3 Exercises You MUST Do To Fix Plantar Fasciitis 

I had plantar fasciitis when I was in in my late 50s. I had a job where I was standing on my feet 40 hours a week 8 hours a day for 40 years nonstop. I tried every thing from foot massage, anti inflammatory medication,orthotics, braces, steroid shots to exercise to new shoes nothing worked. Finally I retired because I could no longer stand on my feet. After about 9 months my feet gradually healed on their own, my feet were just telling me they were overworked and dead tired. Have been pain free for over 11 years now. People forget that our padding in the bottom of our feet as we age may thin out too. My feet were simply overworked and underpaid!!! So tell me again you bean counters up in Washington who have nice desk jobs why you think every American needs to wait until they’re 70 to retire??? What about the 68 year old construction worker who has been working out in the elements in all kinds of weather for years or the waitress who has been hauling trays and standing on her feet for 40 years years working nights holidays and weekends to pay the bills. Plantar fasciitis is caused by overworked feet plain and simple.

I’ve had mild to moderate plantar fasciitis for 3+ years now and it’s recently gotten worse since I started working out. Last night, I did the fascia release you showed in another video and some of the exercises you recommend, and I woke up with almost no heel pain! I also just walked two miles and my feet barely hurt. Thank you so so much for sharing all of this wonderful info!! I’m looking into getting a pair of altras soon as well 😊

I have had plantar fasciitis since Sept. 1. I have been to physical therapy for 2 times and just found your channel and have ordered a pair of Flux shoes. It has been such a problem finding shoes. I am 77 years, walk on treadmill at home, but stopped when this pain started. I have lymphedema in left leg (PF leg) and need a house shoe for hard floors. Yesterday I just walked barefoot and it felt better than my Crocs. I am so glad to get all the resources you have here. I know how this started for me and I threw those shoes away. Since my foot was swollen, they were the only ones I could wear at the time and I wore them much too long and eventually my foot was not supported and I noticed my heel was going inward.

This woman is so informative and gives the best presentation of help and explanations of cause she gets a triple A on any comparative talks on plantar fasciitis !!!

It's nice to see your smiling face in a world full of depression. God bless you 🙏🏻 .

This is exactly what I was looking for to completely heal plantar fasciitis, not just temporarily reducing the pain. From your video, I realized that I've been doing it all wrong for my plantar fasciitis that's why my feet/legs are weaker. I'll try your guide. Thanks so much.

After 7 months of heel pain and multiple appointments (Podiatry, shock-wave therapy, acupuncture, massage) and buying insoles; totalling hundreds of pounds, I'm feeling a lot of relief from these tips. This video in conjunction with another RU-vidr have really helped me. Thank you! How much do I owe ya?

This helped me so much ma'am. I was dreading not being able to play soccer or run anymore after reading all those articles about feet cushioning and resting. But after watching your videos I realized if I just hammer through the pain for a little bit and regain my foot strength, I'll be back to normal. The results are amazing and I'm feeling better every day. Thank you Doctor!

Great video. I can't believe that I have just bought some new Birkenstock and Brooks running shoes. Never had that issue before. Thanks so much for those precious infos.

Thank you for sharing your knowledge. It is very helpful. I was starting to worry. Put my faith in God and came across your channel. God bless you❤❤❤

You are the best! Very informative. I'm suffering now with PF and im listening closely, doing exercises & hoping for best.

Where have you been all my life? I had to learn this all by myself and it's taking me a lifetime! Thank you!

You are an amazing. Thank you soooo much. Xx at last someone is understanding what I’ve been trying to explain to doctors etc. I’ve had this for six years xx

I’m so pleased I came across your videos. So much makes sense & your clear advice & instructions are so helpful. I have downloaded your free guide. Many thanks for sharing. ❤️

