I will try these. I was watching a lot of videos, I learned the right side of my body is tight, maybe my knees so my left side is overworked when I walk. So I am starting to do stretches every morning.
Our bodies are extremely smart and tend to compensate naturally so keep being consistent but sounds like uve got a good routine right now. If it doesn’t resolve or start getting better in 6-8 weeks , definitely seek professional help :)
Hey Jenn, many many thanks for this! Only people who suffer from plantat fascitis know what a nightmare it is...would you also like to do perhaps a video on chronic achilles tendonitis? It's so hard living with this..thank you🙏🙏
Yes that is now on my list from these comments!! (so thank you for commenting!) and likely so, because people with plantar fasciitis very commonly also has symptoms in their achilles. I anticipate that video will be out next month, so stay tuned ! :) And thank you again for your support !! Means a lot to me
Thank you so much for such a great video and for taking the time to answer questions in the comments. I always learn alot from the questions. Maybe these exercises will help me with PF. I have had it for four months and it gets better then comes back.
Thank you so much for your kind words! I really appreciate your support! Yes I am wishing you a very speedy recovery :)) Plantar fasciitis can be such a tricky injury because we are constantly needing to use it to stand and walk. But keep at the rehab exercises and if all else fails, may be wise to see a local healthcare practitioner to better guide you since every person's case is going to be slightly different!! All the best with your recovery!!
A doctor on another channel indicates one of the worst things to do is to stretch the plantar, by pulling the toes back and doing very exercise that you are demonstrating. What are your thoughts on this? There seems to be two schools of thought One is to pull the toes towards you to stretch it, and the other is to pull the toes down to stretch it, it seems like your method would irritate an already bad situation, am I wrong? Wouldn't stretching it tear it and irritated more?
All really, really, good, I will try your methods. Stretching is really important. I was desperate one day so as I was sitting I started shaking my legs, from my hips to my toes, I shook them as hard as I could for 20 seconds and the pain went away. That turned out to be a quick fix for me. Sometimes when I'm standing I'll just shake that leg real hard, It's pretty weird, I know, but I was desperate. You have a very good video, thank you. My husband cut a 14" piece of closet wooden rod and I roll my foot/heel over it back and forth. It actually doesn't hurt.
Thank you for your kind words!!! Yes what you did there is definitely an awesome quick fix . Distracts your brain and gets more blood flow to the area ! appreciate you watching my video!! 🥰
I do not workout at all, when doing the ankle mobility, are you supposed to feel the quads? I feel like I’m working out my quads when leaning forward towards the wall during the LCR. Maybe because I’m weak.
Oh no you shouldn't be feeling the quad! Maybe you are putting too much pressure onto the front foot when you are driving forward and downwards. Try to shift more of your weight to your back knee to offload the front quad and see if that makes a difference! I do think getting stronger will help!! Hope that advice helps :)) Thanks for watching!!
Feel free to do them barefoot if your pain isn’t too much and you CAN go barefoot! You will get even more benefits doing so! Hope that helps and wishing you a speedy recovery :)))
Thank you so much for supporting my small channel! Means the world to me :) Yes for sure, I can definitely post about that sometime next month, so stay tuned!! :)
Mmmm ya youre likely using the wrong muscles if you feel it on the top of your foot. Should definitely be feeling it on the arch of your foot on the bottom
If the exercises aren't aggravating symptoms, try to do them 2 times a day daily ! :) hope that helps! Feel free to adjust frequency and volume based on tolerance :)
I hope you find relief soon! I personally won't have anything to do with steroids but I do respect anyone who makes the decision to use steroids. If you decide to try steroids, I suggest that you read everything you can about it before you try it. For the past 4 months, I have been dealing with plantar fasciitis, a heel spur, and tendinopathy in my Achilles tendon with mild arthritis in the mix of problems I'm having with my foot and I also have no arches left in my feet which is contributing to my PF and makes me pronate too much when I walk, I need the help of an orthotic but my foot is to inflamed to use a full one at this time. My doctor and my physical therapist have agreed that my foot is too inflamed to have a full orthotic but I can use a Gel Heel Cup. The Gel Heel Cup has been an amazing help for me, it takes some of the pressure off of my heel and helps me to be able to walk for longer periods of time. I bought mine at a pharmacy (Walgreens) for under $10.00. I even use them in the house when my pain escalates. It was stressed to me by both doctors to use a Gel Heel Cup in each one of my sneakers and not just in the sneaker with the foot that has PF. If I were to only use a Gel Heel Cup for my PF foot then it would cause an imbalance. It is important to use both Gel Heel Cups. This is what is helping me: *PHYSICAL THERAPY* (1) I have physical therapy 3 times a week. (2) During physical therapy I receive massage, ultrasound, electric muscle stimulation, laser, and PEMF Therapy is a pulsed electromagnetic field that is placed behind both of my calves and on my foot that has PF. I THINK PEMF AND THE OTHER THINGS I AM DOING ARE HELPING TO LOOSEN MY TIGHT CALVES AND HELPING MY