Top 3 Exercises for Plantar Fasciitis 

Brilliant. Simple and effective. Been battling this for a few months with no joy, within a couple of days of doing these I feel the benefit already. Thank you for putting this up!

Thank you for taking the time to create this video. I really appreciate it!

These exercises have been helping me so much! Thank you :)

Thanks so much for posting this and keeping your explanations concise and simple. Will try these religiously. Coming off 3 months' bed rest after trimalleolar ankle fractures. Fractures are painless and flexibility/walking is coming along with frequent PT, but already existing heel pain in that foot is worse than before the fracture surgery. Asked my PT for help. She told me to go online for exercises. Gotta love Italy - care is totally free, but you better be proactive or you'll never walk again! Will keep you posted - thanks again.

Thank you so much for posting this!

thank you for this video, its awesome

THE BEST VIDEO I couldve come across. I've been dealing with this awful pain for 8 months now and these exercises have made a world of difference! Thank you!

Thank you so much!

This was great! Thanks so much :)

I believe I have this. I've recently started two new things: Walking 5 miles twice a week outside. I also started a new machine at the gym that works the calf down to the ankle. I am in so much pain and will try the exercises. Thanks for the video sample.

My doctors think I have this but I’m not too sure. (They dont have a very good rep) Gonna do the exercises and see if it goes away. Been limping around for 5 months now so willing to do anything at this point. Sad part is I’m only 25

I was diagnosed by a podiatrist and given the cold water bottle and stretching my calf exercises, and I must say, they do very little. My feet started to bother me when I was working for a retail chain that required you to stand on a tile floor all day. After two and a half years of that, I'm chalking it up to permanent pain. I bought the special insoles, I do the exercises, nothing seems to work.

you rock! Thank you.

Dr. Madden, thank you for this. In your opinion how effective is augmented soft tissue mobilization for plantar fasciitis and does Madden PT utilize ASTYM?

Thank You for the Tips i have the pain in both feet on my heals and the side of my foot hurts with touch i bought new shoes and stopped the long standing and long drives. do you think i have this or something else?

Thank You, I will try these exercises for relief.

Very interesting, have had several foot injuries in past few track & field seasons. Really hoping these exercises work as running during Covid19 is the best stress reliever! Thanks!

Thank for making the video on planter fasisttus

thank you, thank you, thank you!!!

Ah, sweet relief. Thank you so much for this post. I feel better already.

Super helpful. Thank you!

Muchas gracia

THANK YOU! Thanks so much, this is just what I was looking for.

Im a 17 year old skater, so whenever I take a hard hit or hurt myself and I feel pain for almost 2 days I come and check out your videos for exercises. They work very well! Thank you!

Hello now a days my right leg heal pain is too much, doctor said me swelling that is problem is planter fascitice, please suggest me what to do

Nice vid, vill start excercis my injury righy away!

Thanksss

Really good! Thanks! I injured my foot standing on a lost marble sized bit of dog food lol. It is not healing well so I needed some gentle physio to help it a bit, Thanks :) I have trouble getting to appointments so this a brilliant public service.

Wonderful excercises! How often a day should they be done? Thank you very much & best regards from Germany, Oliver

Thanks you

hi, where i can read those advice? can't find this video here tnk

thank you for this video! I am a pharmacy technician, which translates to slave on feet up to 13 hours a day. When I get home, I can barely walk! I suspected Plantar Faciitis was the problem, as I have very flat feet. This video gives me exactly what I was looking for. I wanted a therapeutic approach other than medications and injections. Should this not work, I will see a doctor for further assistance, but this gives me the "homeopathic" method I was seeking. THANK YOU SO MUCH!!!

In Dec./Jan. of this year I had my second bout in five years, and this time it didn't resolve with steroid injections from my podiatrist. The towel exercise Chad Madden demonstrates has already taken me almost to walking without a limp, and I'm about to do the Coke-can exercise for the first time. From now on, no incline on the treadmill, but I can't wait to get back to the gym! Much appreciated...

