Foot Pain When Running? | What Is Plantar Fasciitis & How To Treat It

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4 жыл бұрын

Plantar Fasciitis is one of the more painful injuries and is incredibly frustrating with it’s typically slow recovery time. Heather is here to cover how to treat and even more importantly how to prevent the pain in your foot that is Plantar Fasciitis.
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Plantar Fasciitis is one of the more painful injuries and incredibly frustrating with it’s typically slow recovery time. Avoiding this injury in the first place is obviously the best scenario but if you do pick it up you’ll no doubt want to solve it asap.
In this video Heather is going to cover how to treat and even more importantly how to prevent the pain in your foot that is Plantar Fasciitis.
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Пікірлер: 433

@gtn 4 жыл бұрын

What tips do you have to recover from Plantar Fasciitis? Leave us a comment!

@markankone9362 4 жыл бұрын

Ride a wheelchair.....

@AudunGrun 4 жыл бұрын

Thought I had Plantar Fasciitis a little while back. MRI didn't show any issues. Turned out I needed to stretch my calves more. Been stretching every time I feel pain for a while and my feet are so much better.

@markankone9362 4 жыл бұрын

@@AudunGrun thanks

@bbearce73 4 жыл бұрын

Athletic tape...not KT tape...to the sole of the foot before working out. I had a great physio that showed me a taping process that almost immediately removed the pain. Obviously training through PF prolongs recovery, but when the foot is taped it reduces the stress on plantar fascia. I also discovered that the cleats on my cycling shoes were a little too far forward.

@LionelOnEarth 4 жыл бұрын

@Savage Poet sand barefoot running is helping as a global solution, or just as a temporary relief ?

@jimc1704 4 жыл бұрын

After having plantar fascitis for over a year, and finally recovered, Aside from stretching, massages and insole, I found the one thing that helped me the most was doing calf raises on a step daily. And the key to is to go down very slowly on one leg at the movement! the theory according to my physio was that it is the eccentric loading on the fascia that promotes repair! I highly recommend doing daily 3x10 calf raises, go up with 2 legs but down slowly with one, it is the downstroke that really counts.

@danielblanco5387 4 жыл бұрын

There are many components to plantar foot treatment. One plan I discovered which succeeds in merging these is the Natural Foot Wizard (google it if you're interested) definately the most incredible resource that I have ever heard of.Check out all the great info .

@mathsandmuscles 3 жыл бұрын

Thank you for this. Gonna try it.

@spacejamgaming 3 жыл бұрын

Thanks 😉👍

@christinamaples2234 3 жыл бұрын

So, do the calf raises even with severe PF? Or should I do them when there's less pain? I don't want to aggravate the area.

@elenikiroy 2 жыл бұрын

@@christinamaples2234 Well, the idea is to get better, not to stay stuck in pain, so of course you do this vital exercise when your PF is bad. I agree completely that calf raises from a step, particularly with the toes raised on the edge of a rolled towel, slowly, slowly, and better still, one leg at a time is the biz for this horrible injury. You are wanting to strengthen the posterior tibialis and the muscles of the foot too. This combined with losing any extra lbs that in my case went on in the 2 years before the problem manifested are the way back to painfree walking/running for many of us.

@RobsMiscellania 4 жыл бұрын

I am so happy that I haven't had a single recurrence of plantar fasciitis in over a year and a half, since I've lost 140 pounds. Pretty sure the weight loss helped that

@heatherfell_oly 4 жыл бұрын

Great stuff!

@tarun2298 3 жыл бұрын

damn

@leo3600 3 жыл бұрын

Yeah I can say the same :( I started having it after I gain like 20 kg :(

@dracunculusmedinensis8210 3 жыл бұрын

Agreed! I gained about 40lbs during the pandemic and tried getting active too much too fast, and boy am I paying for it. My PF is back, but I'm treating it fast. However, when I was thinner, it wasn't even a problem.

@prince5724 3 жыл бұрын

@@dracunculusmedinensis8210 me and you have the same story. I used to run 5k easily now back to square 1. Increased too much too soon and now I am here. Lesson here is: take it nice and slow.

@ricwnipp 4 жыл бұрын

After struggling with it for years, I've found definitely backing off running a lot along with regular stretching. One thing that has really helped me is just hitting the gym and working on overall mobility and watching different exercises for hips, knees, ankle mobility, etc along with ankle strengthening.

