I haven't yet tried, but I'm gonna. I encountered a yoga video today that claims to cure it in 7 days and in the comments it's said that it's very effective, so that one might help. I searched "yoga plantar fasciitis"
I have never left a single comment on ANY PF video in my life and I've been dealing with this for 2+ years. I was in agonizing pain and I did these exercises and my pain reduced SIGNIFICANTLY right away. I know it's not cured but this means if I continue it will get better. I love these exercises. This is the Only video on PF that I have ever commented on because of how effective these exercises are.
@@callmeloro I'm doing better but I didn't follow the video although I do most of the exercises in the video. I follow an app on the play store called exakt . It's been great but slow recovery
I like how this vid is balance based, very important in general. Also check out AtheleanX’s video on the subject, he delves into the rest of the body too. GL with your PF :)
Summary for myself. Mobilization/massage -Self massage of feet with toe mobilization (2 minutes) -Plantar fascia massage with ball (2 minutes up-down and 2 minutes side-to-side) -Toe glove rotating clockwise and counter clockwise. (probably a few minutes didn't see it in vid) Exercises -Standing toe extension eventually progressing to stepping back and forth. Eventually 3 sets of 20 on each foot -Dorsiflexion sit. Try one minute sit at first. Work up to 2 minute sits -Y balance
For me massage and walking in gold wet grass barefoot and stretching my calves and back at the foot helped me a lot i had pain 7 out of 10 before that now is 0 to 3 sometimes dont give up guys try to fix the problem slowly give yourself time to heal 💪
Good video! You mentioned that you have found strengthening your hips had a direct effect on solving your problem with PF, but that you don't exactly know why. I work as a massage therapist and have a specific focus on fascia/connective tissue and it is very much in those structures the answer should be found (or at least part of the answer - it is never that simple). There are fascial lines running throughtout your body. Some of those goes from you occipitals, past your hips, underneath your feet, down to the toes. Those lines are important in forcetransfere in your body, so if something is out of balance or not strong enough or too tight somewhere along those lines, everything else along those lines will get affected somehow. I've seen examples of necktightness was the cause of foot problems. So strengthening your hips, will cause stability in your body and core, but it will also alter the fascial structures along the lines down to your feet and PF and can have some influence on the problem there. Of course things are never that simple and when it comes to fascia, it is a very complex and facinating structure. Working on that is always a good idea.
That is an amazing summation. Very fascinating. I’ve been “diagnosed” with myofascial pain syndrome and have had stiff neck and back issues for YEARS but never have had the foot issue I am having now. I’ll be looking into hip strengthening excercise. Thank you!
@@JohnPretty1 Indeed and further than that, everything is connected and affects everything else structurally and functionally, so to truly find the cause of a problem, the whole body has to be considered.
@@JohnPretty1 thanks for the tip. Never thought of that. 😜 Since I posted this I have re-engaged with strength training. I actually go to the gym 5 days a week. Sometimes 6 now. I know sore muscles from joint pain so I figure if I’m gonna be in perpetual pain, I may as well go to the gym so I at least can mask the real pain with muscle pain. 🤷🏻♂️
Two additions- to help prevent it, regularly stretch the calves by isolating each head of gastrocnemius (the big superficial calf muscle, which has two sides or bellies). Keeping a straight line through your hips, simply twist your body to the left and hold, and then the right and hold. You will feel the inside and outside of your gastrocs stretching independently. This works because it attaches to your Achilles tendon, which attaches to your heel bone (calcaneus), which in turn attaches to the plantar fascia. Tight calves = more stress on the plantar fascia. Second is to use heat on the bottom of the foot to bring blood flow to the tissue to help heal it. More blood equals faster healing.
Thanks for this explanation. When I got to 20-30 mpw in running, I experienced PF. & there was a negative feedback loop that made it worse - the pain went away when I ran, and it probably made it worse over time. Running less and stretching more and heating my feet helped, & I got into a new hobby recently - long distance long boarding - that has been easy on my feet. My PF is nearly gone! I learned a proper warmup, maybe starting with 3 miles at a slow pace, and post run calf stretches could have prevented this injury.