This is absolutely legit and an excellent video. 5 months ago, after suffering from hammertoes, an ingrown toenail on my right big toe, and an increasingly crooked right foot, plus extremely tight calves and pain in my legs extending up into my back, I got my first barefoot shoes (Lems Primal Zen) 5 months ago and haven’t looked back. I had been wearing Birkenstocks and Chacos in summer and Blundstones the rest of the wear, plus sneakers with orthotics and things kept getting worse so I knew they were the cause of my issues. I now wear exclusively barefoot footwear and my foot is nearly straight, my second toe is no longer curled into my big toe, my feet feel remarkably strong, and my body pain is significantly lower. My hammertoes are also nearly fully corrected. I’m quite certain that if I’d transitioned years ago I wouldn’t have needed knee replacements on both knees. I keep talking about this my family and kids because I’d love them to avoid the issues I’ve had to deal with. In addition to wearing barefoot footwear, I’ve worn only toe socks whenever I need socks. I used to wear and love Darn Tough socks but I realize now that they scrunched my toes tightly together. The whole footwear and sock industry needs to wake up and serve people better. For anyone interested in trying out barefoot, I wear the shoes mentioned above, plus Lems Chelsea boots, Lems Boulder Boot Grip, and now that it’s summer, Xero Z-Trail EV sandals. Íve also ordered some Luna Oso Flaco sandals for hiking.

You are a GODDESS, Doctor. Thank you very much for taking the time to share your knowledge. Starting doing the exercises, and boy oh boy, yeah my toes lost their "minds" being able to spread and breathe. Really feels better. who knew PF was so painfully debilitating; yet, can be corrected. ❤

My PT was denied for various reasons. Im so glad I found your RU-vid page. Now I have some good exercises to start and shoes to look into.

I'm very impressed. I walk a lot including not long ago, 120 km on Spain's Camino. No issues! Six months ago I developed severe top-of -arch pain. A podiatrist and MRI indicated tendon issues. I went into orthotics and while the initial issue abated, I now have painful faciitis. I actually considered the orthotics as the vector. I'm trying your exercises! Thanks, Doc!

This woman is brilliant!

I wondered why I couldn't grab anything with my toes anymore. I have Painter's and now it makes sense. Ironically, just before I was attacked with the pain again, .I began to wear toe spreaders around the house for an hour. My husband has a bunion, so I was helping him understand what caused it. I helped me as well.

I will try this. My right foot has been in so much pain. I’m on my feet 40 hours a week at the warehouse. Started walking barefoot as soon as I get in the house. Will try the exercises! Thanks Dr Angela!🤗

I wish you could give a video on foot cramping

I have had plantar fascitis about 18 years and I am ready to do something else. I had have had surgery yrs ago and that helped my arch but now have pain in the tops of my feet, some morton nuroma. And I can now longer able to work a job that requires standing or walking long periods. I have had too many steroid shots to mention. I've also had a very successful back fusion. However, at 57 I am not the person I dreamed of being. I'm going to try this method of building strength in my feet.

Thanks so much! Why don't we listen to an intuitive voice more often. Your video and the exercises you demonstrated make plenty of sense. Thank you.

Great advice thanks. One question on something that I always see conflicting opinions! Should I stretch my toes upward or downwards first thing in the morning? I stretch upwards and that lessens the pain on the first steps out of bed, probably by triggering blood circulation.

Started feeling pain on my foot last february 2024 after 2 weeks went to get checked up to my family doctor and found out i have plantar fascitis, watch lot of videos did all the excercise, also did water therapy like soaking it in warm water and cold water and made it worst for me then i found this video 1st week of march and took her advice, what i did was massage my feet every night, walk barefoot at home, did exercise my calves every 2 days, overall did all what ever this channel recommended and now its March 28 almost end of the month i can say is all that she recommend works for me because i started running again, thank you doctor angela

Great advice ❤ I’m getting better and better every day 😊

I often wear rubber £10 Croc type shoes from the garden centre as in door shoes . They allow my toes to spread and stay in place

Wow! That is so helpful. I tried these exercises once only, and already I feel a major difference. I felt the warm sensation of blood rushing to my feet after that first round. Love it!

Thank you so much! I learned that I wasn't do My exercises correctly. 1. due to the lack of knowledge & 2. A lot of built-up fascia.

Hi Dr Angela! I have plantar fasciitis in my very flat left foot. I am 51 and have had problems over the years in the, knee, hip, ankle, meniscus and now the foot. I’ve never worn orthotics. Is your counsel the same for those without arches?

Yes it is very help full Doctor. Thank you from India.

If your calves are tight stretch them with a wall stretch and cross your good foot over in front. Got rid of mine in four days doing multiple 30 second calf stretches that way.

