Are you looking for more information on treating plantar fasciitis? In our complete Plantar Fasciitis Series, Bob and Brad demonstrate tests and treatments for plantar fasciitis. This includes exercises, stretches, and other techniques that can be done at home to decrease foot pain. Find the full playlist here kzfaq.info/sun/PL8l32k1r15l5-EIbYLx-HiiypueuVsiMH

1. Pull toes 5x20 seconds 2. Massage with thumbs splaying outward (just get in there and rub) 3. Using belt, loop around foot, and extend to stretch calve and foot 4. Do the alphabet with your foot (just move your foot around) 5. Put on some good arch support shoes or slipper and get after it 🤘

I've been doing these exercises twice a day for three weeks and they've worked miracles! Two years of plantar fasciitis from being up on ladders all day and I can now walk normally again and even have days with little to no pain.

You know your plantar fasciitis is bad when you get their theme song stuck in your head and you find yourself singing it at the dinner table.

Thank you. I can’t believe I have been suffering for years without seeing this video. I always thought it was my weight. This worked great

My 86 year old mother couldn´t walk anymore. We decided it could be plantar fasciitis. We found your video. After doing your excercises only 1 time, she´s fit again! THANKS!!!!

I have healed my hand completely in just 2 days watching the exercise, my left shoulder had dislocated in a motorcycle accident n I couldn't stretch my hand, after doing the exercise sitting on the chair, I heard a click n it was OK, thanks to their show, praise the Lord

I suffered from plantar fasciitis for years. Foot massage, stretches, and otthotocs helped a lot as short-term solutions but it wasn't until I bought a massage stick and started massaging my calves that I fully recovered. I am now 100% pain free although I still self-massage my calves for a few minutes 2-3 times a week.

Hard being patient while this heals. I love running and ready to get back to it! Hope it doesn't take quite so long to heal! Thank you for sharing these!

I just watched a video where the guy (Eric Berg) said to stretch your foot DOWN, first. 3 times for just a few seconds each time. And if you believe everyone in the comments section, it's game changing for plantar pain. People who were suffering for months said stretching downward gave them the first relief from pain they've had in a long time. The doctor's idea was that it has to do with tricking the brain. When you are doing dumb bell curls for example, the body makes sure that the triceps relaxes, so the curl can happen. When doing tricep extensions, the body tells the bicep to relax. By pushing down on your foot, the body tells the bottom of the foot to relax, and so the fascia gets to 'relax' as well. Try it out. I did it and it works well. It's not a fix but it helps avoid that stab of pain when you get up. The thing that helped me was icing the bottom of my foot every night, and wearing supportive shoes around the house. My plantar pain is almost gone now.

I found this video yesterday and began immediately. This morning before i got out of bed i immediately did the stretches. Massively improved. Normally i am bracing because i know i'm going to have that sensation of standing on hot knives. Wonderful! Thank you!

One stretch that you didn't mention that's helped me a lot is sit up , cross your leg over your knee then pull/stretch your toes down stretching the top of the foot, the ankle and shins. I had 6-7 level pain for 6 months or more. This provides almost immediate and significant pain relief down to a pain level of 1 overnight.

I'm doing these right now! I've been in so much pain for months. 😢 Thank you!

Thank you for making this video. Found it 5 days after plantar fasciitis started and was getting worse day by day. Doing the 5 exercises before getting up for the day was a game changer and made all difference for healing. Many thanks. A week later I am well on the way to feeling better.

Just spent 2 days in a lot of pain. Did your exercises from this video this morning before getting out of bed and during the day, and now, sitting here in the evening, I'm experiencing a very significant reduction in pain. It's now at manageable levels. Thanks a lot guys, this genuinely helped me! Subscribed.

A one and half week back i had searched something for pain in feet due to running and had watched your video(not this one,cant find it again now). I am here back just to say Thank you.Thank You you two , bcuz i had never felt so strong at feet after i had ran some kilometres. This feeling is new to me or long forgotten.Thanks😊

I do the stretches in the middle of the night before I get out of bed to go pee. Things are improving immensely. Foot goes into a slipper with good arch support and cushioning before I head to bathroom. These stretches do work. When sitting, I roll my foot on a tennis ball or spikey ball and also do stretches to keep things from getting too stiff.