This is exactly right. There is a trigger point where the gastrocs attach to the lower part of the calf. Once you find that trigger point, using something (like a friend!) to dig a finger in there and hold it there while you are relaxing the leg as much as possible can get that area to relax. It can be incredibly painful, but once it relaxes, you will find so much more relief. Stretching that area of the leg is critical to getting rid of plantar fasciitis pretty quickly.
All good info. Im new to this plantar fasciitis pain. It’s terrible! Will do these exercises and get back to stretching before I go the “injection in the heel” route! Thx
Came here for the plantar fasciitis, fell in love with you, man. Love your approach to videos, low ego, informative, to the point, pleasant, plus nice outdoor scenes. You seem like a great person, all the best of luck!
Guys - what helped me: I had PF in both feet for 2 freaking years. I tried e-v-e-r-y-t-h-i-n-g. I thought it will never stop and I will never walk normally again. A video on YT finally helped: I had stretched and stregthened my feet bit that did NOTHING. What. Finally helped, and almost instantly gave relief! Stretching the muscles of my hips and my butt. And after a couple of months the PF went away. So if you read this and think that nothing helps - try the stretching Upright Health shows.
Damn dude. The way you articulate/speak is the best I've come across. Incredible ratio between quality information, being direct and understandable and still hinting towards the bigger depth to all of the presented knowledge.!
5:02 thanks so much for this video. At 40 , i started running for the first time in my life and promptly ran into plantar fasciitis that won’t go away. Your video helped me return to the paces i was comfortable doing within two days. Thanks so much, Chase
I pulled a heavy suitcase every day long distances (long story) for a couple weeks, short strides, flat-footed. Soon had plantar fasciitis in both feet. Stretched, wore sleeping boots, shoe inserts, they were just bandaids. Found a video about the proper way to walk. Fixed it. Took longer strides Planted my heels Relaxed my hips Wore rubber soled shoes on hard floors No more flip-flops or any shoes that made my toes grip to stay on PF went away. Try it or not. It’s free and it worked!!!
I'm 72 and love hiking with my little dog (it's day hikes these days and at a slower pace than when I was young) but due to vertigo issues there have been times when I've had to stop, refocus, and breathe before continuing. This happens more on narrow trails with steep drop offs. The Y exercise seems made to order for me to improve balance and strengthen my leg muscles. Also, the foot massages and exercises are the best I've seen. Thank you so much! 💓
if you have a rubber ball, you can prop your big toe up onto the side of the ball and leave the rest of your foot flat to the ground. You can lean into it for further stretching. It’s really intense but feels so satisfying
I’m definitely trying this if I ever have another episode. My prayers for those of you currently suffering as I’ve felt that debilitating pain and never letting yourself sit down for short periods because the pain of getting up and walking again was too much to bear. Can’t remember why but I ended buying a very expensive pair of Birkenstock work clogs which did the trick. If you don’t know much about Birkenstock shoes they usually have toe grips, high arches and heel cups. It took a minute for my feet to get used to a high arch but after that they started hurting less and less. I think the heel cups made all the difference for me. I preach to others to always wear supportive shoes when walking anywhere and I put some on even to just walk down the hall to the bathroom. Support your feet and make sure you’re not wearing thin soles especially if you’re overweight. If you have a job which requires you to be on your feet many hours a day take a good look at the shoes you’re wearing. How old are they? Do they need replacing? I wish everyone good luck and a quick recovery.
I’ve been doing your 5 minute hiking training video every day for about a month now, and it has had the side benefit of fixing my sore feet! I put it down to the first exercise in that video, kneeling down with toes curled under. (Which I couldn’t even do at the start of the month and can now!) Thank you!
Loved this! He's on point, with everything I've learned and experienced as a very active person of 52 years and massage therapist for 22yrs. Thanks CM!
January 2021, I got PF on a day hike; too much desk-bound life during COVID. These actions would have sped up my return, but thanks to you I'll use them now to avoid further injury. The odd part is I did much of this during last year's recovery just because it felt good and seemed to help. With just a couple of your moves I'll hopefully stay free of PF for good. Thank you!
