How To Fix Plantar Fasciitis (FOREVER!)

If you want to know how to fix plantar fasciitis forever, then you definitely don’t want to miss this video. Here I’m going to show you an easy approach to fix heel pain that you feel in the morning or any other time of the day for that matter, regardless of how long you’ve had it, by doing something you likely aren’t even doing right now to treat it.

To do this however, it is important that you know what is actually causing your plantar fasciitis pain because I have news for you - it isn’t your plantar fascia.

No, the real cause of the excruciating heel pain that you’re feeling is coming from somewhere else and the pain on the sole of your foot is just a symptom. In fact, the cause isn’t even really in your foot but somewhere further up the kinetic chain.

By far, when it comes to people with plantar fasciitis symptoms, they are originating from one of two places. These are the calf muscles or hip muscles. More specifically, tight calves or weak hip abductors are going to feed the dysfunction into the ankle that ultimately winds up rearing its ugly head in the form of heel pain or an inflammed plantar fascia.

The problem is, many people resort to rubbing a tennnis ball or lacrosse ball onto the sole of their feet as a way to alleviate the symptoms. The issue with this approach is that the simple rubbing of the ball is just further inflamming a tissue that is already inflamed leading to a longer time period before you experience relief.

So what do you do instead?

Stand up and learn how to stretch your calves the right way to fix plantar fasciitis pain once and for all.

Now some people hear the recommendation to stretch their calves and they head to a set of stairs and hang their ankles off the step. While this may create a stretch in the gastrocs it does not do so with the foot in the biomechanically correct position to have a lasting effect on your heel pain.

Instead, stand up against a wall and place your hands in contact with it, with one foot dropped back behind you. Keep your heel planted into the ground but make sure that you’re doing so with the weight being shifted to the outer edge of your heel. You can make this easier by actually trying to turn your heel in just a little bit.

From here, lean forward into the wall and keep that back knee straight to establish a good stretch on your calf muscle (on the side that you are experiencing plantar fasciitis right now). From here, step forward and across your body to intensify the stretch and simulate the forces that your back leg will be subjected to when stepping.

Since we are three dimensional beings, you will want to keep this going by doing a round of stretches stepping directly across your body and then again, one final time, by stepping across and rotating the hips. These plantar fasciitis stretches and exercises can be done either dynamically by performing them as reps that you hold for 5 seconds each or you can perform them as one static stretch that you hold for 45 seconds or so.

Perform these 2-3 times per day on the affected side (or both if needed) for a few weeks until your plantar fasciitis inflammation is reduced and your pain is gone.

If you still have pain or if you know that you don’t have tight calf muscles then you definitely want to look next to your hips. Weakness in the glute medius is the second most common cause of plantar fascia inflammation and pain. Here you want to target the hip on the opposite side of your painful heel. Perform 10-12 reps of the hip drop exercise that is shown in this video to start strengthening your weak hips and in about 4-5 weeks of doing this daily, you will see a noticeable decrease in your foot pain.

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[athleanx]

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[Hehanni]

Jeff, I've battled Plantar Fasciitis for 3+ years. I followed your protocol for the last 12 days and ran yesterday the most I've done in years. 0 pain today. You're the best.

[ianlillie]

i dealt with this problem for years. one day, i was desperately seeking answers on youtube and found an old athleanx video saying to stretch your calves religiously if you have plantar fasciitis. started doing that every day and haven't had an issue in 4 years.

[LittleBpaulmuller-Owners]

Calf Stretch: 4:05, 5:05, 5:25
Hip abductors strengthen: 7:15

[meh]

Absolute truth, my PT gave me these exercises... in addition to hip and back strengthening... after a few months I healed plantar fasciitis and regrew my achilles... started running again ... started surfing again and lost 80lbs! Saving this video as a health reminder ...!

[Pete_Partak]

I watched you religiously 7 years ago. You got me through a tough breakup as a young man as I turned my attention to the gym as one does. Using your videos, I went from a thin and weak 120lb to a very strong and healthy 145lb! I lost motivation surprisingly after joining the military due to multiple reasons, but within the last month I've reignited my motivation. Lost 15lb already, and I'm making remarkable strength progress despite the short period of time. Not sure if you read these comments but just know, you've been a very positive influence in this dude's life. Continue the great work! Knew the go-to guy in catching myself up with tricks of the trade when it comes to hypertrophy. I'll be back to if not greater than I ever was within 6 months!

[Josh-pc]

Confirmed my phone listens to my conversation.

[sph_]

I saw your old video and it got rid of my plantar fasciitis after dealing with it for months. Lifesaver.

[dilalom]

This injury is so common and really none of us know how to fix it. This video helps so much as someone whom suffers from plantar fasciitis like everyone who’s watched. Big thanks!!

[JonRitter-ws]

As a physical therapist, I 💯 agree with everything here! I treat clients virtually and work almost exclusively with people who have foot pain. These two exercises, or similar ones, are almost always in my exercise programs. I would add that depending on foot type, strengthing the intrinsic muscles of the foot and getting the foot in proper alignment are also super important components to solving plantar fasciitis. Awesome video!

[TheRennanzao]

I needed that so much, be dealing with the pain for about 9 months now, had to stop running, which was something I loved. I'll do this everyday and hope to be comfortable again someday for come back to running.

[Ozarpup]

Honestly, this video is God sent. I felt instant minimized relief in the mere minutes of trying these stretches. I will keep doing these! Thank you!

[desertslow]

This is the only advice that has helped my plantar fasciitis. Thank you.

[deegoodwin]

Will share this video with my bro so he can not pay attention and continue to walk around in pain. Thanks Jeff!

[tdavis]

Finally, a video about cause rather than symptom

[rodmarin]

After suffering for over a year. I have stumbled onto your channel. Doing your suggested stretches has taken all the pain away. I was apprehensive but I'm walking pain free. Ty feel a million percent better.

[marcusher]

This was the answer to 1 year of burning pain in the outside of my foot from a gym injury. Took 2 days of the leaning across the body wall calf stretches and 99% better! Amazing!

[omarelaraby]

This man is the GOAT when it comes to telling how to do exercises. When i try something and it's not getting the job done i always go back to this channel

[TimRinggoldMTBC]

I struggle to add anything that hasn’t already been said about how phenomenally detailed you are in your approach to health and wellness, but it’s my turn lol. You are one of the most reliable sources on the Internet for me. I am regularly in awe of how much time and energy you put into each video and this year volumeof free content that you create. I’ve worked with a lot of top trainers and no one has spoken about how to treat plantar fasciitis in this way. Keep up the great work you help so many people with what you do.

[globalste]

This is the first video I’ve seen that actually shows how to get the stretching needed