Great video. I would recommend releasing the Fascia on the entire leg below the knee. The Fascia on the calf and shin bone is too tight. This causes restrictions on the movement of the foot. I would hold the lower leg near the ankle and pull up. Hold each position for 3 to 5 min until the fascia releases and then move up to another few inches and hold again until the lower leg is cleared out. The Plantar Fascia will start getting better and the foot was never touched. For fastest results Include the foot exercises and foot massage and also release the fascia on the lower leg and notice a huge improvement. Peace guys.

Man, I love you guys, you always have something great for me. Seriously. Im a vet, I workout frequently and I work in construction. My body is always in need of some kind of pt and getting an appointment with a physical therapist through the va is always 2-3 months out. You guys keep me moving 🙏 thank you so much

It worked! The stretch of the toes and specifically the massage. I used a massage gun with a flat tip and it relieved the pain in a few minutes. You guys are great!

I did the exercises due to plantar fasciitis. It worked wonderfully! No more pain!

Omg! I am so lucky that I ran across this video! For almost a month I’ve been having this kind of pain that was described and I could not figure out why! These techniques helped me so much, today’s the first day that I could get out of bed without experiencing intense pain on my left heel. Thank you so much for all the videos you put up!!

Your hearts of compassion is the greatest gift ever! I’ve been having this pain for all summer (started mid-hiking-trip) and have been looking for instant relief. But I was going about it all wrong. I now have the right tools and will work on this and help myself begin the real healing process. I have much appreciation for the way the both of you take the extra time to explain and give suggestions beyond what others do!

I had a bout of PF a few years ago. Hasn't raised its head since until this summer. It's been like walking on hot knives. I just came to this video. Did 5 minutes of the exercises, stood up and walked barefoot on my tiled floor 95pc improved. Amazing. Normally i hobble like an old lady. Thank you so much.

Thank you, I had no idea I was re injuring myself !!

Mine got out of whack when I hurt my knee doing deep squats. 6 mos later, it's really bad. I can't afford the doc so I watch Bob and Brad. Thanks guys. You're both priceless.

Thanks a lot Bob and Brad! I’ve been dealing with plantar fasciitis for a year and a half now. Finally after an MRI it’s determined I have a torn one. Been through the custom inserts, three boots/night splints,the whole 9 yards. Cortizone shots etc. These stretches will certainly help to promote healing. I haven’t been doing this faithfully before getting out of bed but I certainly will now. I really appreciate it. Tom

I've had really bad heel pain for about 10 months now, I will try these exercises before I get out of bed, I'll update you on how I'm doing in 2 weeks.

Wow, thank you I did the stretches while watching the vid. And I stood up to walk and to my surprise…there was NO pain!!!!!!!thank you again

I am 87 and had to stop my usual long walks due to feet and other problems. I have only been following Bob and Brad for a little while, but my Planter Fasciitis seems to be improving. Will keep watching them. Thank you B & B.

I’ve had this problem for 22 years. It is generally like walking on tooth ache. The pain is in my foot permanently. The centre of the pain appears to be in the centre of where the arch used to be. I have since developed fallen arches. All of these eventually prevented me from my morning running regime, which of course has compounded a wider range of problems. I am now nearly 68, and am keen to fight this problem in whatever way I can. Thank you for your help and advice.

This works! I have been suffering for 6 months with PF of the left foot. Did one session last night and the pain was almost gone. Woke up today and it is completely gone! I think it was the massage that did the most for me. Great advice!

Thank you both of you.These exercises helped a lot in relieving my heel pain.Can feel the difference from day 3 itself,gonna continue these exercises everyday👍

This reduced my pain in like the first two days of doing these exercises. Thank you!

I'm so glad that I found this video. I've only been doing the exercises for 4 days and I can already feel the difference. I have Plantar Fasciitis in both feet. It started with the right foot many years ago, it eased off a bit but didn't go completely then it started in left foot a few months back but seems to be more painful that the right one ever was. I'm now doing these exercises on both feet and it's making a world of difference. I've watched more of your videos lately and I have ordered some K-tape. Thanks again Bob and Brad.

Wow that works. My knee pain also went away with the knee series u guys did. U r the best.

Thank you Bob and Brad for helping me heal my plantar faciatis!!! No surgery and I still do these stretches religiously! It is great blood circulation to feet and body!😅

Thank you so much! I've had unbearable pain, now that I've watched this. There wasn't any pain anymore.

