I used too, but never took the chance on shots.
runnsmooth 2 years ago
I went to a foot doctor about my plantar fasciitis and honestly I found this video more informative than my time with him.
I could hardly walk in the morning so I did end up getting cortisone at the end which was the only thing that helped. They even made orthodics wi
rockhills 2 years ago
which were/are the worst things I've ever tried so I don't use them.
rockhills 2 years ago
Rockhills - I am contending with plantar fasciitis too, and have a different experience than you with orthotics. I tried them for a bit in mid-2009, and at that time experienced what you did - the pressure was too intense for me to walk in them for more than a few minutes. But now, months later, the same orthortic provides helpful support, and I use it regularly. I suspect how well orthotics work for PF may vary by individual, and even by time period for a single individual.
Tigerpaws9097826 1 year ago
Does this cause a burning sensation at the arch connecting to the heel?
kingsfan1022 2 years ago
I have it and yes you're right it does!
onyxskull 2 years ago
Great Video Thanks
winkie1234 2 years ago
I got it in 1998. I ignored it for 2 years because of work. I spent too long on my feet ,16 hrs a day, and the human foot isn't suited to flat surfaces. It caused pronation of my knees, which in turn, affected my hips. I gave up mountain hiking as small inclines played havoc with my knees. I wear inserts every day in my trainers but don't wear shoes as the inserts are too uncomfortable. At 58 I can't be arsed to exercise now, but I've put on 70 pounds through lack of it. Look after your feet. !!
thewalpoleone 2 years ago 10
I've been suffering with this for 18 months now, I wear arch support insoles, do the stretches but no real results yet (although the stretches do ease the pain), I'm off to the hospital today to get fitted for some custom insoles hopefully these will fix the problem. New Balance trainers really help ease the pain for me too.
wildcherryhev 2 years ago 2
I got this condition for a year. Sounds good, I saw my specialsist twice and all he gave me was a piece of paper with exercises to do. I'm still the same. This video show really good exercises. I will do them, I can be happy again. i even gained weight because I couldnt exercise. Good video!!!
devo700 2 years ago
I bruised my heel about 3 weeks ago. Most of the pain is gone but I still can't fully use it. Since about a week ago I started feeling discomfort in the ball of my foot and sort of tingly numbing sensations in my toes. I think this is due to me walking on the balls of my foot more to try and alleviate heel pain. Is this normal? Also, along the side of the arch of my looks a little lumpy/swollen. Is this the inflamed muscle that is commonly found with heel pain? Is this normal too?
flipkid925 2 years ago
i hope this works, i might be able to get my life back after 12 months of pain
motleygunner99 2 years ago
Hi from New Zealand!
I've been suffering from plantar Fasciitis for the past 3 years and put it down to being overweight and retired from rugby. I had strapped it a few times and was really getting disheartened. However, after watching this presentation and just doing a few stretches and massagingg as describe I imediately felt a comfort that I hadn't felt in years!!!!
thank you so much! I look forward to gaining that quality of life I once experienced.
akldmaoriboy 2 years ago
I've had plantar fasciitis for 5+ years. It started off really bad and has got better but one day on my feet and they're killing me again within an hour sometimes it doesn't even take that. It has completely inhibited my life. I've been doing these stretches for 1 week now, twice a day. It has helped tremendously. The front of my legs were particularly tight and no F&A Doc ever told me to stretch that area. It's not gone yet but considerably better.
brindledoggy 2 years ago
Thanks a million! I can't wait to get started on the exercises.
MsCourteney 2 years ago
EXCELLENT THANK YOU
jeannie0007 2 years ago
wow thank you so much!
TezzyDarling 2 years ago
Has anyone tried Lithotripsy for this? My Dr says it is the only thing long term that actually works.
101sheryl 2 years ago
I have been diagnosed with plantar fasciitis for a whole 8 years now, ever since Grade 3. Ever since I stretched my feet or something like that, my doctor says I have been babying them, which makes it worse. I really need some help because I can't get motivated enough to run a golf ball on the bottom of my feet everyday. Is there any effective treatment for this? Seriously, I can't live a normal life ever since that day. I can hardly walk anymore. Please I beg anyone to help me.