@ad4mkelly 3 жыл бұрын

Had it about 15 years now Had every treatment going plus surgery, only this last year beginning to understand what works, 2 mins calf stretch and 2 achillies stretch really helps me.

@MrChelo13 4 жыл бұрын

Had it earlier this year for trying to increase my training from 10k race to 22k race in a month. Needless to say, 19k training damaged something in my knee and gave me plantar fasciitis. I rested from running (not swimming) for 2-3 months and massaged my foot with a tennis ball. It worked great and haven't felt any pain in about 6 months

@themoroccanpianist8953 2 жыл бұрын

A tennis ball ? How to do it please?

@kevinlavery6194 4 жыл бұрын

I've been suffering with plantar fasciitis for almost a year now. I've tried almost all the things you mentioned. The one thing that has helped me the most is, ironically, barefoot walking. I had many people tell me not to walk barefoot, but I started to notice that my feet felt better when I wasn't working and putting on shoes. I finally feel like I'm starting to heal now that I spend much more time barefoot and in barefoot style shoes. Maybe it won't work for everyone, but it works for me!

@heatherfell_oly 4 жыл бұрын

As long as it works for you, it is an injury that takes some experimentation to get to the bottom of often.

@moose1689 3 жыл бұрын

My symptoms may have something to do with new shoes that had more support on the arch than my previous shoes. So I guess walking barefoot is the most natural way for your feet.

@matijazg5455 3 жыл бұрын

For me it was completely the opposite. When my plantar fasciitis was acute, walking barefoot was painful as hell! For me birkenstocks were the pain relief short term solution, and then stretching, swimming and yoga plus transiting slowly to zero or minimal drop shoes with large toe boxes. That helped a lot so far.

@siralator5839 Жыл бұрын

@@matijazg5455 can you still recommend minimal drop shoes with large toe boxes as the way to go? no more PT since then? thanks :)

@NoNopeAndNo 7 ай бұрын

Same. Barefoot at home sometimesand always wear Zero Drop wide natural toe box shoes. Pain was reduced significantly upon changing to these shoes

@joelklingenberg3271 4 жыл бұрын

That feeling when you finish a GTN video and you level up 10 ‘smart points’

@christelraharimampionona6738 4 жыл бұрын

There are a few components to curing for plantar foot. One plan I found which successfully combines these is the Rohon foot care (google it if you're interested) definately the most helpful treatment i've seen.Check out the unbelievable information .

@karinamachadoescobar20 4 жыл бұрын

I have spent months studying plantar foot treatments and found a fantastic website at Natural Foot Wizard (check it out on google)

@amosainger3068 4 жыл бұрын

Thank you so much for the video! I am pretty new to running, started about 2 months ago. And a lot of your explanations for why I might be feeling pain are all things I have been doing incorrectly. I will take your advice and make the corrective actions to my training routine. Thanks again

@checkthefacts. 3 жыл бұрын

I had severe plantar fascitis for two years. I tried loads of regular calf stretches,Ice bottle rolling,all useless,spikey ball felt good initially but actually made pain worse during the rest of the day. Taping didn't help but produced major skin reactions. Cortisone injection just temporarily masked the symptoms so I wouldn't recommend. I took up a lot more cycling to maintain cardio but the thing that really turned it for me was persisting with a night splint and during the day my job involves a lot of walking so I wear orthotic support for this,but make sure I spend a reasonable time without to let foot dynamics establish. Keeping up regular foot excercise and calf raises all to increase foot and arch strength. Now back running increasing very gradually which I find tough as I have maintained good cardio and want to increase distance and pace but my running mechanics are in soft condition so a rush back is unwise ,I initially tried running too soon and although I felt no pain during running afterwards it was painful and months of pain setback,this was six months ago ,since then I started using a night splint and persistence has been the biggest reason for my eventual cure, one tip is if you press around your heel and still feel pain anywhere you are not over it and need to maintain nursing until pain gone

@sumamaamjad9283 3 жыл бұрын

Do u have flat feet?

@evanballard983 4 жыл бұрын

First time I've had this pain and I listened to the part with rolling my foot on a ball and it's helped so far!

@themoroccanpianist8953 2 жыл бұрын

A tennis ball ? How to do it please?

@jackpaillard156 4 жыл бұрын

Orthotic Insoles worked well for me together with the addition of some of the exercises you showed in the video. Thank you for the information.

