Comment below your thoughts on this video!

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.

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

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!🙏🏾

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

Love how clear, professional, yet humorous you are! Subscribed.

Thanks Mike. Working 2nd week now. Also, Am 49 , finding strength training helpful at even 2nd wk of jogging. Can realize benefits. Thanks immense. Am beginner btw.

Bro just a well put together video this is what the internet is for thank you

This gave immediate relief! I can't thank you enough! ♥

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

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.. Stick with it and best wishes.😊👍🏾

OMG! I followed your instructions. The relief I felt after ! THANK YOU!!!!!!!

Great video. Evidence based. I send this to my patients all the time!!

This was really helpful. The foot doctor didn’t explain like this. Thank you!

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!!!!

thank you - this is the clearest instruction I've had on why it's there, and what to do to alleviate and get rid of it.

Thank you so much for this - after months of agony and pain getting worse, whilst following advice to just rest, after a few days of these stretches there is noticeable improvement.

Thanks for this video! I’ve been getting more active lately, exercising a lot more than I used to, and I started noticing some fascia pain in one of my feet. I’m hopeful that these exercises will help.

Thank you so much! After taking up walking and runnning every day, my plantar fascia were shook, let me tell you. The calf stretch with toes elevated and strengthening exercise are my new jam. And following up the strengthening activity with the frozen water bottle is everything!

Just recently started experiencing this, so grateful I found this video very informative and helpful! Been doing massage since 2011.

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

Thank you sòoooo much. I have the pain for two years.

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!

The money stretch! Bravo! My daughter's old doctor told her she had an extra bone growing in her foot, hence the crippling pain. Thanks for this intelligent info.

thank you for this! I've been suffering for months and this did the trick. I've been working on my feet for my entire career and recently started suffering with this. It's so bad I can barely walk after a shift and my feet throb so bad in the morning. I even do the exercises at work to relieve the pain. It hasn't cured it but it has helped tremendously.

That wall exercise!! I was diagnosed with PsA and pretty quick after that i developed plantar fasc - I have been looking for help with this for the last 8 months and all I had to do was find you on KZfaq! I love that these are quick and simple stretches that I can definitely manage to do.

Thank you for this very informative video. I'm trying this now because I've recently been on my feet longer than usual and I'm feeling this pain on my Rt foot. Thank you

Holy cow those first two exercises made a huge difference. I have been suffering from this for years now and in the mornings when I wake up, I can barely walk on my feet.!!! Huge help thank you!!!

wow instant results its been bothering for a few months i tried it and it helped thank you so much DR ,,yes life changing

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

Thank so much for this ♥️ I feel the two foot stretches and it felt good. I will be trying your other foot exercises.

Oh I needed to do this, especially about 2 weeks ago, but I can still use this now. Thanks!

I did 1 of the exvercises in this video & my pain disappeared today! My nieghbor walked my dog for me earlier thats how much pain I had. Thank you so much!!

Thank you for this video. The pain is absolutely unbearable at work towards the end of my 8/12 hour shifts. I will try these and pray they work

Have to say the in-bed stretch combined with massage is a confidence builder before first weight bearing steps and motivates to execute the other exercises in the routine.

Thank you for this video. Short, sweet & to the point.

The most help I’ve had

Hello Michael, this is helping a lot. Had been suffering since almost 1 month, followed your guides and I'm pretty much better after doing them for only 2 weeks. Thanks so much 😎😎😎😎

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!!

So a couple months ago I was playing freeze tag with my kids and all my nieces and nephews, well the next day my heel was burning!!! I’ve never felt that pain, I played soccer my entire life and thought I’ve felt it all! Welp, 31 here and learned this new pain! The first stretch literally gave me INSTANT relief, after months of pain! Thank you!! And can’t wait to try the last stretch when I get home from work!

The first one was instantly effective , worked like magic 😮

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!!!

