2 Simple Stretches / Exercises to Fix Plantar Fasciitis – Dr.Berg

Could the way many doctors learn how to help with plantar fasciitis be wrong? Check out these unique plantar fasciitis exercises. 

For more details on this topic, check out the full article on the website:

Timestamps
0:22 Rating the pain
0:34 What causes plantar fasciitis 
0:53 The worst thing for plantar fasciitis
1:04 Plantar fasciitis exercises
2:37 What if it doesn't help?

In this short video, I’m going to share with you 2 simple plantar fasciitis exercises that might really help you. 

With these plantar fasciitis stretches, we’re going to be using the principle of opposites. Anytime a muscle is tight or inflamed, work on the opposite, not the involved area. With plantar fasciitis, you will be stretching a muscle called the anterior tibialis, which is opposite to the bottom of your foot.

These plantar fasciitis exercises are super simple, and they can help give you a lot of relief. These plantar fasciitis stretches can also help with flat feet. What you DON’T want to do is stretch your calf or massage the bottom of the foot. 

What is plantar fasciitis?
 Plantar fasciitis is pain in the bottom of the foot. Plantar fasciitis can be caused by a sheath of tissues that get inflamed in the bottom part of the feet. 

• First, you need to rate your pain, 10 being very severe, and 0 being no pain.
• Repeat these unique plantar fasciitis stretches to get relief. 
• Rate your pain again to see how it has improved. 
• Try this once a day for one week.

If these plantar fasciitis stretches don’t help, you might have another issue going on. Doing these exercises, along with changing your diet by cutting out sugar and eating more vegetables, might do the trick.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketosis

Thanks for watching! Consider giving these plantar fasciitis exercises a try.

[ladcraig]

I have tried everything! I am sitting in my couch crying because I did these stretches and feel no heel pain now! I can’t remember the last time I could walk without hobbling. Thank you!

[aileenshoaff]

I had plantar fasciitis for 10 years and could only wear heavily padded athletic shoes for all that time. I came across your video several years ago after viewing 100s of other PF videos and gave it a try. It seemed unlikely sitting on my feet 3 times a day would help, but within 2 weeks the heel pain was almost gone. In less than a month the pain was entirely gone, and it has never come back! To this day I'm amazed and thrilled to be able to walk, run, and wear any style shoes I want. Thank you so much.

[rossbrymer]

I have had plantar fascitis for about 3 months. My pain level was about an 8. When I watched this video I was a little skeptical because its goes against everything I have watched. With nothing to loose I did the exercises. My pain has dropped to a one. I will continue these exercises. Thx a lot.

[fvckyourcharade]

Reading these comments is gonna make me cry. So wonderful to see so many people improving.

[lucyfeliciano]

Thank you so much, Dr.Berg! I have suffered for a very long time and am stunned that this simple stretch ended my suffering instantly. I tried this last night for the first time and went from an 8 to a 2. Today I experienced burning pain a few times. Tonight I am 100% pain free. You have the gift of healing and I am grateful you have chosen to share your gift with the world. Thanks again!

[marybethhopkins]

I'd been trying everything for a month - icing, soaking, stretching, Advil, splints, etc.  This helped me immediately.  I did this stretch while still in bed the morning after I found the video and didn't have pain.  My pain went from 8 to 2 and I've just started.  Thank you so much! I've had plantar fasciitis for 13 years and this is a revelation!

[malisar]

This is absolutely amazing. I‘ve been stretching the opposite of what this video for the last 3 years and I’ve been in so much pain. I was literally hobbling from my dining room table to my couch just now, found this video, and did the stretches. I went from limping to instantly standing after 15 stretch reps. After running today, the pain was so excruciating from a 9 and now it’s down to a 2 with this stretch. Thank you so much😭😭😭😭😭😭😭😭

[marilynbuchanan]

After watching numerous videos, doing calf stretches several times a day, physical therapy, self massage, and wearing special shoes; I found this video and tried the stretches a couple of times a day. I was much better after a week and I had suffered for 8 months! I was able to go on vacation and wear sandals, instead of special shoes, and felt fine. I need to continue the stretches as I noticed when not doing them for a little over a week the heel pain started to come back. I am so grateful to Dr. Berg and am telling others. Sometimes I just sit in my chair with my feet back under the chair with top of my foot curled under and stretch the top of my foot that way.