TeamKonoKokoro 2 years ago
well you seem to know what to do but you just need to get motivated nobody can help you with that
CanadasBack 2 years ago
Really? Well, I thank you for your answer. There are those shock therapy treatments though right? Do you know if those work?
TeamKonoKokoro 2 years ago
i have the plantar fasciitis condition as well.
my suggestion is avoid long distance walk as much as possible and the shoe u wearing. Always looking for thick rubber sole and good inner sole. Im currently have 6 pair of Nike air force 1 with custom inner sole in it, its teh best show i ever wore. avoid thin sole shoe such like Converse is the worst. chow
snake5807 2 years ago
It should not have been that long. 8 years? You might have something else. The worst PF cases last for 3 years, and that's crazy long.
PF comes and goes by itself, and it is related with weight gain and walking on lose dirt, or over surfaces that force you to constrain your feet to grab on to them.
So the most common cure is anti-inflamatory medicine and special splints. Also, you should not spend much time standing up.
For grave cases, surgery is an option.
rad3xl 2 years ago
thank you i have been suffering for 6 years, shots, scrapings nothing worked
what your video did was show that i had to keep my heal ON the ground. i was never told that
thanks again i'll keep at it again with a flat foot
galenalicia 2 years ago
One of the best videos explaining the workings involved in plantar fasciitis! I just realized that my hip pain is related and am going to start working on both issues. One thing I will say is that with my p.f., I have heel pain either directly under my heel and/or around the sides of my heel. I try to massage but it really hurts - stabbing more than throbbing. I would love to know why the SIDES of my heels hurt in relation to p.f.!
That70sHeidi 2 years ago
Well i have developed this in my left heel and now if i sprint it is so bad i can't walk.
This was horrible since i am a Distance runner and i played football.
But i started to wear these heel cups in my shoes and now its been a little better but still causes me pain during sprinting and some distance runs.
That and i hyper extended my knee and it gives me pain when i run.
Rigguns95 2 years ago
plantar fasciitis sucks!
ive had it since i was 13, yes 13, and now im 16 and still have it-- possibly considering surgery now :/
alew012 2 years ago
ive had it since i was 8 and what i did is got a shoe insole with a plastic arch and make the arch really high
SuperMoo332 2 years ago
I had this and it took me 4 months to heal
tuxi187 2 years ago
Get rid of this forever with 1-2 PROLOTHERAPY
injections ... CORTISONE = garbage ...
fnlost 2 years ago
thank you so much, the stretches are really helping. the night splint was not quite enough for me.
itzlogan 2 years ago
These are helpful exercises, but I found the most effective treatment was to sleep in a night splint. Sadly when the night splint broke, my heel pain returned.
bubblescubed 2 years ago
i have this...i hate it
yoyoboi26 2 years ago
the screename made me giggle a little
ablesonb
Able-Son-B
idk why i thought thatwas funny
but i felt I should share my joy with the rest of the viewers
StrangeFlavoredRey 2 years ago
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jackrains1 2 years ago
I thought it was interesting to note that the practitioner had mentioned the goal of "getting into the deeper structures" (@6:00)
MissionTuitive 2 years ago
dont forget evaluate tibial posterior and artrokinematic moves of the foot
jidelafa 2 years ago
At 6' 1" 200 pounds andd running 75 minutes/day, 4 days a week, I thought that living with the pain was inevitable. I get it sometimes, but when I get it, always in the mornings, it is brutal. It usually goes away by itself by afternoon and lingers as a slight pain.
kimcheemonster 2 years ago
I have had heel pain for over 10 years off and on. The past 3 years have been torture. I have tried about everything from night splints, my foot taped for weeks at a time, shoe inserts, 4 injections, 2 casts, oral steroids, physical therapy that involved shocking my heels, etc... I have tried some of the stretching techniques listed here too. Now, I'm told that I may not have plantar Fasciitis because the pain is actually in my heel. I also have achilles tendonitis in the other foot. Help
kk2butifulkids 2 years ago
today was my very first ultrasound treatment.five min per foot,cost 25.00 per session
rotoclip 2 years ago
Please post when you have more solutions.