I had EXTREME plantar fasciitis back in 2009. So bad in fact I couldn't walk in the morning. Had to crawl on all fours to go to the bathroom. First thing my chiropractor at the time said was orthotics. I am now transitioning out of them,walking around my apartment barefoot,stretching and strengthening my foot core

Just found your channel. I’ve been having foot pain for quite a while now, and all the other channels I’ve watched never said anything about the wrong kind of footwear. A friend had suggested hoka to me, but after watching your video I’m not getting them. Going to look into the others you suggested and start the exercises. Thank you!

Imagine me watching this after seeing a podiatrist and buying Hokas & orthodics yesterday!! I want to cry right now...🥺 Im gonna try all your tips instead since Ive started walking barefoot while at home.

I got plantar faciitis while wearing Xero shoes & have been wearing zero drop shoes for 5 years. Downloaded your guide and will try the exercises.

❤❤❤❤I hope it’s going to work for me. Thank you so much.

I've been dealing with PF in my left foot for over a year, been through so many shoe/insert combinations I've lost count, last year I had a neuroma removed from my right foot. I just ordered my 1st pair of Flux, which should be here soon. I deliver pkgs all day, so in and out of truck over a 100 times a day with heavy boxes up and down stairs . Fingers are crossed these Flux offer some relief

Thank you very much again!

Should I stop all walking while trying to heal my plantar fasciitis, and should I continue wearing my orthotics while I’m trying to heal ?

I have been plagued by this for about three months. Just six months after a total hip replacement, it seems to have come on due to my changing gait. Thank you for this - I am going to try the exercises, becuase sure as heck nothing else is working!!

Thank you❤❤

Thank you for the recommendations for footwear. I purchased Hoya about a month or so ago and my plantar fasciitis has flared up.

Hi Dr, Is your book available in audio form? I am a person who learns by listening. I am so bad at reading. And I have so much pain in my feet. I almost cry every day.

Thank you! Would you recommend massage under the feet standing on a tennis ball? Use the Strasbourg-sock at night?

Thanks a lot, I prefer your way of thinking, it's more natural. For some reason the toe sprint others have recommended seemed bullshit to me. Will follow your advice

Just found you on tiktok. Thank you my pain level is at a 1-2, so will implement your exercises straight away. One question: are the towel grabs still effective on carpet? I only have hard floors in the kitchen and bathroom

This is great information- Thank You! I have plantar faciatis in left foot that I’ve had for about 9-10 months. It’s not as bad now, but I can still feel the tightness in the area, even though pain is better. I now have Morton’s neuroma in my right foot. Just diagnosed a week ago. Do you have a video addressing this, or any recommendations for the neuroma? BTW, your skin is gorgeous!!! I’d love to know what makeup you use:) Thanks for these great informative videos!! Makes so much sense!! Fi

Hi Doc. I really like and follow your practices. I want to know the exact cause of morning pain as I am confused with different reasons shared on internet. Thank you for all your great guidance

Doc, good to see you with a new one on my cell. Your encouragement means ALOT! I am working it hard with hope because of YOU!!!

I bought a pair of Xero shoes a few years ago. I wore them for a couple of months and put them aside because they felt "weird". I think the soles could have been/should have been a little thicker? But anyway, my feet developed cramping and soreness, not from the Xero shoes; this had been happening gradually for many years, and I started researching. I found this video and thought: "Let me try those Xero shoes again." When I tried them again, that "weirdness" was actually a feeling of my feet being massaged! I wore them pretty regularly for awhile and no cramping!

Thank you so much for sharing all this valuable knowledge I was wondering if you recommend shockwave therapy to treat plantar fasciitis that's what my podiatrist recommended, it seems like it's more counterproductive than beneficial because it breaks down Fascia to promote healing but sometimes it can cause too much damage

I bought Hokas for ankle stability and wide fitting for my flat feet as recommended online. But I’ve now got pain in my right foot and can’t put any pressure on my foot without a 7/10 pain, and dull aching when no pressure on it. I’ve noticed my calves are incredibly tight but I always struggle with some sort of foot and leg pain while walking. 😣 Apart from flat feet I do have Morton’s neuroma and occasional inner knee pain. I just don’t understand why I keep getting these injuries even when trying to be active and healthy!

Does your program also work for Bunions? I have plantar fasciitis on one foot, and the early stages of a bunion on the other foot so I'm just going to do this for both feet and hope for the best. If you have any further recommendations, or a video re Bunions, I'd love to know about it. My husband has no PF, but quite a bad bunion on one foot. I'd love to get him on this program too, if you think it would help.

