BEST 25 Plantar Fasciitis HOME Treatments [Massage, Stretches, Shoes] 

POLL QUESTION: That was a MASSIVE video, let us know what helped & what SUCKED so we can keep getting better for YOU! 🦶Thanks for subscribing!🦶 Also let us know what topics you want to hear about! For the shoes and orthotics recommended in the video: wp.me/p9imRX-54n

I'm a 71 year old woman and I've been in so much pain with pf for over a month, mostly sharp pain in my heel. I watched the whole video. A lot of the exercises I already knew, but the thing that really helped me was the brace that you showed that went up the entire leg. I have a rigid brace that goes up to my calf. Last night, I sat on the couch, put the brace on, kept my leg straight and elevated about 8". I stayed that way for an hour and a half. I woke up this morning with no stabbing pain! My arch is sore, but I had no stabbing pain in my heel. I am amazed that so much of this is caused by the tight hamstring and calf. I went to see a podiatrist who had zero advice. Thank you so much!

Suffered for 2 years with this. Got through 12 therapy sessions with little improvement. Then I asked my therapist that I heard about something called cold laser. She walked out of the room without saying a word and brought back this machine. We put on the safety goggles and she used the cold laser on both my legs. She said that I would never be 100% better but she was going to try to get me to be 90% better. I'm glad my friend mentioned to me about cold laser. Today I am 100% better because of it.

Hi, I’m a 74 year old female. Before Covid my husband and I used to walk 10k a day. Not able to leave home because of restrictions by our Government here in Australia, we couldn’t get out to walk. Now all the restrictions have been lifted, we are back walking again, but of late I have developed PF. This video I found today was so easy to listen to, and the info was amazing. I’m going to do the exercises you recommend. May I also say, it is nice to hear a doctor give advice without trying to do a big sell. God bless you. Veronica Donnelly

Notes to self: 5:40 spikey ball (5 min each foot) 7:05 stretch with towel (x 10 seconds/foot) 9:20 scraping; use: guasha tool (20 sec. each) 11:00 roller stick Other: 5:25 anti-inflamm & creams 5:40 froz water bottle; spikey ball (5 min each)

Very excited to try this out. Will update with results in a month Update: I feel pain reduced by some bit already in a week. Update: 4th week update- pain in heel starts only with an hour or so of walking bare foot. That has improved quite a bit as I used to feel pain within 2-3 minutes. Glad it is working for me. Thanks

I have a Son that was born with flat feet too, he’s going through the same pain I have had especially walking on concrete floors at work for eight hours,Couldn’t even make it to the door to punch out,the pain was so bad,now he’s having the same issues so I recommended him to go see a podiatrist.

thank you very much doctor for putting this treatment out for free! More people like you needed in this world!

Very nice instructions. The way you calmly explained various solutions without yelling and etc helps people pay attention!!!

I wrote down all the steps and will start to follow them today. You don't know how grateful I am for your clear explanations. I've had plantar fasciitis for two years and even shockwave therapy isn't helping at this point. Thanks for giving me some hope!

Thanks for this video! is long but worth every minute! i start last year with pain on my knees until my feet was in so much pain, so at the end was plantar fasciitis! i was 35 years old who wants to be more active and fit and i felt so sad after be on so much pain and wont be able to exercise or lift, this video teach so much about it, I'm happy to find you! and i would like to see more videos about how to exercises or lift with this condition with out make it worst.