govenice 2 years ago
< up the recovery period because i play for a well known soccer club and i hope to begin training later this week. If it means resting it for a week i'm happy with that but i just need to know urgently what the problem is and how i can effectively treat it
wwefan04 2 years ago
Hi
i've not been diagnosed with plantar fascitiis but the stretches help and the pain is similar but the pain usually goes away for a few days so i start to think i can get on with life and start running but after an hours of running i feel a small amount of pain. when i get home and rest it the pain increases to the point where i can't stand of my foot properly. does this sound familiar and like plantar fascitiis, If you've heard this before have you heard any treatments which can help speed>
wwefan04 2 years ago
The exercises recommended in this video effectively eliminated the pain my 13-year old son was experiencing from plantar faciitis. Highly recommend them if you've had this diagnosis.
mwingo54 2 years ago
I have been having this problem for 3 years now (23 years old now). I have tried many treatments- stretching, iontophoresis, ultrasound, laser physiotherapy, massage and orthopedics but none of them have provided long term relief. My condition became worse after I recently got steroid injections. I have been told to rest and avoid stretching for a while. Now my feet have started developing bumps.
I would be thankful for any suggestions or recommendations for a doctor in UAE or India.
jthawani 2 years ago
First I would make sure yourt diagnosis is correct and that the cause is purely mechanical not rheumatological. If this is correct have you tried a tension night splint, acupuncture, weight loss (if necessary), air cast cam walkers or orthoses. If you have got undiagnosed lumps and bumps these also need to be checked by a Dr (Rheumatologist or Orthopaedic Surgeon) as well. They shouldn't happen as a result of steroid injections but a temprorary increase in symptoms can.
explodition 2 years ago
I think that excersise of surrounding muscles helps a painful area. It worked with my feet and my back. Feet are designed for walking on soft surfaces ie sand and grass... not flat surfaces trapped in shoes. go for walks on a beach if you can to train your feet. try and pick up pens with your toes. put an elastic band round one and hold it while you try and pull the toe against the band... do that in both directions.
cryingindian 2 years ago
my chiro told me that walking on a beach is the worst thing you can do for plantar fasciitis.
soozbc101 2 years ago
I think the stuff i said was more of a prevention than a remedy
cryingindian 2 years ago
I tried Clarks, Merrill, Nurture shoes..no luck. Earth shoes stretch the achilles tendon...that's the answer. I have about 90% relief.
vgio2814 3 years ago
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vgio2814 3 years ago
I have tried it all... and I think I recently found the answer! EARTH SHOES! I feel like they are a miracle for the feet!
vgio2814 3 years ago
best ever
im hopeful and will give exercises a try
jan969 3 years ago
thanks!
GoalHoops22 3 years ago
Thank you so much for this. It explained a lot of things I've been wondering about as well as showing some useful exercises.
If I can get my plantar fasciitis and achilles tendonitis under control it will literally change my life.
SacrificialMullet 3 years ago
Three months later, and I'm still doing this stretch about 3 times a week, and IT WORKS!
My Feet thank you,
I Thank You ;-)
TStudiosFilms 3 years ago
I have found that wearing Clarks shoes for a couple of days, or weeks have changed everything for me. I've heard people say wear New Balance but I don't think they help like Clarks.
jen472 3 years ago
i work on roofs and ladders which has caused plantar fascitis. when i've been driving for a while or sitting down and i get up in hurts aswell. i'm glad i've found whats wrong though. thanks for the vid.
theaccempire 3 years ago
This is so helpful. I only found out yesterday from a podiatrist that the pain I had in my heel for 5 months (since a visit to the gym) was a classic case of plantar fasciitis. I am going to start on these exercise. The podiatrist took casts of my feet for orthopedics in my shoes. should I try exercises before I get them?
felicitydotnet 3 years ago
I've had this pain for about 4 years now. If I do too much with it playing baseball it will even hurt while I'm in bed and off my feet. I would do just about anything to make it go away and I feel like I have tried just about everything.
strakallah 3 years ago
Does the pain ease if you bathe your feet in hot water (not to hot you know what I mean)?