PF. (3) In physical therapy I stretch and strengthen my feet and legs with exercises that change according to how I am progressing. (4) At the end of my therapy sessions my foot and ankle are iced and I receive a laser treatment before I leave. (5) I stretch and strengthen both my feet and legs every day at home. I ice my foot at home once in the day and before I go to sleep. (6) I started to feel better which led me to do too much exercise at home and caused a slight setback. I then had to back off doing too much and I did recover from my setback. ALSO: I don't get out of bed in the morning or during the night unless I rub the bottom of my foot and in the morning I use a tennis ball and roll my foot with PF on it. **CHIROPRACTIC CARE** (7) I get adjusted by an Applied Kinesiology (AK) Chiropractor twice a month. I prefer a Chiropractor that is trained in Applied Kinesiology but a Chiropractor who doesn't incorporate AK in their practice can also be helpful. ***DIET/SUPPLEMENTS*** (8) I am losing weight and have changed my diet to eliminate foods that affect PF and my health. I am taking supplements that are helping my overall health and also my PF. My diet was one of the contributing factors to getting PF and not getting rid of it. I think I would not be getting better if I didn't change my diet and also lose weight. ****RU-vid CHANNELS **** (9) A few YT Channels that have helpful information: * WILL PROWSE- Plantar Fasciitis Survival Guide (I HAVE WATCHED ALL OF HIS YT VIDEOS, HE IS FANTASTIC AND HAS WRITTEN A BOOK AND IF YOU READ THE COMMENTS BELOW THE VIDEO, OTHER PEOPLE HAVE THE SAME OPINION) ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Up2u4_xvVrA.html * DR. ERIC BERG ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-mPMvVMayCFo.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-gXdlPuKfyXs.html *The 10 Laws of Plantar Fasciitis Recovery ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xum8oHcPrpQ.html *KEN D. BERRY, MD ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Dg0jDKv419I.html *DOCTOR JANINE ru-vid.com4hYnyJlEldw PEMF THERAPY: is a non-invasive physical therapy that uses electromagnetic fields to treat a variety of conditions such as: * PLANTAR FASCIITAS and nerve injuries. * Musculoskeletal disorders: PEMF can treat delayed union or nonunion fractures, osteoarthritis, osteoporosis, osteonecrosis, and tendon disorders. The therapy is thought to work by mimicking the electrical activity in bones during movement and influencing cellular behavior through electrical changes. * Pain management: PEMF can treat post-operative pain and edema, * Wound healing: PEMF can promote healing in tissues.
I understand how frustrating that can be! Steroid injection is something that can be done after consulting with a physician. Every case is different , but it is definitely a possibility if conservative treatments aren't working and you've given it your best shot! There is also shockwave therapy that I do clinically that has evidence to support its efficacy and I find good results with it clinically from personal experience . Something to look into if you haven't yet! Hope that helps and wishing you a speedy recovery!
أعاني من هذه المشكله منذ 3 سنوات راجعت الطبيب واستخدمت الأدويه لكن لافائده.. لا استطيع الوقوف أو ممارسة الرياضه، انجز معظم اعمالي وانا جالسه،، سأجرب هذه التمارين ربما تفيد... شكرا لك.
Google translate was amazing haha Yes thanks for watching!! If it's been ongoing for 3 years, might be best to go to a licensed healthcare practitioner like a physiotherapist for an assessment. Clinically, shockwave therapy is quite effective for healing it but you would need to find a provider who can do that for you!
@@jennchewmptThanks for the modification advice. I find this to be helpful. Another general question. How much time to leave between sets. And are these best done once a day or more?
@@SueGoley Glad you found that helpful :) Leave about 45 seconds between each set. Feel free to do them 1-2 times a day as long as they aren't aggravating your symptoms Great questions!😁
Thanks again for your answers. I have been suffering with PF for 7 months on my left foot. Podiatrist gave me a few exercises, which really didn't help much. A therapist I am seeing for another reason (pelvic floor dysfunction with tight left levator Ani muscle) noticed my left hip was very tight and weak. She gave me a few more foot exercises. The deep heel pain is mostly gone but after standing and walking my left foot has intense pain on the lateral side of the heel. Last night I did your exercises and the pain and stiffness were greatly diminished. I am going to keep doing these and hopefully get more relief soon. And even after a few times doing the leg balance with weight shift, my ankles already are showing more strength.
There are easier exercises to do if your plantar fasciitis injury stage is more acute and more painful , I can certainly put it on my list to film that video if you’re interested! Let me know if you want that videos from me !😉
I currently dont have heel pain..but I feel I am very much prone to because.. I have to stand for 6-7 hours and also walk for 3-4 Hours for my job..and that is mandatory.. So pls tell doc..what should I do?? to avoid heel pain. Because I've started feeling something there. Im thinking to buy a heel support?
My first recommendation would be getting it assessed by a licensed healthcare practitioner like a physiotherapist but in the mean time, just some generic advice for informational purposes (and not medical advice), you can try and find more supportive and stiffer soled footwear, ice the heel after work, and roll the bottom of your foot with a lacrosse ball or tennis ball! I'd recommend you get your personalized diagnosis from a healthcare professional like a physiotherapist though! hope that helps!! :)