@yangguan4070 4 жыл бұрын

What a good topic for runners!!

@kratoz2324 2 жыл бұрын

Thank you for such a valuable knowledge. I like to run but this pain stopped me for days and now after watching this video it’s finally over.

@vansnyder9499 3 жыл бұрын

Geat comprehensive tutorial. Also love the shots in the Presidio in SF. I used to run around there all the time when I lived in SF.

@tzafrirt1 2 жыл бұрын

Got to your channel for swimming techniques and found it very helpful. Just discover that I also had Plantar Fasciitis and found out that you guys are also dealing with this! you guys are awesome!! the content that you provide is one of the best available online! Cheers from Israel

@aussieluffy1314 3 жыл бұрын

Thanks Alot this helped me so much! I'm only young and this was stopping me from doing any sports. So thanks alot GTN for helping me reduce pain

@seanshaw436 3 жыл бұрын

Best video for plantar and I've watched video every night. 12 months and only started getting relief with new insoles and medical cream. With the reduction in pain I was able to start stretching. I also have a tens machine. Im the poster child for this injury. This all started with a rolled ankle. Ware warm socks it helps keep the foot loose all day. Adjusting your insoles regularly until it feels right. I also used the puzzle foam and traced out insoles for my boots then put my arch supports in on top. This was to reduce impact. Muscles on the litter lateral part of the lower leg peroneus muscle needs to be released. Even acupuncture will do the trick. I use a massage gun to num the spot. It takes lots of different treatments. The most important was giving it rest I don't sit down I'm always moving around. Thanks for making this video it made a difference!!

@alandeas1600 4 жыл бұрын

Thanks for the video. Just finally getting over planters Facia still got a bit of pain but have managed to carry on running at a lower intensity.. I now have a pain in the ball of my other foot just behind my second toe. Many Thanks for all your videos

@Chris-kn7hk 4 жыл бұрын

I've had it last year and it was really frustrating. When it is a heavy one like mine shockwave in combination with exercises really helps. The exercises in this video needed to be done every day, especially the ball and stretches. I also did the exercise with picking up and setting down a bottle in front of me whilst standing on one toe. But as said, relax, progress slowely in miles in running and it will all help!

@steezytaegan4612 11 ай бұрын

I wish I knew about this sooner because I tried to be david goggins and run 16km after barely running 4km. I pushed through immense fatigue and pain thinking I was david goggins and now I have a sore foot.

@FaithGainspersonaltraining Жыл бұрын

Great video. I felt it trying to creep up on me and like you said, prevention is better than cure so i'm trying to get to it now. Thanks for the great video! God bless you guys and keep going

@running179 Жыл бұрын

Much appreciated. I've had PFasciitis for about 13 to 17 months now. I think that I ran too many marathons in 2022 (6 in total), and I'm 49 - I'm an in-shape runner, but I may have shoe & heel strike probs as well, & also have trained a lot on steep long hills. I'm now doing much more foot massage, foot-rolling on a roller, Epsom bath soaks after running, & more calf stretching. I have to run 8 marathons this year (2023), so we'll see how it goes....the pain can indeed be unbearable sometimes, but it seems never to hurt so much when I'm running as afterward.

@carlbyronrodgers 4 жыл бұрын

Very interesting.Thank you.

@subhransu91 2 жыл бұрын

Having a severe Plantar Fascitis right now. Didn't even know what it was until I watched your video. I'm gonna consult my doctor.

@CYRAMUN 4 жыл бұрын

Good advices so far. thanks !

@thniah2011 3 жыл бұрын

fantastic tips , excellent in helping reduce pain in the heels. Thank you.

@sakshl3310 3 жыл бұрын

Nicely explained 👍

@colinthompson5881 4 жыл бұрын

Really useful tips. Unfortunately I had treatment from an osteopath who wrenched the ankle so badly causing a syndesmotic sprain. I have been unable to run for a number of years and am now having an operation, so hopefully on the road to recovery, but prevention definitely better than “cure” in my case!

@jpgaviria 4 жыл бұрын

Awesome video! Currently suffering from it and was loosing my hopes in running, was diagnosed with tendinitis and did some physio but it didn't do much, the pain in the morning would come back. Yesterday I tried your advise and rolled my foot over a metal water bottle and bought the Strasbourg socks, first day in few months I don't feel the same pain in the morning, I can see recovery on the horizon, can't thank you enough!!