Been having this for 3 weeks now and didn't know what to do anymore. Pain is especially sharp in the morning that I can't even walk properly. Ruined my vacation with the family last week where I couldn't play with the kids. I will try those exercise for the next week or so and post again to let you know if it worked out for me. Thanks for sharing :)

Great

Tight calves often lead to Plantar Fasciitis...for me calf stretching 6 times a day solved the problem. As a routine, before and after breakfast/lunch/dinner.

Been doing all exercises but the roller and I can feel a major pain change. And allso, the injury dont get as swollen as before. I use iceing as soon as I can feel the area is starting to swoll up. My plan is to do these exercises every day. Maybe its hard for you to tell but if I do these exercises and not do any running how long do you think it will take for a full recovery?

what is that rolling for ? how does it helps ? is it kinda massage ?

GOOD, thanks. I will try to get the book. When I ride the bike I do not feel pain. So, is it fine to ride? Will it not affect the plantar fascia, right? I suppose. Now that I am writing I am rolling my foot on the cylinder, it feels fine. (please forgive my English).

Ive sprained my ankle but that was about 10 yrs ago and my left ankle. Last year i was doing lots of running 20 miles a week. Started to get chin splints this year have not run much. Doing 1 hr a day on elipticle. I did have plantars on the right foot about 2 yrs ago. Injections and stretching. Helped. But has never been 100% since from what i can feel.

I have my pain on both heals. Does not hurt constant mostly hurts when i place my legs stretched out in front of me on the floor barefoot. Back of the heal hurts more then the bottom. Also about 2 weeks ago my right foot when turning it inwards the outside of it feels like it being cut. Does not hurt unless it turn it. ( planar aponeurosis area?) could that be torn? stretching does not seem to help.

Hi Madden PT I am 16 and suffer from bad heel pain. I cant stand in one spot for long. I got custom orthodics and it helps a bit but still hurts. Now when im barefoot i can hardly walk. Do you know what this could be and why its happening?

i was playing soccer... N the next day when I get down from ma bed I couldn't step the floor anymore... the pain was intense on ma lower foot... I watched many videos from RU-vid l, did n followed 3-4 exercise daily... it's been 3 days pain gone lil bit... but not completely.... how long will dis last????

He forgot to mention the importance of footwear. Bare feet/flip flops/high heels/bad arch support can all contribute to planters facia issues, as can the wrong size shoes. Weekend warrioring/muscle building without plenty of leg and foot stretching routines...take care of your feet. Love your feet, they help you go places in life.

So what could i do help heal my heel pain at age 17?

Hi ive had this sharp pain on the inside of my arch on my left foot it comes and goes all day Ive been rolling it on something that is in the shape of a cylinder but im wondering if this is what im suffering from since the pain is in the arch of my foot and not in the heel and on average how long till it goes away

i have a lot of pain on my left lag after the planter facilities operation My Dr.advice to meet to physiotherapy for ultra sound therapy but steel pain so please help me.

i was just told by my doctor i have this condition. its on the same foot that i had surgery on 8 yrs ago. because of a mess up by the surgion i keep have problems with the foot. i was told i have to wear a shoe all the time does putting on a shoe before i get out of bed really work?

I have my pain in the front of the foot and not the sole.(right before the toes.) Is that still considered plantar fascia?

I am 16yrs old boy I have these .. Nd I will try this and update if it works iam gonna be happy..:)

Can PF cause pain all the way up through the lower back?

Thanks so much. Over the last couple of months I overdid the running (and underdid the training) and I ended up wiht PF for the last 10 days or so. I was prescribed anti-inflammatories but no exercises (well, OK the coke can one, as an afterthought) and was starting to get despondent. I love running but I haven't even been able to walk without being in pain this last 10 days. I did these exercises last night for the first time, and I am WAY better today. Thank you so much.