Thank you so much. The stretches are tremendous. Many of my patients have experienced great results with stabilizing the opposite sides glute medius. Thanks again!- Erik PT

I have been put on rest for two weeks without any activities on my feet. I use a tiny massager on my feet and quickly wear my arch socks before stepping down. I didn't even know I had flexible flat feet(a mild variant of flat feet apparently) until the visit to the podiatrist. :( I am on the obese side and also play tennis and BB. Started hurting after these intense activities I realised. But the first time was a few months ago after I tried on a new pair of shoes in a showroom and ran inside the store to check the shoes. The plantar pain started after that event. I feel I must have twisted or injured my fascia during that shoes check and then it never got a break to heal. Phew! Maaan. I am so done with all these repeated injuries...so glad I landed on Bob & Brad. You both r definitely the best physios on the internet. TY for all ur videos. Very helpful.

I swear you two have access to my medical history ... lol! Every time you post a new video, the subject is on one of my areas of pain! I had a nasty bout of plantar fasciitis three years ago (went on for months); I could barely walk. Even now, I know it’s still lurking in there. Thank you SO much for explaining that the fascia can start to ‘heal in the night but tear open again’ - I never knew that! No wonder it takes forever to heal! Also your advice telling viewers to flex the foot before they get out of bed is the best advice ever! I make sure I do that every morning - if I didn’t, I’d be in trouble again. One final note - I like Brad’s suggestion of “writing” the alphabet.

Thank you guys. I'm a runner and today after doing these exercises, is the first morning I've walked after getting up, without pain in 2 years. I'm still running every few days - between 5 and 20km and while my feet don't hurt while running, they are very bad in the morning or after sitting for any length of time. I'm going to keep this up along with calf stretching in the hope that I'll get past this damned nuisance thing! Cheers and thanks from Sydney, Aust - Dave

I have been to specialist about my extreme plantar fasciitis ( both feet) and sprained ankles ( both legs) never once have they suggested changing my walk nor the reason why plantar is so painful after sitting or sleep. Thank you for sharing your knowledge. I am trying your suggestions and hope I'll be able to walk again while aiming to be back hiking. Thank you

As a runner, my feet used to kill me when i got out of bed. I switched to unpadded shoes, or "barefoot" shoes. Pain totally gone now. That's the only thing I changed. The stretches might help, but don't eliminate the root cause. Dump the high heels, work boots with raised heels, orthotics, padded running shoes- all contribute to foot problems. Let the foot be free!

you guys have helped me in so many videos I am forever grateful . thank you both

Great relief to know the solutions...my wife was having this pain for last few days. Will follow your advice. Thanks a lot.

I had this once, and for 3 days it got worse and worse! I watched this video and followed their advice and within a couple days I was back to normal!!

I use a small beach pebble to help massage, while I'm watching tv, etc. The pebble warms during massage and it works a treat. Would highly recommend giving it a go.

These stretches are great! Just when I got my Achilles Tendonitis under control with an immobilization boot (wearing it for six weeks, then rehab runs, then short runs), now my Achilles Tendonitis has moved south to Plantar Fasciitis. I'm thinking to myself, "C'mon!!!", it doesn't go away, it just migrates. I will begin tomorrow morning with these stretches, because I've been dreading my first step every morning. I'll let ya know how it goes. Thanks.

My PF was so bad I was having trouble walking first thing in the morning. I started doing these exercises and felt the difference immediately! I do think that always making sure that my footwear has arch support might have made the biggest difference. Thanks!

I suffered from this for about 7 years. Went on the low-carb, Keto diet. The only exercise I did was just before I went to bed at night, I stretched out my heel up and down to relieve the throbbing pain. But that Keto diet? My pain completely disappeared in 4 days. Gone! I was not only amazed, but realized how very important a persons' diet is to their overall health. If you don't believe me, try it yourself. Within a week, you should have results.

Bob and Brad explained why plantar fasciitis was not healing. They saved my life with the stretches. It's taken months but i am almost back to normal. Now to work on my head!

Thank you so much! I have this issue for the last 6 months now. I must lose weight but till then my pain in the morning is awful. Or should I say "was" awful. You are amazing!! I am pain free and not limping every time I get up from the bed.

What I wear when I get up for slippers are waterproof Birkenstock sandals. They're soft enough to feel comfortable but they have a high arch support.

I have had planter fasciitis for nearly a year, I have been doing these exercise for a week and already I feel alot better thankyou so much Bob and Bradxx

My Pain started 2 months ago. FInally went to the Doctor today. They said $700 inserts. So glad I found this site. Thanks for all of your help. In no time I will ne walking Hershey Park again.