I tried two injections they were extremely painful and didn't help at all. Now I'm hoping your video will help

Your information is gold to me. I'm currently in a situation. I also have a bunion on my right foot. My left hip is tilting forward. My hands have osteoarthritis and I have carpool tunnel syndrome. Currently in physical therapy and getting exams of VAT, ENG, ENT, and a brain MRI. It's kept me out if work now since December. I'm getting fitted for my orthodics ordered finally tomorrow. I'm very frustrated with arthritis. I just grabbed my frozen water bottle.. I'm about to decide to file disability. I don't know if I can be approved. I'm 52 and my health is very demanding with immune deficiency. It's tuff. Yeah. It just really hit me like a rock the last three years. Finally I'm seeing doctors. I never knew how painful it can be. Okay. I'm miserable me with some great humor for now. Thx for the explanation (!).🙂

First, this is a fabulous video! I am an RN, EMT, MT , veteran, and retired pro athlete (skiing). I have had trouble with healing my plantar fasciitis (can't sleep because of right foot/leg pain combo, imagine that pain killers don't work and surgery is not an option) with the exception of a hiking in the mountains for 2 months where every morning I would walk the stream bed near my campsite. The water was near freezing the bottom was sandy with pebbles, omg it felt soooo good to stand in and walk in and I did it every day to start my day, just stay in that icy water until my ankle and heel went numb like 15 min or so. was really relieving and refreshing. I did this trip to focus on healing me...all of me. I got up early (yes, crack of dawn) the pebbles basicly did what the rollers did. Id make breakfast, play with the dog a bit (enjoy the reduced pain), then after an hour or so start my morning stretching then hike multi terrain for 5-7 miles...I'm telling you I have not been able to replicate those relieving results...after 3 solid weeks the majority of my pain was gone. when I got back to work within a couple months (despite stretching every day) all the pain returned, foot, knee, hip) racking my brain as to why I cannot replicate the results of my mountain hiking excursion. I have some results with a tilt (balance) board and wearing sketchers workforce shoes, however I do not have arch problems, so I find shoes with built in arch supports, to increase exterior-lateral pressure, making my particular plantar faciitis problem escalate. Are there insoles for this? I am really needing to decrease my weight gain from the pain and missing my normal active life. I am extremely sensitive to vibrations in my feet so stim is not an option (i feel by vibrations, after a loss of nerve perception/control following a tbi and c4-7 fracture) recovery was interesting enough. but i either feel pain, or numb, or nothing & nothing is what i'm going for (lol) fyi, this is over 23 yr accident, I've been deailing with Plantar Faciitis about 4 years now...16 hr shifts following covid made the pain non stop....along the exterior-lateral and medial aspects of my foot & heel. Interested in any Ideas.

Thank you so much for this free resource, for caring, and for being an advocate when sometimes our own doctors are not. This education allows us to be our own advocate in our medical journey.

Thank you Doc.I'm grateful .I had this plantar factiitis after my knee surgery. When cast was remove last July /22 . I experinced stiff knee, pinch ankle and nerve under my foot harden. I cannot even bend my knee to 90 degrees. Many cream, oil massage,supplements, can help ,but not a total healing. I found your your channel youtube and got ideas that coulb be cure with patience at home. Thanks Doc for the encouragement it give me hope.God bless 😇

Thanks for your efforts, I really appreciate it, I suffer from plantar fasciitis 2 months ago ,and I was lost,searching for the solutions

Great video, will try everything to try to get rid of this pain. Effects both my feet... T.T Thanks.

*Brilliant video* ❗❗❗Last month I developed foot pain suddenly. Immediately, I stopped wearing my massage flip flops and started wearing my runners with proper foot support which caused my left heel pain to go away within 48 hours and reduce my right foot pain by 50%. Then I have been watching videos which encouraged me to do stretches for my feet which does help. Found your video today! During this video I have been following along doing your suggestions. Fortunately I already have some of the items you are using! So far I have done the foot stretches, scraping (instead of a knife I use a type of guasha tool which works well), massaging under my heels with the massage balls (has the pokes), and I used the guasha tool to massage my calves and legs. I assessed before and after and surprisingly, after only being half way through your video, my pain has decreased significantly! Yay! Planning to watch the rest of the video and keep up with your suggestions. Thank you❗Thank you❗Thank you❗ Sadly I can no longer wear my massage sandals as slippers at home. As a back-up plan I am using a slip in massaging insole into my at-home runners.