I've never experienced this kind of pain from plantar fasciitis. Went to physio and they gave me exercises that were doing absolutely nothing. I had to stop using my treadmill and the weight was piling on. After 60, it's really hard to lose extra weight and for me, a treadmill was the key. I found this channel, followed his instructions and it's my 2nd day with zero pain. The wall exercise is gold and find myself doing it even without thinking. The stretching of the foot in the morning is nothing short of brilliant and this one, too, I find myself doing even without thinking. After only two days, I'm pain free and back to running on my treadmill. Thank you.

Thank you for the excellent video explaining plantar fasciitis, I got immediate relief & was able to isolate that my calf was tight! ❤️👏

Best video ever, will work on these right away!!!

Hi, this vid popped up after asking for quick pain relief for PF. The few exercises are on a par to my own, current un-disiplined ones, especially #1 #2 simular, and 3 same. #4 brilliant, and thanks for the P F enlightenment to what make sense, stretches and about the PF reason to exist. Excellent, clear, and totally useful. Many thanks

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

Thank you for that video!! After trying all the exercises you showed on the video felt an instant relief and the pain got much better

Thanks Dr. Lau! Your definitions and explanations are perfect!

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.

Thanks Doc, this helped me so much!! On the road to recovery 🤙🏾

Mine just started a week ago. And I thought it was just my shoes and it would go away. With out doing anything about it. So I came across this video and so far it's helped alot. 🙏😊

Thank You Dr for posting video on such a important issue ..

Omg! Thank you so much. Been following the stretches and I'm noticing a difference already. And yes I have pressed the subscribe button 😂

I did your exercises and had immediate relief and I’m no longer limping.

Спасибо большое за информацию.

I've use the frozen bottle, it hurt me all the time especially after working for 8 hours on my feet. But I need a complete fix so I'm going to try it with the towel. Thank you so much for sharing

Thank you for this I was told to do the ball thing by my regular gp doctor and I couldn’t because of how painful it was, hopefully this works

I have tried 1 and 2 and feels great!

Did the stretches and the pain just disappeared, thanks for sharing your knowledge 😊

Man i had this pain for about 6 months now, and i kept going to the orthopedic doctor and he never took me seriously, just gave me shoe inserts. I pretty much had given up that the pain will ever go away again, but the last few days the pain in the morning got so bad i was barely able to go to the bathroom. Thats when i started googling my symptoms like a madman, and found this video. The symptom relieving exercises worked immediately and i can already feel a massive reduction in pain. I will do the long term exercises as well. You've given me back my motivation, thank you so much. Seriously life changing.

I wish I had known about these stretches 13 years ago when my plantar fasciitis first started! This has brought more relief than any other treatments I've tried!

Wow I thought initially some nerves might have been damaged as I had this intense pain whenever I took my first Step. I spoke to one of our Family Nurse Practitioners and she said it’s symptoms of Planar Faciatis and then I browsed you tube and bumped into Mikes video, his 3-4 simple exercise really reduced 80% of the pain on the first day itself. I am going to continue it daily to get rid of this pain forever. That first exercise of locking the leg and pulling the Toe is a big relief and then the exercise with the wall along with rolling of ice bottle is super. I feel the pain has almost left me and feel should share this video with all.

best video on this subject thanks

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..

I’ve been doing the frozen water bottle along with MANY other things in the 10 months of having this. I’ll try the first two stretches daily, that wall stretch is money!

It is brilliant , I was in a lot of pain; I felt instant relief after the stretches , thank you

Omg, you describ everything I'm dealing with. I've returned to work and I felt so much pain in 2hrs and switch shoes, and shoes. I definitely trying this and make it a routine. 😍

I was just diagnosed with a tear in my Achilles’ tendon, heel spurs and plantar fasciitis!!! And it HURTS!!! So, so painful!!!!Thank you for showing these stretches. I’m going to try them!!!!

Been doing a lot of machine calf raises lately and it's seriously minimized the discomfort in my plantar fasciitis. I do static holds at the top and bottom of each rep

Omg my right heel started hurting Aug 2021…. Two months ago it went to my left foot😳… Thanks for this video!!!! Less than 3 minutes of me following you steps 😢😢 automatic relief🥰🥰

Thank you,this works!