@heatherfell_oly 4 жыл бұрын

Oh that is so great to hear Juan, let's hope you can recovery fully soon!

@DinoMum 3 жыл бұрын

Very very very effective video on understanding planter fascitis and self treatment. It is very helpful. 👍 thumbs up

@sebastianpinto6514 Жыл бұрын

decided to go on a run for the first time in a decade, ran 3.4 miles in 35 minutes, next day my left foot had a throbbing pain, now I see why, thank you !

@kerrymartin7556 2 жыл бұрын

Great overview of what's going on in my feet, and some great ways to treat. I've been doing most, and they've been helpful, but I'm in about month 5 of PF. It went from a few minutes each morning, to now both feet most of the time. Marathon is in a few weeks-- resting after that.

@sip5123 Жыл бұрын

How did it go with the marathon? I have morning case with some pain during the day and have marathon in 2 months...

@Thankful_n_Grateful 3 жыл бұрын

Great video. Very thorough. Nails look good... Thanks for sharing...

@user-gk9og7ng7d 2 жыл бұрын

Online classes have been just been stopped in my country, been playing football(soccar if you're American) for 2 weeks, and I could barely run. This was the cure I needed. Thnx

@gaylecheung3087 3 жыл бұрын

Best video on Plantar on KZfaq ♥️🇨🇦🌏⭐️⭐️⭐️⭐️⭐️

@nicholas50 Жыл бұрын

You are SO good at explaining this. Thank you very much for your thorough clarity with this problem. From working a job daily on my feet and weighing in at 300 lbs (muscle from powerlifting, not so much fat), my foot has even had the sensation of burning, just to give another perspective. The inflammation led to microtears and eventually I had to get reconstrutive surgery of my arch. (I have flat feet). Anyways, your knowledge and communication is amazing. Thank you.

@ashishkajla3660 4 жыл бұрын

Hey dear 💕 you helped me a lot 😋 I am very happy to use these tricks and treatment to remove my pain during running,, thank you so much 😘

@mikepio44 2 жыл бұрын

Thanks for the video 🙏🏼

@waldekskrzyniarz1224 4 жыл бұрын

I know u said we shouldn't do it but for me start running barefoot cure early symptoms by strengthening all foot muscles. My wife had a worst condition and she tried everything. After over a year she get specially made 3d printed hill insoles and after another 6 months or more she finally managed to cure it.

@simonwatson9730 3 жыл бұрын

I agree with you about barefoot (or minimal footwear), but it's very important to make the transition slowly. Barefoot cured my heel strike, but created some horrible pain because my feet just weren't ready for them. I switched to a gradual transition and the results have been very positive.

@IndianaNaturalDog 3 жыл бұрын

Waldek and Simon: YES! Firstly, the irony in most PF videos is the promotion of raised heel/orthotics yet these are often part of the problem. The other edge of the sword, as you allude to is that if barefoot style running (i.e. actual barefoot/Vibrams/Vivobarefoot) in the long run (no pun intended) can "cure" PF, people have to first address the ENITRE posterior chain to ultimately prevent PF, which inherently implies looking at running form too. This includes stretching/mobilizing/strengthening the lower back, glutes, IT band, quads, hamstrings, all parts of the calves, achilles, ankle stabilizers, big toe/little toes and the intrinsic foot muscles. I'm probably preaching to the choir here. Maybe there's a case that certain heel inserts can be used short term to reduce PF pain but the end game ought to move toward a more natural approach all together. The other interesting thing I've learned is that there may be certain genetic factors for people with PF: pubmed.ncbi.nlm.nih.gov/29534260/

@fernandoballesteros2530 Жыл бұрын

Thanks for this info!

@lemlawrence4954 4 жыл бұрын

I suffered with plantar fasciitis, then also posterial tibial tendonitis. Firstly I had to completely STOP running, in the end it was about 10 weeks. I stayed swimming and upped cycling which caused me no problems. Also I worked with a sports physio and was given many of the exercises in this video. I also work at a desk so often I would have a tennis ball under the desk, and rolling with just socks helped. Another exercise was using strong exercise bands, clamped behind a heavy table away from me, which I then put in front of my foot just below my toes, then pulled in sets of 10. Straight, then in both directions (So pulling foot to each side). I also visited a running podiatrist and now have inserts moulded to my own feet which I move from shoe to shoe. I was amazed that I was only using about 40% of my foot in normal walking / running. The inserts spread the weight bearing load across my whole foot (I have high foot arches). After 10 weeks gradually I started running SLOWLY and building up 10 percent per week.