My operation on November 2014 after the 6 moths not results in pain

Angel,I'm a skater also. Interestingly, the pain isn't so bad when I skate( I have a Reidell 375 boot, which is well padded) but when I take it off....WOW!!! I can't even 'eagle' right now...more lilke a 'screaming eagle'. How long did you do these exercises before you began to feel better?

In the leg in which I ruptured my Achilles the front of the ankle gets really painful and tight. If I massage my plantar fascia, the front of my ankle loosens up and stops hurting. In addition, I've noticed that my plantar fascia is tender. Anyone know what the bio-mechanics are with respect to the front of my ankle and the plantar fascia?

Madden PT I have the pain in both sides yes. I play lots of sports. But like i got to a party and my heels hurt so bad. I have to get a chair and sit down its embarrasing. I have the custom orthodics but idk what why it keeps hurting im only 16.

Can you over-do cylinder rolling? Can you do it continuously, like at your desk or whatever? thx

Hi. I am a 14 year old boy. I have been having pretty bad pain right above the heel. It hurts real bad right after a long day at school or after a run. I were minimal shoes like vibram five fingers. What is the problem here? Same thing? Please respond ASAP.

Thank you so much for taking the time to post this informative video! So many of us cannot afford trips to a therapist - these are simple exercises that don't require special equipment, and the magic is...they WORK!! Blessings to you - and thanks again.

how many times a day should I do these exercise? I am guessing once in the morning to loosen up the plantar fascia muscle?

What does too much heel buildup in their footwear mean? Especially if you wear flat shoes?

Thanks a lot for this help. I have a question, I cannot live without running (but I think I need to stop now for a while). My question is, can I ride bicycle? (I NEED to do some exercise!!!) Thanks.

That's what my Doctor said, but after years of running and hiking I can't say I have ever had a pain where this one is. To compound things the pain started a couple of days before i was going to purchase my plane ticket to go walk the Camino at the end of the month. The only thing I could find online similar to my issue was plantar fasciitis, which doesn't sound like something I want to encounter on a 500 mile walk. I'm following your stretches for the time being, but the walk is scrubbed.

My PCP believes I have plantar fasciitis just from a physical inspection but my heels feel and look fine. The pain is right in the middle of the foot aligned to the 2nd toe. I'm going to a foot specialist on Monday.

Thanks! I had x-rays today and formally had this diagnosed. Thanks for the explanation of what it is and also the demonstration of the exercises.

i hurt my heel walking on something a long time ago at work and now my foot hurts so bad..., i wish those exercises gonna help me

Can Plantar Fasciitis be confused with Metatarsalgia?

I'm 35 years old and flat footed, I wear orthopedic inserts on both feet, I do a mix of weights and cardio, which involves jumping with an without weights,squatting, sprints, etc. about 5 time's a week. I get a real sharp pain in my heel about 3 or 4 time's a year. The pain is so bad I can't even walk, and my heel is sore to the touch. When this happens I'm unable to do anything even work. I always warm up and strech out my whole body but especially my feet, calves and legs, have been doing it for years, it just doesn't seem to work anymore. Any ideas on what can help?

thank you for these exercises.. i will do them.. ive had this problem in my left foot now for almost 18 months.. i was told it usually goes away on its own.. after about 18-24 months.. its a catch 22 .. i love walking.. but i cant because the pain in my feet is bad.. and then the pain goes right up thru my left leg.. and aches for hours afterwards.. its like i cant be on my feet for very long.. im trying to lose about 30-40 lbs... so watching my diet carefully.. but i cant exercise as much as id like to.. i do ride my bike a lot.. instead of walking but now the weather is winter and getting nasty out.. so i try to walk 30 minutes a day on our treadmill.. is there anything else that will help in the way of exercising?

The Big Toe stretch. So interesting. I have wonderful movement in my right toe but not in my left. Know it is important to stretch equally on both feet. Excited to do these stretches. Excited for relief.