PF came on gradually over the last 5 months for me. Started on the left foot in the arch, then started in the same spot on the right. Then got worse, progressed to the heels. Now it’s mostly in the right heel, but pain is more constant, not just after sleeping or sitting. BUT this morning, after watching several videos that stressed MORNING FOOT MASSAGE before getting out of bed, I did just that. BOOM😮 SIGNIFICANTLY REDUCED pain almost all day. Just from 10 minutes of morning massage. Lesson: listening and implementing consistently these exercises will bring relief.
You are amazing thanks so much for sharing this wonderful information. I’m experiencing pain every morning and doctors always tell you not walk bare foot never but that indication is agains nature
Nice. One of the few videos to make the most important point. Load vs capacity. If you understand this then you can fix the problem. Start slow, build the capacity, be consistent. Listen to your body, the problem with this condition is that generally you only feel the affects of exercise long after the event so if you have done something that exceeds the capacity it's only later on that your feet will start hurting. You need to work out what it was so you can manage it, and build the capacity whilst keeping the pain levels in check. That's the key, build capacity keep the load at the right level and you will get through this.
I’ve been dealing with this pain for about 6 months straight and I’ve had enough. It’s been off and on for the 2 years prior. I’m trying these stretches now! I stand a lot due to being a florist. Not much sitting down in that field of work. It hurts so bad sometimes at night I end up crying and can’t sleep. I will let you know how I’m feeling once I try these technics 😊 Thank you so much!
What kind of shoes do you wear? As a chef, I used to wear birkenstocks which have great arch support but otherwise flat. I've switched to dansko clogs and having my heel slightly elevated has made a huge difference
@@bmpvw Hi, it’s a lot better than it was. I bought the of inserts for my shoes and I use them in every pair of shoes I own! Lol... I find it hard to go barefoot. Now I need to get rid of the arthritis pain in my hands ughhhh ....Thank you for asking ! 😀
I’ve had extremely severe plantar fasciitis I both of my feet for two years now. I’ve been in physical therapy but since were only working on my feet., it’s not working. Now I understand why. I’m going to work on your exercises and stop PT. Thank you!
I have been through this and I get it sometimes but now I know how to eliminate it. - glute bridges and calf raises strengthen the muscles for load bearing. - jump roping. - flexibility and make sure you don't have tight hamstrings. - core workout and hip flexors strengthening. - body weight squats. All these take 10min per day. 3times a week is more than enough.
I am so grateful I found your video. In the 90s I had a hard case of plantar fasciitis and as of last fall, I have a reoccurrence, and I made it worse by wearing orthotics in my shoes. I know I can’t tolerate them, and never could when podiatrists insisted they work in the 90’s. They NEVER did. These most recent were expensive OTC orthotics, and I forced myself to attempt to acclimate to them on and off for three months, and I am suffering the after effects. Tonight I started doing an exercise to strengthen my arches because they say that wearing orthotics takes away from the strength of your feet. Here’s another exercise… Pick up marbles with your toes ….Sounds silly but it’s supposed to strengthen the arches also. Also, in my research in the past week I have found hip flexor exercises and mine are unbelievably tight. You are right about treating the entire body where and/or the entire system that connects with the feet. I also do isometrics for my hips. A car accident from over 12 years ago really had a negative affect on my hips and my tailbone. Again, thank you so much for this. I am working my way back to where I was last fall before trying those superfeet orthotics. Very hard to find shoes I can wear…..another thing that can contribute to all of this is wearing high heels for over 10 years and nothing else and that’s what I did in my 20s. Stupid me. But I loved them and had no idea what they could do to my feet. If I can ever walk, uphill again, that would be great. I just illustrates how tight my muscles are.
Thank you, brother. I have been looking for videos to help remedy this issue. Being 6’ 4/5” and 315lbs, active adult (athletics/martial arts). Just now getting into distance running at 40 years old…. 😂. This has been the most intuitive video I have found thus far. I will begin implementing these exercises and stretches immediately!
