HEEL PAIN - GONE! How To Treat Plantar Fasciitis At Home

The best stretches and exercises you can do at home to eliminate plantar fascia pain. Home treatments for plantar fasciitis from a doctor of physical therapy! Safe and effective exercises designed to eliminate the heel pain on the bottom of your foot.

WHAT IS THE PLANTAR FASCIA?
The plantar fascia is a thick ligament that supports the bottom of your foot. It starts at your heel and fans out to each of your five toes. The primary function of the plantar fascia is to support your arch, absorb shock while weight-bearing, and even return energy while we are walking or running.

WHAT IS PLANTAR FASCIITIS?
Because of its location, structure, and function, our plantar fascia is under constant tension. If this tension is excessive, the resultant stress through the ligament can cause pain and inflammation in the plantar fascia. Left unchecked this pain can even lead to micro tearing and scar tissue. This makes this condition incredibly painful and very difficult to treat.

PLANTAR FASCIA PAIN
Most often pain from plantar fasciitis is felt on the bottom of the foot right up against the heel bone. Occasionally patients will complain about it in the arch of the foot or other places along the ligament. It’s very painful to the touch and very painful to walk/stand on… especially the first steps you take in the morning.

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BEST TREATMENT FOR PLANTAR FASCIITIS AT HOME
The following are the recommendations I give to all my plantar fasciitis patients in my physical therapy clinic:

REST: If you are a runner, you need to decrease your miles. If you enjoy going to fitness classes, you might miss them for a couple of weeks or decrease your intensity. If your job requires that you spend a lot of time on your feet you can get a cushion pad to stand on. You have to give the ligament a break from the stress that caused this pain in the first place.

ICE: Icing your foot can be a great way to decrease inflammation in the ligament. I typically recommend you apply ice for 20 minutes at a time and then do that multiple times throughout your day.

DEMONSTRATED IN THIS VIDEO:

DEEP MASSAGE: The ligament is very difficult to heal because there’s not a good blood supply to it and it’s susceptible to scar tissue accumulation. Deep massage to the bottom of your foot can be an effective means of fixing both these issue. It’s painful, but stick with it. As it improves so will your tolerance to massage.
I recommend a rolling pin, lacrosse ball, or frozen water bottle

STRETCHING: Performing the right stretches the right way is probably one of the most effective means of treating plantar fasciitis. You have to decrease the tension in the ligament in order to heal it effectively. The exercises demonstrated in this video are the best at achieving that objective.

GIVE IT TIME
The hardest thing about treating plantar fasciitis is being patient while it’s healing. This can be a TOUGH one to treat because it takes a lot longer to heal. This is because your foot is under constant stress and when it’s irritated it stays that way for a while.
Be consistent with these techniques and you should see a significant improvement after 10-12 weeks.

[margaretmcgill]

During my middle years, I put on 50 lbs. I got plantar fasciitis and hobbled painfully out of bed every morning. The doctor recommended getting orthotics. Instead, I lost the 50 lbs (eliminating the obvious and going low carb) over about 7 months. The plantar fasciitis just went away. To get at the core cause of the problem excess weight needs to be shed. The feet are not designed to carry 30, 40, 50 or more excess pounds. It sounds like this video has helped eliminate some of the pain. Eliminate the problem not the consequence. Get to a healthy body weight.

[alexlippard]

I am a licensed medical massage therapist in NYC. This is the video I give all my clients for PF self-care. Awesome!

[ztxrahmat]

If you read this I wish you the best and get better.

[royporter]

I just wanted to say thank you, I’ve had this pain for months and I can’t waste the money for something as small as pain, one 10 minute video from you and I’m finally able to walk without hurting. The relief you’ve given me is astounding, thank you.

[D.K]

I ended up in the ER a few weeks ago due to my right heal and arch hurting (especially when first out of the bed in the morning) and I had no clue what I did to it. The ER Dr did X-rays and everything looked good, so then he gave me a steroid and anti-inflammatory meds. It helped...but within days of stopping the medication, it was back to hurting and causing me to walk with a limp. I then went to a local clinic and the Dr there surprised me. She didn't prescribe any medicines at all. She told me to roll my foot over a frozen water bottle, get insoles for my shoes/boots, and look this up on YouTube. After watching this video and using what I learned here, my foot is feeling a lot better in just a few days. Thank you sir!

