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How to Fix Plantar Fasciitis (NO MORE HEEL PAIN)

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Rating: 4.0; Vote: 1

m going to show you what is really causing your heel pain so you can finally fix it forever. First, it helps to understand the role of the plantar fascia. The real job of this tough structure is to support your arch in standing. It runs from the calcaneus or heel distally towards the tendon sheaths of the toes. Essentially, it spans the entire arch and can be felt if you strum across this area with your thumb. For those that have inflammation of the fascia, you feel a distinct knife-life stabbing pain in your heel when you take a step (especially in the morning. The reason the symptoms are particularly worst in the morning is that the plantar fascia has had a chance to shorten and tighten up a bit over night with your foot remaining in a plantar flexed position mostly from the covers pulling your ankle down. Even later in the day however, the pain is obvious and it prevents those that suffer from it from walking, running or competing normally. The problem is that people often times will seek out treatment for their plantar fasciitis and be left with either no resolution to the problem or worse, they feel slightly better but the pain comes back quickly. This is because doing nothing but ultrasounding, rubbing, massaging or rolling a lacrosse ball on the arch is not getting at the real problem. You are simply attacking the symptom and not the cause. So let-s get to the cause. Most of the time, if you test your calf flexibility on the side of pain and determine that you have calf tightness then you definitely want to fix that since that is almost always the cause of same sided pain. The problem is however, doing a traditional hanging standing calf stretch off the stairs is not going to fix this pain. Instead, you need to realize that the pain is coming from the inability of the foot to maintain a rigid position at the time you lift your heel off the ground to propel your body. It is maintaining an everted heel with a loose midfoot which creates an unstable foot to try and press off of. This will result in an enormous amount of stress being shifted to the fascia to do something it is not equipped to do. So if you want to stretch your calf you have to place the foot back in the position you are struggling to maintain. This is shown in three different ways in the video. Now, if the pain you are getting is coming from a side that does not exhibit calf tightness then you would want to look to the opposite side glute medius for weakness or a lack of thoracic extension or rotation to that side. When the glute medium is weak on the opposite hip you get a dropping of the hip on that side. This forces the opposite foot (the one you are having the pain on) into pronation and creates an unstable foot once again. Either way, regardless of what the cause is you can see that it has nothing to do with the foot itself and everything to do with the joints above like the ankle, hip or spine. If you are looking for a complete workout program that helps you to build a body that is fortified against injury and helps you to build ripped athletic muscle at the same time, head to the link below and get the ATHLEAN-X Training System. If you like the fact that this channel is created by a physical therapist and can help you to tackle the pains and injuries that have been nagging you forever while still showing you how to build muscle and get ripped, then please be sure to
Date: 2022-04-22

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Comments and reviews: 10

Doug
wow awesome video thanks so much.
Mine is caused by an imbalance in my upper body, being a carpenter my right arm is bigger than my left, this has cause my left to compensate and my left glute is less developed, this has caused my knee to twist in and my ankle to follow, dropping my arch. I spent a month in Spain walking 10miles a day on concrete which is an unfamiliar surface to me and plantar fasciitis hit me like a truck. One year of suffering daily almost and I'm hoping this is going to help. I can't even get to building my glutes as I was worried about causing extra damage to my feet by squatting.
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Kadir
My wife got feet pain during and after pregnancy, we have tried rehabilitation center, massages, shockwave therapy etc for more than a year now. But still having the pain on the heel and fascia. We are located in Tokyo, we have been to many hospitals, but none of them could diagnose the reason correctly and give correct treatment. Doctors are saying it maybe caused by this or that. Just guessing, could not find where the actual pain is being caused. Pls help what and how can we do to find out the real cause or the injury occurred on her feet and cure it? Really will appreciate if you can tell us about it.
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Christine
ok thanks, i have low back and for over a year i now struggle to go from sitting to standing if i only sit back to far for a few minutes, also every night going to lie down and turn over is agony with out waiting on my side for 15-30 min, then slowly on my back, and wait another 15-30 min then to opposite side a wait again then all the way back then its ok to sleep, but getting up in the night to go loo, i am got the foot pain, i had plantar F a few year back, i also now need to have a trolley or walker to be in less pain walking, i scored 0 points for pip, i also have bad neck and shoulder, lol.
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TheresaNZ
Very interesting. I have this problem in both feet and know exactly what has caused it. I have a left knee injury and it was never properly sorted. I have been walking with a limp for around 5 years until the plantar fasciitis kicked in. The only way forward for me is to strengthen my knees so I can walk as I should and then the PF should sort itself. Thanks for this video though. Not even my physio could explain it better. Makes so much more sense now. PF is a horrendous condition. For me it is alday everyday pain and even at night when in bed it still hurts.
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Timothy
Wow I-m going to try it I just have to look at the video again and do it cause I have plantar fasciitis on my left foot. I was born with a club foot. Every morning when I get up my left foot started to hurt for a while until during the day it go away for a while until I rest it and walk again that when it hurt again so following what this guy said in the video I think this should be helpful instead of getting another surgery on my left foot. I already had my first surgery when I was a baby. Heel pain are worse pain feeling ever
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Ancient
Thank you so much for this. I have been trying my best to lose weight through proper diet and exercise for the last month. I was on a hike last week, and I had to maintain balance by -gripping- with my foot. I could feel the arch pull in like a calf muscle at night. I have been doing all the things to the fascia, but you are the first to suggest other areas could be causing the problem. I have tried both exercises mentioned and can already feel a difference. Thank you Jeff!
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James
So I just found this video. It's 3 years after you made it, but hopefully, I can get this question answered.
Left heel is killing me.
Bad life turns made me veg out the past year, and even I tried to get active again, guess it agitated the issue.
I also have a right sciatica issue (I think) cause my upper right leg has been badly hurting too.
Could these 2 things be related, therefore kind of fixed together, or do I need to isolate both and target separate?
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Mr
I went for more intense run today as I-ve been prehabbing some recurring knee pain as a part of my progressive overloading plan. My plantar fascia in my left foot has been a nagging issue for 5 years and today it was so bad that I knew I needed to check in to see what jeff has to say about this. I-m hoping that holding my foot as a rigid lever will help. For some reason I-ve always thought staying loose was going to help but I guess it is the exact opposite.
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Veronica
This video was awesome and thank you!
I-m been running and doing halfs and fulls for years and suddenly started developing the dreaded plantar fasciitis-though not too bad except of course, first thing in the a. m.
I-m suspecting calf tightness might be the issue and in watching your video realize I am stretching all wrong if that-s the cause. Gonna try the new stretches and see what happens. Fingers crossed!
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Spider
Do you recommend a shoe for people with planters faciitis? I deliever food for Imperfect foods and am in and out of a van all day 10 hours plus carrying boxes up and down stairs, on uneven ground and quickly trying to meet times. Company pays for their shoes for traction but they are not good for shoe wear or comfort for this condition. Any advice?
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