Great video and very informative but is this something that can eventually go away with treatment and stretches, or is it merely something you 'manage' with treatment and that you will live with to some extent for the rest of your life.

What oral medicine for plantar fasciitis

if i wear 3 inches high heels i have very mutch less pain but do this will help with the time or not my sister give me this tips she have less pain when she wear heels

interesting, I developed Plantar Fasciitis after an injury to my big toe, hallux rigidus. I did not know that the Plantar Fasciitis was related to the toe injury. Thanks for the very informative video.

I've never heard of that last exercise with the towel and I've had PF since 1994. FYI use a frozen Coke bottle while you're doing your email and Facebook at the computer for a few minutes on each foot.

o just watched a drs vid that told me to do the opposite to push ur foot towards the floor not towards u by pulling ur toes towards u u further tear that tissue that's already inflamed u wanna push ur foot down and arching ur foot their before ur releasing pressure on the fascia that Dr makes sense.... try that for a week see how it feels and he recommends to message under ur feet with ur hands very gently so the tissues not torn or inflamed more try this method

I had been to several medical doctors as well as podiatrists, and yet I was still in constant pain that made me nauseas and depressed. Finally, after sticking to plantar fasciitis treatment “remrem fetching space” (Google it) diligently, and I feel like a completely different individual. This is really a wonder program!

Today is my second day on plantar fasciitis treatment “remrem fetching space” (Google it) and the pain is 95% gone! I can in fact walk and jog without difficulty, and I am confident by the end of the week I`ll be able to go back to my soccer training. I reckon that my coach is wrong about stating that it is impossible to alleviate plantar fasciitis in days.

There are several components to plantar foot treatment. One plan I discovered which successfully combines these is the Natural Foot Wizard (google it if you're interested) definately the no.1 resource that I've heard of.Check out the interesting information .

Deodorant can is good it is almost always cold.

My pain (which just started a week ago) is more towards the heel pad on the inside (about an inch from the back of my heel). I'm wondering if I may have something different, it doesn't hurt really bad, more of an annoyance, but I do feel it most when I get up in the morning.

should your foot hurt even worse after theses exercises?

I have spent months researching into plantar foot treatments and found an awesome resource at Plantar premium plan (google it if you're interested)

No more chicken for me Thanks sir lol

Good exercises, but DON'T use a soda can, they rupture really easily. Mine lasted for about 30 seconds :(

I've been researching into plantar foot and found an awesome website at Natural Foot Wizard (google it if you're interested)

I have been adhering to this particular plantar fasciitis treatment , Sαnzoka Mula (Go ogle it) for two days and I’m happy that it has treated the discomfort. It has enabled me to stroll and jog effortlessly again. Contemplating my improvement, I think I can go back to playing soccer by the weekend. I can now confirm to my coach that plantar fasciitis can be alleviated within days.

I have spent months studying plantar foot treatments and discovered a great resource at Natural Foot Wizard (google it if you're interested)

If there's one thing I've learned, it's this: be very careful and ever aware of overuse injuries. Because trust me: once you get plantar fasciitis, you cannot get rid of it. You can manage it, massage it and have some minor relief-- in some cases, from advice much like the type explained here. But you'll never get rid of it. So prevention-- above all--- is key. Hopefully, more people will be aware of this condition.

O

I've been researching into plantar foot treatments and discovered a great website at Natural Foot Wizard (google it if you are interested)

Just does not work. I wish it did. But it simply doesn't.

Poor explanation. Audio not good. This is you tube demo being watched by entire world. Hence your english accent be universal.

I've been studying plantar foot treatments and found a fantastic resource at Plantar premium plan (google it if you are interested)

Today is my 2nd day on plantar fasciitis treatment “remrem fetching space” (Google it) and the pain is 95% gone! I can actually walk and jog without difficulty, and I`m positive by the end of the week I`ll be able to go back to my soccer training. I guess my trainer is wrong about stating that it`s impossible to ease plantar fasciitis in days.