[Khaled]

You’re the best physical therapist I’ve ever seen! You saved my life twice. I had a severe sacroiliac joint pain and you helped a lot with your videos and now after watching this for 3 days my plantar fasciitis gone. Thank you from the bottom of my heart!

[cmpbllsjc]

I’m a distance runner who struggled with PF all of 2022. In Jan 2023 I started seeing a running physical therapist and started doing some prescribed exercises for it. Those helped but the past two weeks since doing these towel stretches, my PF has almost finally cleared up. I was even able to do an 80 minute run the other day with no pain and no issues the day after. This stretch has worked better than all the physical therapy I’ve been doing since Jan. Still doing my exercises though to make sure to keep the foot and calf strong on that effected side.

[princeeverlove]

So KIND & RESPECTFUL to those SUFFERING NEEDLESSLY

[dieseldust]

Yes I currently just discovered what plantar fasciitis is and how painful it is. I've been hobbling around for 2 weeks. I hope this gets me back to normal soon. it sure hurts when doing it, but no pain no gain. Thank you for the easy to understand video

[ChristineHartsfield]

I’ve dealt with this myself and really like your suggestions. I do have one recommendation based on my 30 years of teaching ballet and working with this issue. Yes, roll and massage first but please don’t ice the area until you are finished with the massage with the ball and stretches.

[omarbudeiri]

I have suffered from plantar fasciitis for many years and I have tried many different treatments like cortisone shots, stretches, anti inflammatory drugs, icing, heating bath, wave shocks, therapy etc. and nothing works except deep massage using leather ball at least twice a day especially in morning before getting out of bed and before going to bed in addition to light stretches and comfortable shoes. Awesome video and everything you mention is right to the point.

[ruthatkins]

I had been in extreme pain for 6 weeks. I’m a nurse, so it just kept getting worse after a shift. This helped so much, Especially the stretch with the stair! Thank you soooo much!

[peacechild]

Thank u so much for the video. It helped me alot. I did it while watching, also watched calf stretching and pain relieved for knees. I had pain on knees and plantar fasciitis all at once. I went to the clinic and get a referrals to orthopedics which in not sure if I wanna go. After watching the videos, I had some improvement on the affected area. I believe if I continue doing it on daily basis, I'm sure I can relieve the pain. Thank you once again.

[shr]

I couldn’t put my foot down for days, but with your video my pain is completely gone. You are amazing! Thank you so very much! Bravo ❤️

[tonysopranosduck]

These are the best exercises offered on YouTube so far. Thank you! I also really appreciate you warning “it’s going to hurt and suck but keep going” otherwise one might think they were exasperating the problem and stop doing the much needed exercises. I’m hopeful that consistent and daily exercises will send this asshole pain out of my poor foot.

[nathaneulslavens]

I’ve struggled with plantar fascia, achilles pain, and tight calf’s for a few years now.. awful pain that’s really effected my movement practices. I’m very excited to do this for 12 weeks and see how it helps.

[nancyrobinson]

I had ORIF surgery on my right ankle 6 months ago. I am a 72 year old female. Thankfully, after much rehab I am able to walk well and drive. I occasionally still have slight swelling and pain. I recently developed fasciitis in the right foot that was so severely fractured. After doing these stretches only a few times the fasciitis pain is gone. I will continue the stretches as it helps my entire ankle area. Thank you so much.

[ilotefft]

I’m 74 and developed PF from line dancing six hours weekly for several years wearing regular running shoes. I lost 20 lbs; did stretch band and stair stretches. BUT I also purchased Fuego dance shoes/sneakers for class. AND I bought OOFOS recovery slippers (amazing) to wear around my wood floored house. I’m pain free👍🏻👍🏻

[mohamedorayith]

That frozen water bottle trick and clinical reasoning is Genius 🙏🏼

[danielbecerril]

First video I watched about my foot pain. I tried your stretches and a few minutes later I have 80% less pain. I'll be doing this routine every morning and night. Thank you so much. 🙏