Thank you for this! Ive been suffering through this for years. Sometimes I want to give up but your new creative tips have reinvigorated me.

stretches eliminated my pain thank you guys

Wow! I've had this pain for months - I shall begin my new life tomorrow morning. The ringing endorsements in the comments section are very convincing.

Thank you both so much. Sending your video to a friend who suffers greatly from this.

"you can use a belt, it's handy, typically in the bedroom" - dying

I've been needing to up my stretching game in the morning. Thank you!

I've barely been able to walk for a week....excited to take the advice you have provided. Thank you so much

I missed so much work at the Postal Service. I noticed a lady at work who was wearing SAS Shoes. I asked her why so many of the women there wear that brand of black shoes. She told me that they make planter fasciitis go away. I went to the SAS Shoe store and tried a pair on. I took about four or five steps ,and the pain stopped. It was like a miracle. I have been wearing them for decades now. No rubbing.

Being a barber for almost 20 years, I can be on my feet at times for 12 hours straight. Thank you for these tips! I also tried using a baseball to massage my foot a few times a day. That has helped me immensely! Stretch in the morning 🙏🏻

Crocs are great for having next to the bed to slip on the feet. Thanks for the exercises too.

I can’t thank u both enough. Your exercises is my go to for any injury. You are indeed the best on internet. 3 times you made a difference in my life, once I injured my shoulder and elbow during a fall, i had stiffness and my hand seemed to not straighten and ur exercises fixed those injuries, a knee injury when I felt as if I can’t walk properly anymore again like some miracle after doing the exercises u both recommended, gone and now I am back to fix my plantar fasciitis. I had it before and ur sessions had helped me in the past. I plan to start it again. Thank you 🙏 for serving humanity.

Thank you so much! I'm currently suffering with plantar fasciitis, this is very helpful.

I’ve been suffering from PF and heel pain on and off for the past 20 years. The longest period was for over two and a half years but the shortest was with doing exercises diligently. Well it’s back again and this time I will be exercising with you guys. You’re the best!🤩

Thank you for these videos !! Having had hip and bilateral knee replacements, I can not cross my legs to do the massaging exercise like in your video. So instead, I use a mini tennis ball (about 2 inches in diameter). I found them in the pet toys section of the store. I roll it back and forth on the bottom of my foot while applying some pressure. Not ideal, but It seems to work pretty well.

Some say don't use an arch, and that zero shoes are best for planters. Giving toes more room, but that did not help me, nor did the stretches when leaning forward. These stretches seem more gentle, and beneficial, so I will try them. The ache in my calf is a tinny bit less since doing a few. I hate that first morning step. So glad to have more advice in eliminating that! Thanks to you, both!

I've watched a lot of videos on PF. Suffering of this terrible pain for over a year, in one foot. Due to an injury on my thigh. In the other foot a little bit. Both feet a little for years, now. Yes, it's walking or standing up, that causes the pain! Nobody talks about the exercises done here, before standing up! 👍 I'll try tomorrow morning! And will see if it does help! As the other massages and exercises don't do much. Just a little relief, for some time during the day. The pain comes back... I'm exited to see what it does before standing up! 🙏

As a skateboarder we develop these periodically I’m currently experiencing a painful one. A friend suggested sitting and placing a golf ball or two on the floor and rolling it around under my foot it’s honestly the most effective method I’ve experienced in stretching and breaking up that tissue coupled with these stretches you’ve mentioned I’m hoping to shake back soon

I thought I was the only person with this unbearable pain in my arch. I’m gunna follow your suggestions. Thankyou x

I am 26 and have chronic plantar fasciitis. I have dealt with it for 15+ years and after I didnt know it was that because I had a relative screw me over... he said he was a foot specialist and I had been in highschool. Long story short: I wrapped my feet until I was losing circulation in my toes.. I got intense cramps where my toes would clump together and sometimes would last half an hour. I went to a real specialist years later and got officially diagnosed after I married my massage therapist husband. After my first kid I came to a damning realization that I had such tense feet that when I was pregnant my feet "fell" into their natural form. I had high arches inherited from my mom and bad circulation. The best thing I could have done that I found was the fact from the beginning I found a way to keep my feet at almost 90° while I was sleeping. After a while I conditioned myself to sleep in my back to keep them comfortable. For a long time I had insomnia from my feet and I could get a normal job because I get intense muscle tightness all the way up to my hips. I could soak in Epsom salts for 30 minutes and my legs would still feel like a brick. On the positive note, I have finally gotten toe mobility back but now I'm having issues because my shoes are uncomfortable to wear. Like when I make a step I feel my toes moving and flexing outward every step and because of it I end up limping. Also the muscles are weak so when I flew them it's like the toe is curling because it can't handle walking.