@jesuscruz836 4 жыл бұрын

I've been waiting for this... thanks for this crucial information.

@heatherfell_oly 4 жыл бұрын

Thanks for the comment Jesus :)

@pengu1nmusic 3 жыл бұрын

Holy moly, is that Jesus Christ commenting? Wow! Oh wait, that's just Jesús, the local groundskeeper..

@mdzmdz7329 3 жыл бұрын

Thank you very much. You explained it very well. I have watched several videos and they didn't go into as well as you did. Ty

@gtn 3 жыл бұрын

You're very welcome!

@conpeo 4 жыл бұрын

I've been suffering from this for I guess 4 months. Only after I just watched this, my foot started to recover. I love you. ;)

@pengu1nmusic 3 жыл бұрын

It's like you absorbed the magic from the video! You didn't even have to do anything! ('Only after I just watched this')

@jillcampbell1894 2 жыл бұрын

Had a touch of plantar fasciitis in my left foot after upping my miles too quickly. I found that using a massager and stick on my muscles- especially calves before and after my runs helped a lot. I also added stretches before and after and rested for a few days before running again. When I did start running again I began working on my form (standing tall, picking up my feet more) and started slow. Thankfully the pain has not returned.

@alexisbendelamousseauchocolat 4 жыл бұрын

Thank you!

@edtapia8580 3 жыл бұрын

Good job putting those videos of you guys running while we are watching this in pain :(

@lifeabroad4506 7 ай бұрын

Thank you. This helps me😊

@arnabdas6821 3 жыл бұрын

Got it from indoor barefoot running during warm ups. i do warm ups in the field now. I do hot water baths after every kind of work out or running. It goes away with stretches and time off. Well tied shoes, good socks and good posture + warming up and stretching all the leg muscle using the Kenyan running form.

@tutonreliablo2421 Ай бұрын

Very helpful thank you

@xhaust1 4 жыл бұрын

I gonna see my physiotherapist this week. I have some pain in the morning and had complained of stiff lower calf 3 months ago. Thanks for making this video

@jackpaillard156 4 жыл бұрын

Vinay Asopa You might need to see a podiatrist as well..... they know the foot best. Good luck

@dylanhughes5944 3 жыл бұрын

I have it on my right foot, just got it 3 days ago. I'm not even overweight. I'm 5" 5' and weigh 128 pounds. Nothing has worked so far, hoping to recover quick by increasing blood flow to my foot as often as possible with plenty of stretching and cold compresses while combining arch support throughout the day.

@dylanhughes5944 3 жыл бұрын

Update: to whoever liked my comment, thanks. I remembered to update. I can now walk without arch support for a good distance and even do jumping exercises. It turns out I had tendonitis (partial tendon inflammation) on the right side of my foot, as opposed to plantar fasciitis (inflammation of the whole foot connective tendons) Recovery time was roughly 3 weeks I did tons of cold therapy(decrease any inflammation), stretches, used the foot some (do not imobilize that which should move for too long), hot therapy (increase blood flow), and bought arch support insoles for my outdoor shoes. I'm looking good, and should be able to do sports now! My foot was really dang painful in the beginning. It was awful. My doctor prescribed pain meds which I refused to take because the pain clearly told me what.not to do. By not harming my foot further by paying attention to the pain, I believe I sped up recovery.

@user-hs2hd7wp9g 2 жыл бұрын

@@dylanhughes5944 Great to hear, how is going now ?

@dylanhughes5944 2 жыл бұрын

@@user-hs2hd7wp9g fully recovered about 3 weeks after I first got it. 8+ months later now, the condition has never once returned. I went on a gravel trail with my road bike, going pretty fast, straining the right side of my foot Dumb to do that, I know but young people overestimate their capabilities all the time - that's part of pushing the envelope to see what can be accomplished

@andend4724 4 жыл бұрын

I have experienced this when i was skateboarding after work. Now i understand why there is a pain.

@mattmeissner2823 4 жыл бұрын

useful, thanks!