Thats what I do. I am 41 years old and live with the condition. I play squash and badminton and the one thing I ALWAYS DO is WARM UP your legs stretching before playing really helps.
hollowedhead 3 years ago
Yes, warming them up helps but all the doctors and websites say that warming hurts in the long run. Of course, nothing that any doctor or website has told me has been anywhere near a cure though.
strakallah 3 years ago
Thanks for the great info and stretching techniques - I'll be trying them tonight.
TStudiosFilms 3 years ago
Sorry I don't know anything about Morbus Ledderhose.
abelsonb 3 years ago
Thankyou, this is so helpful. Do you know much about Morbus Ledderhose?
ablywoo 3 years ago
This is really helpful. I've been dealing with plantar fasciitus for over 2 years and I'm going to try these stretches. Nobody has mention or broke down this info for me before.
meckelbor 3 years ago
ok, for the past 2 weeks I've had foot pain to the point sometimes that I end up in tears and nothing seems to help. the pain is usually in my toe area, arches and sometimes the ball and or heel of my feet. Is this it?
kittycakes2 3 years ago
i just got this pain today during a run and i iced and stretched my calves like my coach told me to and i still have the same pain and i cant stand on my heel without experiencing pian even the tiniest bit of pressure causes pain. how long will it take to go away?
hornedbeast91 3 years ago
I had this heel pain, for a couple of months I am not sure, if it was 6-9 months. It finally went away after a couple a months. At first, i didn't even know what it was, so i really kinda diagnosed myself, and I did a couple of exercises, and this shit went away, this is truly agonizing, In the morning its even worst, Good Luck, guys, and make sure to rest.
cucuta95 3 years ago
what exercises did you do that helped you get rid of it?
Shembeatz 3 years ago
Shembeatz: Watch the whole video, your answer is at the end
TStudiosFilms 3 years ago
I watched it, the information help a lot, thank you!
I ask it because my physiatrist gave me the one with the phone book and enother one that don't mention here, I guess that whatever stretch the achilles helps me to feel relief
thank you again! :)
Shembeatz 3 years ago
The chick in the video was pretty cute. I can just hear that pervert doc now "Baby I'm going to make you a star. Today its this P.F. video, tommorow its Spider Man 4." I'm sure she bought it all. Hollywood chicks are all the same.
chadmw45 3 years ago
What is this -4 shizzle? Give more thumps up! You guys must have no sense of humor...
CleverDjembe 3 years ago 2
I have had PF in my right heel for months. My podiatrist said I have a very extreme case of it and it's very hard for me to walk. Right now I'm using crutches and have a temporary cast on my foot. The podiatrist gave me a Dorsi Wedge which looks almost like a ski boot that has 3 velcro straps on top that I have to where when I go to sleep at night and when I'm resting during the day. He said it's a miracle boot and that it truly works even better that the excercises.
dcaaronjr 3 years ago
Warts? Vinegar is ALL you need, my entire plantar infestation was gone within 24 hours.... no shit -____-...
My only regret is not trying this sooner after over 10 years of torment...
I had these while i was an active athlete and did these stretches daily....
fieryspirit 3 years ago
Vinegar??????
laiilaone 1 year ago
My heel has been hurting for 3 months and I did the stretches in the video 1 time and I 'm already feeling a lot of relief. I'll be doing them everyday for awhile because it seems to be effective for my condition. Thank you very much for sharing this information. I don't believe a pill or cream can do what streching does.
lexrex3 3 years ago 3
My left foot started hurting ALOT! Didn't know what I had. So far, relief has been obtained by: (1) Icing bottom of foot; (2) Taping bottom of foot; (3) Staying off foot to greatest extent possible; (4) Using BOTH crutches; (5) After one month, starting hot water soaks; (6) Applying minimum pressure to left foot when walking and using crutches, then working up; (7) relearning how to walk - keeping pressure even across foot and avoiding walking on one side of foot.
USing crutches helps!
dnabit 3 years ago
Unfortunately I am in week 7 of P.F and i am having no success....I was born with oddly shaped feet and I can only walk on the outside of my foot. I am considering the injections into my foot but I don't really want them. Is there an alternative to the injections or is that my only option..? I also don't have the choice of rest because I have to walk everyday. Please if someone can help, reply to this.!!!