Curious, I've been attempting to rid of plantar fasciitis for 5+ years. I have worn orthodics for 50+ years due to flat feet at birth. I'm reluctant to omit the orthodics. Do you have any additional thoughts for flat feet about how I may be able to reduce the foot pain in both feet? I'm not interested in surgery. Thank you.

In addition to PF, I have arthritis on my feet. I’ve have purchased Brooks and New Balance and orthotics at my Dr’s recommendation. I find no relief from these tennis. Sketchers Arch provide me relief and comfort. My doctor was not happy. He said the Sketches have no stability and would not help. I am now more concerned about relief from the arthritis. Any suggestions?

Thanks for the video. I've seen Doctors and notices that tell me it's largely hereditary. Would you agree? Also, should you do these foot core exercises while you are trying to recover from plantar fasciitis? Also, I've heard the towel spreading exercise is overrated. That there are other more important exercises?

What about having it combined with hallux limitus? I walk barefoot almost all the time, have for years.

I’m 26 and as of one week ago, these symptoms came. I started early by getting a Dr sholl’s insole, stopped wearing my dress shoes, and have been tip toeing around the house to take pressure off my heels. The pain isn’t horrible, i only feel uncomfortable pressure when I stand on my heels, it’s around a 3 or at most a 4. Did I catch this early enough where I can beat this without long term effects? I’m going to take all your advice including the exercises. Will I beat this?

What is wrong with Birkenstocks? They have a wide toe base.

I completed a marathon in Hokas. They felt great. However i paid the price. When i switched back to a flatter running shoe i developed a bad case of PF. Now i can only run in Hokas. The weaning has to be done slowly from a high heel shoe to a lower one bc as the good doctor explained... You literally shorten your calves and Achilles when you use Hokas

Will give those 3 exercises a go and have a look at my shoes.

I've had this 3 almost and like you said, I have done all the tricks of the trade.. stretching. Ice water bottles rolled under my foot night splints, towel stetches ,wall stretches,over the counter orthodics ,custom orthotics, cortisone shots my heels.. was told to always wear shoes around the house.. Nothing has worked.I have extremely high arches,and xrays show bone spurs..But I wanted to ask you because just this past Monday. I went and had The shock wave therapy on my feet. I had my first treatment of three in the coming weeks.. I'm just wondering if this actually does help the blood flow and help the circulation to possibly Start the healing process.. I've tried everything else. Just wondering what you're thoughts are on this procedure..thank you for your informative video.

Thank you❤❤. btw…I learned that my feet are larger than before….I went up a size .

Many years ago I had a pair of Earth shoes. Very wide tie box. Solid sole like a clog. The sole was raised at the toe and slope down to the heel. They were ok but a little weird.

Really i appreciate. I feel heel pain last one year. Yes i do exercises but a little improvement. What u suggest more. In our country PAKISTAN SUCH INSTRUMENT R NOT AVAILABLE. PL GUIDE ME.

Thank you for all of this valuable information. Are good quality flip flops ok to wear?

What are your thoughts on tapping the foot after exercise to get through the work day?

Worked at amazon for 4 years 10 hours on feet 4×week,+extra days of overtime,Specialists have prescribed orthotics ,given me stretches wich hurt my damaged fascia.....confused???

Have been doing these exercises for 2 months now, with no improvement. Any guide on when I should start seeing results?

is plantar fascitis and heel spur equal problem? I am suffering heel spur pain from 2 years. please help me to solve this problem.

I have been recommended to do Low Dye foot taping to treat my plantar fasciitis in the initial stages. Would be interested to hear your opinion on this treatment?

Most stuff I read indicates this happens because of flat feet. I, however, have pretty high arches. I went for a jog and felt no pain. A couple hours later the pain started. I’m able to do all the exercises fairly well and walk barefoot happily for hours. But I’ve been hurting for months now 😢. Is my problem still foot weakness?

Just found this video. I have planter f and a heal spur. I have tried many shoes along with hucas. Most of my pain is left foot, to the side of heal. It used to be bottom on heal. Tired of the pain. I can roll a ball over it, hurts for the 1st few times, then get better. But doesnt last. And i was told by doc i have some arthritis in food. I try what im told and i too believe the cushon inserts might temp feel better but not really helping. Thoughts?