@ashulihriiyio1249 Жыл бұрын

So this is what it is called. Thank you so much.

@chrissyfitzgerald8596 3 жыл бұрын

Thanks for the tips 👍😊🏃‍♀️🏃‍♀️🏃‍♀️

@kuleilani 3 ай бұрын

Thank you 🙏

@scribble_editz1902 11 ай бұрын

I always get pain in my left heel after running or jumping that lasts the rest of the day. What I don’t understand is that I do the exact same thing with my right foot and I don’t feel anything

@shundinedinehdeal8003 2 жыл бұрын

After starting my new job with bad shoes I got this... hurt really badly... once I upgraded my shoes, stretching, and walking properly on my feet I am finally seeing results :) hopefully by tomorrow my feet will be better

@jamesblaag9861 2 жыл бұрын

happy to see this.. my foot hurt a lot it's been while or week still hurt every day.. every Sunday We Run,walk 10k every morning ..

@DinoMum 3 жыл бұрын

Thanks a lot for ur video It is helpfull I'm over weight a lot

@xxst3phxx 4 жыл бұрын

Had this for the past 11 months in both feet! I'd definately reccommend sorting it as soon as you get it. The only thing I've found to help is to rest between excersizing. And running on fields feels way better than tarmac

@runneryg 3 жыл бұрын

always run on tarmac good advice or use a treadmill swimming my feet are killing me.

@UrFavWeakGuys 3 жыл бұрын

I have this problem and it feels a little better right after I did the A-Z exercise. However, after the exercise, I do feel a little sore in the painful area but it got better now. I personally recommend doing this but remember to just do it at your own risk

@nickvankasteren6544 3 жыл бұрын

Massage gun has done me wonders with my Fasciitis. Recommended looking into one

@eduardo123exb 4 жыл бұрын

thx for you help.

@keeswitziers3764 4 жыл бұрын

I had it on the left foot in 2005. Had an injection and started running too soon. Bad idea (the injection), the tissue teared, the foot became unstable. Had to have complex surgery and now run with 4 screws in the foot. Currently experiencing it on the right foot. Stretching, massaging with a baseball and taking sufficient rest between runs helps significantly.

@EspenSkaufel 4 жыл бұрын

I have experienced this twice. Both times cause of cycling, not running. First time I did a lot of mileage using cheap MTB shoes, this can be prevented using shoes with stiffer soles that distributes the pressure better. The second time I got it I was doing hard sessions on an indoor bike at the gym using normal running shoes. That was just plain stupid. It took a while for me to figure out is was from cycling the first time because a lot of the information on the internet pointed to running.

@atlosass 4 жыл бұрын

It was plantar fasciitis that shut me down from running several years ago. Took all summer to heal properly--but that's what led to me to discover the joys of swimming and cycling! And a triathlete was born! Now I'm a much more balanced athlete.

@heatherfell_oly 4 жыл бұрын

Every cloud! That's great to hear that triathlon came as a result of such a nasty injury!!

@lakelandbeardcare405 2 жыл бұрын

I have this now. Never done much much running but ive been doing more recently. I knew I should've stopped when I felt it start niggling but I was stubborn kept going. It's so painful. I'll be doing these exercises to see how it goes.

@MrBizinfo 3 жыл бұрын

I had really painful plantar fasciitis about 25 years ago, which was only 2 years after I started running. I saw a podiatrist running doctor who had me stop running for about 3 weeks and then run about 200 meters and then go home and ice the heel for 20 minutes. Then repeat for several days and slowly build up 400 meters, and stay at that level for a week or two, icing after each each short run, and then slowly over a month or so build back up to running several miles. After this treatment the pain never returned. Now after many thousands of miles of running, and running 22 miles per week at 66 years old, I have a slight plantar fascia pain.

@angelamacarthur1002 2 жыл бұрын

What treatment did you get that helped heal your foot ?

@denbyy9748 3 жыл бұрын

Thank u so much😩

@anuj8855 3 жыл бұрын

Thanks 😎😎😎

@stefanie8367 2 жыл бұрын

on Commercial, nice :-). Love them!!!!!

@Wilvin 2 жыл бұрын

I dont have this injury yet, but at my pace it was just a matter of time. Need to do prevention asap.