Kimsbigsis 3 years ago
I have heard of InfraRed Light Treatment but have no idea of how effective it is for Plantar Fasciitis. There are some internet links that address the issue and the prefered wavelengths of light. The idea is that a light box containing LEDs with infrared light wavelengths are placed under the feet. Infrared light is said to have healing powers. I can tell you that it does seem to work on certain kinds of skin lesions and bumps. You might try it before trying the injections.
dnabit 3 years ago
I still cannot even put any pressure on my heal in my left foot. It's been a year now and I still cannot walk. I need help and would even consider amputation as I am in pain all the time and it will not go away.
knighcs66 3 years ago
I have this problem for almost year, in the last 4 month it was too paining for me, so I went to the doctor, he gave me a unguent, capsules & send me to physiotherapist who gave me the first exercise in this video and another one that they don't mention here. he gave me also foot support with cushion in the heel.
the exercise are great, they really make pain relief.
I hope to get rid of it, hope you will too, be strong!
Shembeatz 3 years ago
I am a college baseball player who suffers from extremely flat feet and knee problems, back problems,shin splints, plantar f., the list goes on...hopefully i can find a solution fast
gumpnatlien1 4 years ago
whatsup/with ur lower limb and back problems.... u should consider seeing a chiropractor.
chirokidsunil 3 years ago
If I do these exercises would I still need to find someone that does Active release techniques. How do I find them. My foot is so inflamed, knee pain, hip bursitis, I've been doing stretching for 2 years now and no avail. How do you feel about casting.
CRoth771 4 years ago
I got this on my left leg as my work involves a lot of walking, I am also a dancer and regulary went to gym during break time. Physiotherapist's massage and orthopedics helped me.Now my right leg starts to hurt as I used to walked in a wrong way. I have it now for 10 months. Thanx for all your advises.
Is that true it can last for the all life?
yanaitat 4 years ago
If PF is treated correctly there is no reason you should not get over it.
All the best Brian
abelsonb 4 years ago
I had pF for over a year, to get better ASAP i suggest you stop all stress to it right away, n do these stretches they show on the video, plus strenghtening exercises to all your lower leg at least, FIND OUT WHAT EXACTLY IS CAUSING IT, try n learn some sports massage techniques (get rid of some knots in ur muscles), when u start running again GO back to it slowly, if u get any pain ice it and continue treatment, key here is PATIENCE .. n actually always continue treatment
bagassa 4 years ago
help,7 months ago i damaged my souls of my feet walking across rocks for several hours,bare foot.i was on a surfing trip
for two weeks my feet were really in pain then they started getting better,i live in london and walk a lot through the city,the pain came back and is getting worse,the doctors here told me to rest and take ibruprofin,this did not sound right to me and i stoped taking the medication after a few days,im very active and feel stuck as its now worse than ever,
gurunapa 4 years ago
Very useful information -- I've tried to massage my wife's foot (diagnosed as PF from running) and was looking for suggestions on treatment. The explanation of corrolation of muscles fr heel to hip was enlightening, the search for pronation/supination as a cause, and suggestions for stretching exercises were ideas I was looking for. Thanks!
IthoughtIwasaChild 4 years ago
Hi,
I've been a runner all my life and am 22 now. I ran for my college (XC). During that period I was running 110 miles a week and got plantar fasciitis. I've been to two different Pidiatrists in the last two years. I use orthodics, stretch every single days multiple times a day. Stretch in the pool and I still can't get back to running and competing for an ironman. I gave up and don't know what to do.
xcrunnerjn 4 years ago
Thank you for the Yellow Pages tip. That's a wonderful idea. Are you a DPM?
tengun1 4 years ago
Just make sure the person is doing the right treatment. Then in most cases the P.F. only takes about two weeks for the condition to resolve.
abelsonb 4 years ago
thanks for the video, i've had the pain for some weeks now and thought nothing of it till it got progressively worst within the last week or so, ur the only person i heard that said it could go away in a few weeks with treatment, i certainly hope so the discomfort it really hard to ignore.
GAmarnani 4 years ago
I had some steroid injections two months back I rested for a month and then stafrted playing again ... but now the pain is back and is real bad. Should I again go for steroid injections I heard its bad might make the muscles weak?
girishsharma81 4 years ago