Fix Plantar Fasciitis - Instant Pain Relief

Timestamps ⏱
0:00 Start
0:26 What is plantar fasciitis
0:47 How to calm it down
3:34 Long term treatment
4:02 What else can you do?

Is plantar fasciitis killing you as you walk around in the morning? Does it seem to disappear and then suddenly disappear after a fun, active day?

There is a lot of misinformation that circulates surrounding plantar fasciitis and it can feel extremely overwhelming to sort through all of it! But you're in luck! In this video, we’re going to tell you all you need to know about plantar fasciitis. What it is (and what it isn’t), how to make it feel better INSTANTLY, and more importantly, how to keep it away permanently!

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Comment below your thoughts on this video!

[ralphm]

One thing I never see mentioned in all of these quick-fix Plantar Fasciitis videos, is the need for the body to be adequately hydrated. Lack of hydration can have an negative effect on the Plantar Fascia ligament. By drinking enough water and staying hydrated you can help reduce the severity of the pain.

[angelinaola]

I’m a chef at a casino and I walk on very hard brick tile all day and have been suffering every day with PF. I did your exercises and had immediate relief and I’m no longer limping. THANK YOU SO MUCH

[Cwatty]

My plantar fasciitis flared up about 2 months ago and I have been hobbling out of bed ever since. Compression sleeves, heel cups, massage balls, shoe inserts, etc. all gave temporary relief but it would flare back up again the same day. I had just ordered a night splint when I found this video. Today, the second day I tried the stretches, I got out of bed and walked without pain for the first time in months. This video is the cure, and I am so grateful!! Thank you, Doc!🙏🏾

[maxi-me]

Oh goodness gracious, that first one gave _IMMEDIATE_ relief.

Been in construction industry 30 years, 8-12 miles a day in steel toes; never a problem. Out of nowhere I'm having this issue. THANK YOU!!!!

[PetraHanner]

After only a few days of doing the on wall calf stretch, my plantar fasciitis is 90% better. Can't thank you enough 💛

[PaulPaid]

That last exercise was the money shot. Felt it directly on the bottom of my heel where the pain is. I'll start doing this exercise regularly and see how it goes. Thank You.

Update: The excercise did help but about 50% of the pain was still there and would get progressively worst if i stopped doing that stretch. I decided to try it another way. Roll up a sock and place it on the edge of a phonebook or anything sturdy enough to hold your weight without tipping over. Be sure the ball of your feet ( the area just after your toes) is firmly on the phonebook with the rolled up sock under your toes. Do the stretch in reverse where your heel is below your toes and the height of the phone book. Bingo, you should feel the muscle stretch directly on the bottom of your heel. Hold the stretch for about 20 seconds. If necessary, place your hands on a table top to help support your weight and I found leaning forward a bit helps. After I started doing it this way the pain is almost completely gone after a couple of days...😁🥳. I believe it is because I am now stretching through a full range of motion. Also do the original stretch where your heel is above your toes. I found that for the original stretch I didn't have to raise my heel much to feel the stretch most effectively, just to where my heel was about an inch above the ball of my feet. It's also important to roll horizontally on the ball of your foot as you stretch. Hope this helps. Try at your own risk or with the supervision of a fitness trainer. Good luck.

2nd Update: The pain would come back after a couple days even with continued stretching. I completely stopped the stretching and decided to try some shoe inserts that would give me arch support. I used the Walk Hero brand. Combining this with massages (VERY important) finally did the trick. After only 2 weeks it's almost completely gone with no relapse of the pain. Even getting out of bed in the morning I sometimes don't feel any pain at all. This is a world away from the crushing pain I used to feel. One funny trick I discovered for massaging is to Firmly roll the bottom of my heel against my inside ankle bone on the opposite foot in a circular motion. Be sure to maintain the initial point of contact as you do the circles. You can also try rolling it against something positioned firmly like the corner edge of a counter or coffee table. This allowed me to do a much deeper and aggressive massage than I was able to with just my hands. Cheers to finally being free of this annoying, debilitating pain.👍

Last update. It's been about 7 months since my last update and I am happy to say the pain is 95 percent gone. That may seem like a tediously long healing process but remember you're walking on the injury every day. The single most important factor IMHO was the arch support inserts. That reduced most of the pain to 50 percent permanently after about a week. At thus point I don't even do the massages or wear the inserts any more, with no relapse. Stick with it and best wishes.😊👍🏾

[kris]

This really helped a lot. People told me it would take months to heal but between constat icing and these exercises i was better in less than a month

[benbardens]

You Sir, are a Saint. My PF had gotten so bad that I was in constant discomfort, even was having trouble sleeping because of it. The advice you give in this video has been an absolute game changer, and in under a week of doing these stretching routines I am "back on my feet". I am amazed. Thank you Dr. Lau!

[garrett]

Glad that you clarified it’s not inflammation. I was just taking a continuing ed course from Graston where they said plantar faciosis is a more appropriate term

[wwld]

I got overweight and that shot my plantar fascitis, now I'm slimming down and the long term treatment exercise is giving me relief from day 1

[mickster]

Mate, you’re a life saver! The wall exercise is a game changer! I am in constant pain all day everyday, and I’ve just tried a few of your stretches and the instant relief is amazing.

[mousehead]

Thank you so much for these exercises! I never post comments but I come back on here to say thank you. I went roller skating for the first time and I got terrible pain in my heel to the point where I could barely stand or walk. After doing all of your exercises 2x/day for a week and a half (along with elevating my foot and icing it 2x/day), my heel pain went away! I went on a long walk today without any pain!! Thank you so much!!!

[lanecountybigfooters]

I just did these stretches and wow! What a difference in my pain levels, I can almost walk normally again! THANKS!

[chiowenglim]

I have Plantar Fasciitis for almost 6 months, did your 'on wall calf stretch' shown at 2.30 mins for a couple of times and is 80% better the next day ! I am so thankful and grateful !!! Thank you so much !!

[MaryM]

I am training for my first 90km Ultra Trail in Mont Blanc and I have excruciating PF. I also work with dogs and can walk up to 25km each day. I literally just did the exercises and the pain immediately stopped after one try. I will be doing these every single morning. Thank you so much..

[wetpaint]

I have been dealing with this for 2 weeks.
I received immediate relief doing these stretches.
Thanks!

[ratnaprabhapuskar]

You are a blessing. Saw your video very first time today. I was having immense pain and not able to walk. Done one repetition of what you told and it has started working like magic. Pain is reduced. I will keep doing these. Thank you Doc!!

[pwnuhnn]

I can't thank you enough, first time in two months I am walking without limping. Amazing relief

[cafedelmario]

Guys i had this pain for like a year, it was so bad felt like knives every morning and all through the day, i couldnt understand why i was getting it so i changed my sneakers to very soft ones, i purchased the new NB 1080 v12 and also the nike invincibles to see if there was a difference and both shoes were amazing to walk in, and the 99% of the pain disappeared like overnight!!! It must have been the old sneakers i had. Theres still a tiny bit of pain for a few seconds if im sitting for to long but it disappears after 2 seconds after i stand up. So happy now, if your getting these pains try changing your shoes to really soft sole shoes. I think NB 1080v12, nike invincibles and also the hokka might do the trick for you.