Thank you so much for the videos, right now i am suffering with painful heel on my left foot. Definetly will start to do all thing you advice. I do have knee pain also on the same leg, oh my so many issues. It stops me doing what i love to do, my 3 weekly sessions of 1 hour speed walk. Hope with your suggested interventions i can walk again by the time the cooler weather start here in Hungary. Thanks again doctor , love watching you videos🙂

I use to run 10km three times a week. Years ago I put my right ankle out sprained. Many years of therapy helped a lot. Now I am older not realizing that also supportive shoes also mean a lot too. One morning I woke up my right 🦶 foot haunted me after so many years later. I have very bad pain inside my foot. From ankle to big toe inflamed bruised foot very painful. Right now I am going to treatment. I don't know what to do next. Thanks for this amazing informative videos. Great help. Thanks 👍 Janet

I appreciate the way you speak slowly and enunciate your words! Your demonstrations make use of as much time as necessary to fully demonstrate each point. I repeat watching the demonstrations. I like the idea that you must spend time finding the best close camera position for each subject. After a few views, I find I have a good grasp of each concept that you have shown! Thank you, Doctor, for gathering all these therapies into such a coherent form.

Thank you for the advice on getting orthotics from drugstore for 25 bucks instead of paying $400 here in Canada. My feet are almost back normal I was wearing shoes too tight and too small. The muscles and nerves , tendons are repairing themselves I'm now able to speed walk I look forward to running again.

Yes this is my problem & the doctor here in Egypt said it's inflammation in the heel & he gave me medication but that is just a bandaid so I'm going to use this video for the root health

This is a great video . I hope I am on my way to recovery . I never herd of this before and thought I had glass in my foot or something .

This is the absolutely BEST plantar fasciitis treatment video I've ever seen! I've had 2 surgeries on my left foot and it still hurts and now my right foot is a problem. I've been dealing with this for 6 years and you gave the best of the best advice I've heard from the best Drs , plus more. My hips are both in tendinopothy as well

one doctor says don`t stretche it... the other one says do it. it is hard to get the right solution. i have been massaging and stretching it gives short term relief but dose not help heeling

These exercises help a lot if you have a chronic pain not only on your foot but for your lower back and your entire leg as well. Thank you doctor.

Thanks a lot for such a great video. I really appreciate your efforts in explaining it so clearly. I'm suffering with plantar fasciitis on my left heel and struggling since a year in search of proper solution. I started following your instructions since a week & I see great results. My hopes are up now that I can walk normally in the coming days.

I had the surgery on both of my heels at the same time in the early 80’s. It took a while to heal, but it was worth it. Casts and crutches, time off work. Couldn’t wear high heels again for a long time It has come back on both heels, one worse than the other in the last year. I’m so glad I can do stretches, no surgery. Thank you Doc!

Thanks love your video👍

I am very much thankful for this vedeo ..i try to follow what the dr.do through this vedio and im so happy of the result its worth for three days doing this ,my feet feel better..since im suffering 4 yrs..that i cant walk well,and hard to stand up but now i can stand slowly by my own hope i well be heal..thank you foot Doctor..God bless to all from Philippines.

Good morning, thank you so much for these exercises, love them and easy to perform. God bless you and your work.

Omg! I am soo grateful for your video. In this 41 min post and going through it step-by-step with you I am already feeling a bit better. I am doing this every day to make this go away. It's been years having this horrific pain with no relief. My biggest issue is the right shoe/sneaker but Nothing works and I have spent hundreds of $$ and I still to this day can't find a shoe. All in all THANK YOU for sharing this with us. I am hopeful now that my pain will decrease.

Great presentation, very detail, good work👍👍👍👍

Thanks for all the great suggestions! Definitely going to be checking out everything!