Hi Ma'am, Thank you for the tips Please suggest home slipper for plantar fasciitis

Did this beautiful lady, with a lovely southern drawl just dissed my Birkenstocks? 😢I wear these most times and thought it provided me with enough width to have my toes nice and spread.

I have very bad plantar fasciitis, i can see the tendons swelling. I went roller skating and my feet swelled so much on the outside, that I needed helping walking back. Im a nurse and I noticed that stretching my calf’s help a lot, but the pins and needles feeling is so bad I feel like my tendons are about to rupture. Do you think the daily exercises will help?

My god, where have you been in the last year of my life????

When and for how long do you recommend wearing the toe spacers?

The best solution I finally found is shock wave therapy six session cured my plantar fasciitis when three months of typical RU-vid recommended exercises and foot inserts failed

Thanks for these videos. No matter what I do I cannot dome. I have extremely flat feet and can only scrunch up my toes, which doesn't create a dom. Any suggestions?

Hello Doctor i am doing the 3 exercises you suggest and am wearing Xero shoes but am also going to buy the Altras you suggested as i think i transitioned to quickly from cushioned shoes like asics and new balance. I need to know how also to deal with a plantar fibroma, it is very small i cannot see it but when i started having pain i was sent for an ultrasound and besides the thickening of the fascia which i assume is the plantar fasciitis they also found a small fibroma where it was tender in my foot. Should i still just follow your 3 exercises for foot strength or do you suggest something more. Also i soak my feet in hot water every night with a little castor oil, i thought that might be better for blood flow rather than the frozen water bottle that everyone suggests. I will look forward to hearing back from you as this is really effecting me and i don't quite know if the pain is from the fibroma or the fasciitis. Thank you Kind regards Bernardine

Hi doctor, due to wrong footwear I'm suffering from PF for 3 months. I have started doing your exercises. My question is, should i stop walking? I'm 87 kg and i walk daily for atleast 30min and my feet hurts after my walk. So should i stop walking? Kindly reply

Hi doc, benn suffering for plantar fasciitis almost 2 years. I’m working in a hospital and been on the floor for almost 13 hours. Any shoes that you would recommend me as a health care worker. This pain arw causing me to have anger issue. 😞

What if you have flat feet? Will those shoes still assist me? Walking barefoot on natral grounding like grass and dirt any different 6 concrete etc.

Should one use orthodics when first encountering plantar fasciitis to help with healing?

Hi, kindly clarify- it’s often said to provide arch support to the affected foot, won’t going barefoot make things worse? 😅 I’ve been dealing with PF for 3 years & im worried to go barefoot or get rid of my orthotics😭

Thank you so much for you suggestion. Can i use whitin slides for home And altra escalante 3 for out side. I have overpronation and plantar fasciitis in my right leg.low arches in both leg Please reply ma'am.

Its my calf and hip sore too can you help? X

I broke my 5th metatarsal, and torn a peroneal tendon. This happened over a year ago. I wore Hokas which did not help. My podiatrist feels I now have PF. I have been going to PT for about 2 month, and have been wearing a night splint. I have felt very little improvement. I now wear KEEN Basin Ridge, which I believe meet you 3 shoe criteria. What else can I do to help? Would a stretching strap help? Willing to try anything at this point.

My podiatrist recommended orthotics, Teva shoes or FirFlop shoes. I’ve been fighting PF for nearly a year. We’ve done shots and insoles, wraps and everything in between. My calves are constantly tight. Is there help for me? I’ve 73yo and I’m missing out on enjoying my family because of pain. Also, I feel off balance with all the insoles in my shoes!

Foot orthotics contribute ??? what about over the counter sports insoles such as superfeet, sole brand etc?

Thank you Dr Angela! I bought the Xero shoes. Question ... when I am home is it better to walk barefoot or better to wear the shoes? If your answer is barefoot, does it make a difference if I wear socks or do you recommend no socks? Thank you again

Interesting. Is there science behind this? Am a I watching a chiropractor?

Can we do these exercises while having a bad flare up of PF

What about plantar fasciopathy along with heel spurs? I was told to never walk barefoot.

The three xrcises start @6.55

Can you come to Cleveland ,Oh please I had this but now I suffer from fallen arches do you recommend I still wear orthotics? Please help

So can wearing flip flops be beneficial? I noticed my pf began after a 21 hour flight when I was wearing my tight shoes without a break. On my return flight I wore flat flip flops and felt better. Also, I stretched my feet, legs and ankles during the flight.