Thank you Bob and Brad. Your videos are so helpful.

I had plantar fasciitis and it was so..painful….! I did a few exercises, and wore a foot cast when I slept, and the pain disappeared in two weeks. Thank you so much.

I've been so focused on treating my fascia for the past two years, but turns out I just had weak glutes. My PT gave me strengthening exercises to do for a month, and boom my plantar fascitis disappeared.

Thank 😊 you for been in my life and what you do for people like me with low income, may God bless both of your 💕 hearts (and your loved ones).

Thanks guys, my feet are slowly getting better.

Whenever walking indoors, I wear OOFOS sandals. They are incredibly impact absorbent and offer arch support.

Had this a few years back. The pain is the worse I've ever had. I also did the exercises & put special insoles in my shoe to help to put my foot in a better position. Thankfully had no problems since.

I am from Pakistan.😊 Thank you Bob and Brad I have seen many of your videos and you explain things very nicely. I am also suffering from planter fasciitis,so I will follow what you just showed. Thank you very much

Just saved myself a trip to the doctor. I thought I’d bruised my foot somehow. My pain is at the base of the ball of the foot, but right along those tendons. Stretching gently a few times and the pain is already lessening

Omg I just never have time for this because of my 3 kids up early in the mornings, I've been in so much pain for so long now that attempting the stretching and touching the area makes me feel sick.

Wow! Am going to try this. Am in pain almost everyday but I feel a lot better when I wear crocs

Omg guys this morning I woke up with the worst plantar pain and thanks god 🙏🏻 I followed your exercises and I be able to walk the pain is gone thank you so much 😊 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻😂

I thank you guys for these super helpful videos! I've had plantar fasciitis for several years and lately the pain has been a 12. Chiropractors and podiatrists have told me to do some stretches but they never explained in depth about what happens if you don't. You two break it down perfectly. Is there a certain brace that you recommend for the foot at night? Does it ever heal completely and go away?

Finally! I have a good daily habit! I stretch my plantar fascia, calf muscles, and hamstrings every morning before I get out of my recliner. I can't sleep lying down since I broke a rib in a hiking accident 5 years ago. I don't miss my bed one bit! Also: PLEASE don't call a running shoe a "Tennis Shoe"! I know that it's common vernacular in many parts of the country, but I'm pretty sure that an avid tennis player would suffer a quick and debilitating injury if they tried playing a single competitive game in running shoes (and I sure as heck wouldn't want to run big road miles regularly in true tennis shoes! Thank you for your (normally excellent, though sometimes contradictory) advice on stretching.

I had terrible PF pain for nearly 2 years after a one time injury. I was nearly debilitated everyday just from being on my feet at work. After 4 months of doing these 5 things religiously every morning I am now getting back into sports like hiking. In addition, i do lots of other leg streches in the morning and I got arch support shoes (Sketchers Archfit) and serious arch support insoles for my other shoes.

Omg! Thank you for this video. Just saw it this morning before getting out of bed. I did all the stretches and I have a pair of sneakers by my bed. It’s the first morning I get up without excruciating pain.

Putting my feet immediately into CROCS (the original Crocs) whenever leaving bed, cured my case of plantar fasciitis after many years of debilitating pain.

Thank you!!! Really needed this

I can't thank you enough for your videos ! They have been a god send ! I broke my arm - Couldn't afford Physical Therapy so I found you ! I am doing great. I just started to have foot pain and this is awesome ! Thanks again for all you do !

I fixed it in three days by rolling my calf muscles on a hard foam roller while on the floor. I place my other leg on top of the leg being rolled. You can find the “knot”, problem area, in your calf easily this way. Roll the outside, back, and inside of the calf. You’ll find the “lump” easily this way. Continue rolling on the spot, repeat each day. I also lifted my butt off the floor for extra pressure on the calf. Pain was GONE in three days for me.

Thenks you so much ❤

I don’t get how stretching it helps if the injury is from tears that need to heal. Anyone know? Some experts tell you not to stretch the foot.

I had Planters Fascitis. My friend told me to sleep with a long round pillow under my Shins/Ankle so my feet would not point downward like a Ballerina when I sleep. It worked and now I still sleep that way because it's so much more comfortable.

Thank you!!! I’ve been hobbling around like a little old lady. This really helps immensely xx

What about a compression sleeve? When I'm in pain I wear it and it helps.