[TakayasMom]

When I found this video a few years ago, I'd been in so much pain for months that I could barely walk in the morning. I didn't think this would work because it was opposite of what the other videos say, and I tried this just to prove this video wrong. Well, it wasn't. This worked SO FAST. I've been doing these stretches ever since and the pain has never returned. Thank you!

[lauragraham]

A friend of mine told me about you, so this is my first time trying this. This morning I was at a 4 or 5 pain level, and now I have no pain. Thank you!

[samathatalari]

After watching your video and few days of exercises, I started believing the miracles do happen. I have been suffering from this pain for about an year, multiple doctor visits, MRI scan. Now with your 3 min video and simple exercise, I can almost feel ZERO pain. Thank you Dr Berg

[deannabarth]

I am going to share this to a running page I belong too, i can't tell you how many of us runners suffer from PF. These stretches were completely opposite of everything i have been doing for over a year. I just walked around my house barefoot and paid free! I can still sense the actual pain site, but I have a great feeling if I keep up with these that will be gone completely! Thank you, and I can't wait to get back out on my trails!

[aliceslikes]

I cannot believe the relief I am feeling after one set of these exercises! Have been in pain for a year and now? Nothing. Thank you!!!

[helenvanhoose]

Wow!!! Dr Berg, your procedure worked. I have had painful plantar fasciitis for months - I could not walk, had three shots in my foot, took a lot of Motrin, was doing a lot of calf stretches, I warmed, exercised, and iced my foot, tried a night splint... none worked. Then I started getting it in my other foot. I bought a cane and thought I would have to have a wheelchair. After the first rubbing suggested by Dr. Berg, I felt better; after about a week of rubbing my toes downward instead of upward, I could walk without pain. THANK YOU, DR. BERG, God Bless you!!!

[bxhsjsjak]

This video might be 5years old but it's still relevant and helped me today. Did the exercise and after I got past a bit of initial cramping. I feel so much better. My pain went from a 7 to a 3. Thank you so much! Simple and effective but makes the world of difference to me. So grateful

[pathaarmann]

This is amazing, for 6 months I have suffered with plantar fasciitis . I tried all of the normal exercise recommendations, using a tens unit, ice, heat, wearing a boot at night, wearing supports and orthotics, and it just kept getting worse. I was to the point I could not walk without extreme pain. I ran across this video 2 days ago. I have done this 4 times a day for the 2 days, and my pain is just about all gone. Unbelievable. I will now incorporate this into my daily routine. Thank you so much for sharing this. You are a life saver.

[billhuttonsurie]

THANK YOU!!!! I have been in pain for six months. I have spent a fortune on treatments and everyone has said the opposite of this - as you said they would, and it's only been getting worst. I've tried your method for a week now and the pain has GONE! I can't thank you enough. I just wish there was a way of spreading this around to all the unfortunate people who are living in pain.

[audiophile]

Dear Dr. Berg, I have been suffering immensely for at least a year now. I have even suffered from depression because it has been so bad. I thought my pain was never going to end. I have tried multiple youtube recommendations with no success. My daughter found and sent this video to me. I was completely skeptical. My first try I rated my pain at 8 or 9. After 5 minutes I went to a 3!! I was still skeptical! This was the first relief I have felt with the exception of icing. I now do this exercise at least every morning and evening. I am a contractor and I am on hard surfaces everyday. Some days if I feel a flare up coming, I find a place to get on my knees and do this simple stretch and get quick relief. I just can't thank you enough. It has been 2 weeks and I have never been over a 3 or 4. Today I have been at a 1 all day! it's a miracle! You have changed my life these past 2 weeks! I have no health insurance and a podiatrist was going to charge $500. for my initial visit. I will send you money if you provide an address! Thanks, thanks, thanks!

[jocelynmonasterio]

Hi Dr. Berg! My husband is your number fan and he was the one who introduced me to your videos. I have been suffering with plantar for yearssss! I did what you said, to grade my pain in the bottom of both my feet before and after doing this exercise. It is amazing what a few of this exercise can do for my feet. It was the first time in so many years that I can walk without pain. I everything I can find online, EVERYTHING! Thank you. I am very grateful.

[karenhoward]

Unbelievable! Pain went from 10 to 0 second day of doing this. Years of pain!!!! THANK