It’s 12:00noon on Jan.02/23 dave Mack this is so much info.thank you Dr.for taking your valuable time to help us who are in so much pain most info. On we get want some sort of compensation for their time , you are truly an angel to give us so much info.

Glad to find yr channel.Details and helpful.😃🤗

I began having PF after I gained weight but I found that Birkenstock sandals really helped, it was way better than a custom made orthotic. I now wear the Atacama style Birkenstock because the rubber sole keeps the shape better and keeps the foot in place than the cork sole.

Wonderful information caring attitude and delivery . Greetings from Australia 🙏🏼

Thanks for all these valuable exercises

Great presentation! Very complete and useful! Thank you!

Thanks I'm in serious pain on my heels I'll try your exercises

You are EXCELENT, Loving your work.

The actual demonstrations are excellent.

I wanna try it because I have left plantar fasciitis. thanks doc.for this info.🥰

Thank you for this video it was very helpful and informative 👍

I wish i lived by you ..I would be there now..I have been seeing a Doc here I go back tomorrow once again.. The pain on my L foot is so bad it wakes me at night.. cant stand more than 3 mins.. x-ray shows bone spur .. but he says it shouldn’t be hurting that much.. This video has help me so much.. now I hope he will get me more test.. my R foot hurts all across the ball of my foot..I have been doing all you exercises.. Thank you for all your great work..

Thank🌹 I got healed my heel pain From Tanzania 🌹

The cheap "rocker" stretcher is fantastic! The instructions do say to wear shoes...! I have a frozen great toe and compensated by throwing my leg out....after 50 years I found a PT who finally figured that out and stretched from foot to hips, part by part and worked on glutes, balancing muscle strength... Also, a step to practice "stairs" strengthened my legs better than anything by relearning how to do stairs.... No stairs in my house so that exercise was huge!

I have watched so many videos and I have to say your video is amazing and so helpful hopefully I on the way to fixing mine thank you so much

Great help with exercises and information to help recover from Plantar Fasciitis. I had dry needling on my calf which really helped. I’m hoping the combination of both will get me a k running at my normal effort and mileage soon.

Awesome info ! Thank you doctor / very informative material . Doctors don’t say that much during office visits… no time! Do you see patients in any clinic ? I’m dealing with this condition 3 yrs and did all / inserts/ special shoes / injection; but PT is still painful !

Ah! I've been hobbling around for days until I watched this! Mine had subluxed and I was able to pop it back. I can walk again! Thanks 😊

Thank you , Doc. You are of great help🙏

You have SO much accurate information Thank You! After 20 years my P F has returned. Watching you was like a trip to the doctor!

The best info any where! TYVM for sharing your expertise!

Thank you thank goodness for sharing

thank you very much. It was the best lesson to learn how to help to reduce the pain

Thanks for this video,I hope this will help me cure on my heel on my left foot 👣

Dr. Biernacki - Thank you so so much for this information. You’re a natural on camera! My question is, how long after symptoms appear (mine started on Friday 1/13) do you begin doing these stretches? I’ve been trying to just stay off of it and ice it. Also, I’ve been sitting in my apartment icing as much as I can after making mistake of trying to get groceries and feeling lots of pain. When is it ok to walk minimally to function? Thank you so much again!

This is a great video! Thank you.

Great info - I’ll try the exercises…. Thank you 😊

Thank you thank you I could barely walk and in pain did this exercise so helpful

I used a massage stick, the spike ball a frozen bottle and a band to stretch my plants facia with you. My left foot feels a thousand times better. How many times should I do each exercise?

I get relief by: 1) Single leg weighted calf raises with toes elevated on a threshold or similar. 3x10 Left and Right, 3 times a week. 2) Stretch of foot both ways 10 times, twice a day 3) Splaying massage under foot 4) Changed the way I walk after consulting a PT, push off with foot/calf. 5) Insoles with good support. I hope this is gone in 6 months.. I feel improvement, but I try and test the foot by running or boxing now and then and running messed up the foot badly for a couple of days. But I learned from doing these tests that I can get much less bad consequence by using a cold pack on the foot a couple of times a day after having pushed it hard. It gets me back to baseline quickly, say one day. I’ve had left foot plantar fasciitis since July 2023, so 5 months now. It may have something to do with my left hamstring tear 3 months earlier which took 10 weeks to heal, then I got back to running and got plantar fasciitis quickly… I don’t know.