YOU'RE AMAZING. I have been a figure skater since I was 3 years old, so pain in my body and feet was something we almost LOOKED for to judge how hard we were training. Now that I'm out in backcountry all this crap is coming back to haunt me and I've come across unbearable pain in my feet, my knees, my hips etc. You've unlocked so much for me to look at!! Thanks! (also, some physio therapists i have been to have touched upon this but as they aren't athletes or mountaineers/adventurers, maybe they haven't tapped into what you have :) )
I've tried everything since last June of 2023 - I hope your methods work. I appreciate that you are actual 'proof' that these methods worked for you... Thanks for sharing with us...
Actually, it is stretching the calf muscle... for at least 2 minutes straight ... several times a day. It is not the foot - it is the CALF! LONG STRETCHES on the calves - at least 2 min. - time it. THIS WORKS!
After waiting 5 months to see the podiatrist 🤦♀️ and him doing nothing to help me , after 4 visits, never showing me any exercises !! I have found RU-vid to be the best . Thank You for this video, I found it very helpful . One thing that I have done is buy Oofos shoes . I bought 2 pairs, one pair is a slip on so I’m never walking around barefoot. They are amazing shoes and help tremendously .
" I dont really know" one of the most honest statements I have seen about Plantar F !!! I had been fairly easily been able to deal with any PF issues until the most recent and severe bout bout struck me 3 months ago , I did go to a physio and did all the prescribed exercises with out success and stopped running. But I am optimitistic - it is not as severe as it was
I have watched countless videos on PF exercises and this was by far the best. These same movements help to strengthen the foot for helping big toe bunion
Thank you. This is THE best set of exercises for plantar fasciitis that I have come across. Your explanations are great and the toe glove works so much better than a standard dorsiflexion of the foot. And it is spot on what you say about hip mobility and its role in plantar fasciitis. Yesterday evening spent 50 min doing hip mobility exercises and my foot pain is so much better today.
suffered from sudden 'nerve pain?' during a 5 k ...been stretching but the mobility exercises you noted revealed a weakness in my range signaled by pain in affected heel. Amazing, thx
I fixed my PF. I stood on the edge of a ledge on my toes and did deep dips and then raised up on my toes over and over holding at the top and bottom for just a second. Did this for 2 weeks many times a day. It took 2 werks and has never come back. Massaging was a waste of time. It's fascia.
Give this man a thumbs up. 7:05, dude is killing his knees to get a good camera shot. Amazing vid, thank you. I thought my feet were fine, but I can't do half the things you demonstrated. Gonna have to start gloving my toes while on train the work 👍
i think i got plantar facsciitis from extented periods of dorsi flexion, in my work i knee a lot and sometimes at an angle like steep roof and my toes preventing me from sliding. so all the streching drills just improves the pain even more. i never have it in the mornings or after resting like they say. the more iam on my foot the more i can feel it. icing does not help at all.what helps the most actually flexing your toes backwards and streching the upper part of the feet, the shin bone muscles sort to say.
Found an imbalance in big toe extension mobility. The foot where I had PF had limited mobility and would lift off the floor before the toe on my “good” foot would as I increased the extension of the toe by leaning forward. The dorsiflexion sit and variants sorted it. Thanks a lot! Most other PF videos really focus on calves and ankle mobility (which was not the issue for me). Thanks for pointing me to the source of my issue.
I’ve been doing PF therapy for the last 5 months. They immediately knew the core problems in my case: hips instability.. Last month it’s been the main focus to strengthening my hips.. and what an insane progress. My foot pain is basically as good as gone, my sessions to strengthen my hips are becoming extremely tough.. I never thought I had such unstable hips till now. It will be a constant workout for the next years, as part of my workout ..but with instant results. I can only say kudos to the treatment center that immediately knew were the problem was situated. And as you say in the video: plantar fasciitis is the last station.. you won’t cure anything if you just roll a ball or use a bottle
Typically great routine. I will slow it down at the start to help with the foot stretching. I’ve been using your Hike Strong 101 for over a year now and find it a great routine to keep on top of the fitness needed for backpacking.