The wall stretch is the one that does it for me! I had heel Spurs, & After receiving cortisone shots that only lasted 2 months I needed help! I found it on you tube! I’m a new sub & will keep doing these exercises to strengthen my foot!

In stead of the first exercise, before you get up, you can also wear the strasbourg sock at night. This does the trick all night long doing this stretch. For me it worked miracles. Second exercise you could do better on a low lifted surface so you can move your lower leg more forward to get more out of it. Now the wall gets in the way.

Really help thank you

Thanks for this video! Very helpful

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.

Magnesium helped me with my plantar fasciitis.

Thank you Dr. Lau!

I had this & I thought it would never go away,talk about some pain...it's a killer.I am soooooo glad I don't have to deal with it anymore.

This is the 3rd video I watched on this topic. I did your first stretch and could touch my heel without pain after it. I’ll definitely be continuing these exercises. Thanks!!!

These exercises worked! Thanks.

this guy is awsome man!really helpful!

Oh my goodness, when you pulled your big toe back and showed us your beautiful big plantar muscle compared to my teeny lil plantar muscle (smaller than my husband's arm vein). I know I got some exercise to do now! Thankyou, from a retired nurse who did long 12 hr shifts, was always on my feet, and now with with chronic plantar fascitis, I got some hope again!

Thank you for these excersises, I will do these. I always stretch my feet before getting out of bed but will add these to my regimen. Could you please help as to why I have so much pain in the heal, inside & higher up on the foot, towards the ankle? It can be excruciating & can just catch me anytime with a burning sensation! Loving your work.. thanks in advance for any help 🤞🏼

I actually clenched my foot together together because of discomfort in my shoe and felt a tight cramping sensation one day. Taking a few steps caused really bad pain for 2 days. I did 20 really good stretches and immediately felt a lot better but came back after a minute or so whereas it would’ve only taken 2-3 steps for pain to come back. It was great but I know I need keep doing this. Thank you!

This stuff is really helpful. Since my doctor recommended your video to watch, I started doing the exercises and the whole thing got better after three months of aching.

why cool the plantar fascia a lot of research out there that cooling decreases inflammation and thus also recovery time (ofc if pain is the thing you want to treat than i understand yet this is treating the symptoms not the origin), Furthermore why are you saying it is not inflamed? when you look at it under an echo you will see thickness of the fascia and echogenicity. Thanks for your time in advance

Thanks for the video! I have just recently started experiencing pain that I believe is plantar fasciitis. I have a question for you: is walking all day helping to stretch my plantar fascia or is it doing me more harm? Thanks!

Oh my God, thank you so much for this. I was able to get some relief.

Excellent advice. Beautiful

The preview of the pain face with the golf ball has been *me* trying to use that as home therapy. 😂 Thank you for giving these helpful and easy steps to treat this annoyingly painful condition - I can’t wait to see how well they work.

Haflinger slippers in the house all the time. That finally did the trick for me!

whoa - I didn't actually feel that first stretch but after working it, pain dropped from a 9 to a 3. thank you!

.must be one of the most painful things to have. Had it years ago. The right footwear & exercises helped me.

Sleep with your feet against the wall at a 90 degree angle. Keeps the plantar fascia stretched all night. The results are amazing

Ok so I’ve been doing the towel exercise for over 3 days and I’ve noticed SO much relief. I’ve been digging through KZfaq and noticed a common theme in most plantar fasciitis fix videos: tight calves, hamstrings, glutes, and hips. I’m doing this exercise in addition to foam rolling my entire body, from my back all the way down to my calves. I’m hoping to get rid of this thing once and for all. However I do have a question, is rest necessary when healing this?

This dude is GOATED!! Thank you !!

Thanks for your instructions.

The most scary thing about having PF is when all the nurses and physical therapists at the hospital don't know anything about it, don't know how to treat it, and threaten the patient with painkillers.