Thanks for sharing, this will help my wife to ease her pain.

Very good for feet

Thank you.. I've got it in both feet right now..

You're great. Thanks the foot guy I went to see could learn a thing or two from this video thanks

Thanks for this information,, i am now experiencinga little painalong my arck foot hope this willhelp me .god bless

Thank you for great show,and help.

I’ve saved your video and I’m going to watch tomorrow morning and start doing all these stretches- I just started physical therapy and they did the same things you were showing us👍thank you

Sir U explain Very well Thanks Need more information fm U So good VideoFM LA

Thank you Dr for this video I appreciate you, this message have given me understanding , I am having problem with my feet. Thank you once again.

What supplements help ?? I searched and many may be deficient in D and B12 and magnesium. And C helps too

I have planters fasciitis, collapsed arches, bone spurs, small bunions on my big toes and slight hammer toes. I have osteoarthritis a bad back, hips, knees and ankles. My doctor said I need to try to rest and stay off my feet but, I have a toddler so it's impossible. I honestly don't know how I manage to get through a day and get everything done and still manage to take the baby out to play, go for walks and so on. I'm hoping I make it until she's at least 13 before I need surgery. I have custom orthotics and I do all these stretches and exercises but, Im still in excruciating pain especially when I first wake up 😩

Hello I love your videos. I have extremely flat feet and used to have plantar fasciitis. Been working on stretching my feet. Also, feet and calf strengthening exercises. But I am now getting inside of the arch pain that radiates to the top of the foot between the big toe joint and right before the ankle. Thoughts?? Thank you

4.48 pm SA time this is amazing and very educative

awesome....so much information....thankyou

Omg I’m so grateful to u seriously Thank u big time ❤

thank you for sharing.

I've just been diagnosed with PF. I am getting custom orthotics.and presumed that would be all I need. But right off the bat, my podiatrist expressed the great importance of stretching and I thought to myself that it would be of minimal value. I now realized through videos like yours (which was top notch...thank you for that!) and others, the extreme importance of stretching. Thank you for all the great techniques and device suggestions.

Estoy muy agradecida 🙏 Gracias 🙏 Saludos desde España!

Thank you so much after watching your video last night I tried your methods and it worked. I was able to wear sandals to work today. I had a good night sleep too.

Best therapy eve 👍👌🏼Thanks o much

Best vedeo ever🥰🥰🥰

just started to get heel pain for 5 months now.i believe it is caused by driving stick shift for many yrs .everytime i press the clutch with my left foot it starts to hurt bad.feels like stinging pain on my heel and fasciia.

My Podiatrist definitely got rid of the pain for good.

I just love your videos. thanks for caring about people. Please do a video on snoring ;)

Thanks a lot for explaining in so much detail

Really great video!!! Good news no plantar plate tear. Bad news getting injections for intermetatarsal bursitis today. Ill be adding the rocker stretcher and slant board to my gear. Thank you so much 💓

Bracing to wall exercise helping me so far.

Thank you Doc I just started to watch your program this morning I need very interested where can I get those shoes used to buy. thank you have a blessed day

Excellent practical advice in well explained video!!!👍

Hi lam from Srilanka Suffering from osteoarthritis Having terrible foot pain Would like to do these exercise 💪

I have flat feet pain was so bad I went to see a foot specialist I had surgery on my plantar fasciitis got rid of the pain for good.

Thanks for the information

Hi Doctor Thank you very much 🙏 my foot very painful 😓

Thank you for this video