Many many thanks for these suggestions. The Toe Glove was the one that worked for me. Just a minute of this reduced months of pain in my left foot within a day.
Very grateful for atypical advice given here. The boots and other tools have been useless. I feel like I may have more success and control over the outcome with these exercises. Thank you. I will report my progress when it occurs.
Love the video! Re: breathing, I'd recommend trying breaths out thru the mouth anytime it feels like there is discomfort, pain, energy stagnation. Horse breath out thru the mouth purges old energy which is the basis of the pain and dis-ease. This comes from the Daoist health paradigm, mainly the teachings of Medical Qi Gong.
I got one of those cork trigger point balls and it's been great to break out and the end of a day when I've done a lot on my feet. Always keep one in my pack.
I suddenly got plantar fascitis in my 30s after giving up a desk job and changing my lifestyle. The hospital said my calf muscles were too short. I tried the exercises the hospital recommended but didnt really work. . So i looked online for ideas and saw that lots of people recommend Skechers shoes. They are pricy and they arent made to last but they are super comfy and sypportive - i recommend trying them if you have PF. I also wear medical insoles in them (not just insoles that you can buy in a shop but ones recommended by physios). And i got a holistic type of physiotherapy called Alexander technique which fixes your whole posture. The pain in my feet have gone now (yay) but my hips hurt a bit sometimes so im still working on it. Good luck everyone!
Excellent presentation. Would add that after struggling with Pf for about 9 months, the turnaround for me was shoe inserts worn in all shoes for a least 6 months.
It’s a very mysterious condition. I had it once for about 2 years. Couldn’t walk. Couldn’t even stand up. Went to a doctor. He couldn’t figure out what to do. I was ready to cut my foot off, I was in so much pain. Then one day I woke up and it was gone. It’s been about 5 years. I do massage my feet daily out of habit. But I’ll save this video should it return
I suddenly over night have PF in my right foot. It is painful 😣 And i cannot understand for the life of me how it came about so quickly. So yes, definitely a mystery
@@tommyddurand the trigger ball, toe glove and mainly the dorsiflexion sit helped a lot since I needed the stretch. What really did it for me was when i purchased a stretch board which i used religiously before and after each workout or when i feel the PF kick in. Knock on wood but i haven’t had PF ever since. Hope this helps . Good luck! PF is excruciating .
thank you chase! i just found out today that my feet over-pronate, so been looking at physical therapy instead of a lifelong reliance on foot inserts :)
Pistol Squats, Bulgaria Split Squats and lots of Calf Stretches helped me.... Many thanks for posting this video its got my lazy stretching back on the menu!!! Thanks Chase Mountains
How complicated . The simplest and quickest cure was to get a rolling pin or similar sturdy cylinder place it on the ground and roll the bottom of your foot on it as hard as you can stand, back and forth heal to ball, for 3x2 min a few times a day. This cured my faciitis in two weeks. I had been sufferring with this for 3 or more months trying all kinds of stretches didnt work. This essentially stretches and massages the arch of your foot.
I literally retired early due to the number of exercises in youtube videos I need to try until I resolve my plantar. So my retirement reserve will be leveled, but I'll have the best plantar fascia in idaho.
New subscriber. Love the content in your channel! Very useful exercises that I’ll incorporate into my daily routine. Thank you and keep up the great work!
I understand totally what you are saying about balance. I had been doing the typical foot/ankle strengthening exercises, but they were boring and progress is very slow. So I got a balance.board. Was shocked to see.how bad my balance was, and also pleasantly surprised how quickly it improved! With the traditional exercises it would take me 20 minutes to notice much muscle fatigue, but I found balancing caused muscle fatigue within 30 seconds! Can't wait to try that last balance exercise you did...I think it really is the key! Thanks!
I’d add get barefoot, get rid of traditional shoes and get ones with big toe boxes, neutral and lightweight. If you have chronic PF pain REST the foot before you dive into working the leg and hips (yes hips!) for strength and lengthening. Pain management is very important for chronic PF. Massage can happen anytime and is hugely helpful. This is good stuff thank you Chase 🤍