@harikcreator686 Жыл бұрын

Thank you mam

@brianthomas5126 4 жыл бұрын

I have suffered plantar fasciitis for 10 years. I ran across a youtube that said use a timer on the straight leg calf stretch and again on the bent knee calf stretch, 2 minutes each. It's easy enough to stretch for a bit and think you're done, but using the timer helped lengthen the whole tow-to-knee chain. Now after 2 months I can walk again. I can think about training again. It's wonderful.

@heatherfell_oly 4 жыл бұрын

Great to hear you're on the road to recovery and back to running!

@tubefreakmuva 2 жыл бұрын

That was brilliant. Everything I needed to know. Just one question, where was the clip of the guy running up the mountain on those stone steps?? Was that Wales?

@mikenuku1278 Жыл бұрын

Hi. I have had this condition for the best part of 3 and a half years. I have been going to physio for over 3 months at least. I have flat feet and after no regular exercise or stretching jogged 500 metres in 2 bursts and did what I described as straining the arch in my foot. For whatever reason I didn't get it treated and it progressively got worse. As a result I overloaded my calf and quad adding glute and sciatic pain to the mix. WTF. Absolutely nothing improved it and endured some excruciating pain trying to figure it out. Mine is different in that there was also pain in the arch down the main central but also the side one to the pinky. I am finally making some headway and can finally see the light at the end of the tunnel. It has been an ordeal but here are the actual techniques that helped me. For me the single most beneficial help was strapping with sports tape. This was a game changer for me as it actually gave my foot relief by giving it physical support by lifting and locking with the strapping. I could now endure very light rolling on a golf ball without pressure and extreme pain. I have also had to endure bad quad and sciatic pain. Other than the regular physio visits which have been imperative to my healing the other thing that helped was a foot strap with loops and Velcro straps that allowed me to stretch my foot and toes by pulling on the loops and hold and release with the furthest loop being the steepest angle and intensity. Your tips also help. Heads up cheers.

@BestMusicHits 3 жыл бұрын

Yes every morning I wake up it hurts to step and start walking. Or if I sit down for a while and then start walking again. I'm not a runner. I just work standing up all day and going up and down stairs, not to mention carrying boxes.

@NicholasWoodley 4 жыл бұрын

Great video. I suffered from this while training for the London Marathon. I found that sleeping face down (my preferred way) with a firm pillow under my ankle making my foot 90° to my shin. I'll be trying these to prevent and treat it again if it comes back

@heatherfell_oly 4 жыл бұрын

Hope it stays away this time!

@lisapet160 4 жыл бұрын

9:30 Do it with your hand while keeping fingers of another hand on the fascia: as soon as you feel tension in the fascia, stop further stretching and hold for 30 seconds. Repeat few times. This works as treatment too.

@joshuanunn25 3 жыл бұрын

I ran 3,660 miles last year and got this on December 31

@TootDip1337 3 жыл бұрын

Crazy

@benjamincollins5168 4 жыл бұрын

Grey advice thanks

@ap5194 4 жыл бұрын

This advice was all white 🙂

@deftones420 2 жыл бұрын

thank you for the tips! i hurt myself playing a gig with my band. i didn't stretch before and i'm paying the price. i got a bruise from my injury , it went away after about two days,

@hasan0770816268 4 жыл бұрын

i have it real bad in my right foot, its like walking on a knife!

@kalimeraelladakalhmeraella7499 3 жыл бұрын

Exactly

@runneryg 3 жыл бұрын

Me to.

@hasan0770816268 3 жыл бұрын

@@runneryg mine went away after I took a long brake from jogging, switched to biking instead

@T2K22 3 жыл бұрын

@@hasan0770816268 that's the cure everyone here is probably hoping to avoid, but at least you stayed active and didn't just give up exercise entirely!

@dayanafuentes3658 3 жыл бұрын

same with me i have the same thing 🦶❤❤❤❤❤❤❤❤😻😻😻😻😻🤩😍🥰🤣😣😾

@ricoranger2 4 жыл бұрын

My wife had Plantar Fasciitis a couple of years ago (admittedly from increasing her distances too quickly). The pain went on for several months, she was advised to use a 'Night Brace'. (Basically a plastic boot that hold the foot rigid). The problem was alleviated very quickly after this. The brace now sits in the wardrobe just in case the dreaded Plantar Fasciitis ever returns.

@heatherfell_oly 4 жыл бұрын

Great to hear you found a solution, fingers crossed it's not needed again.

@Kenneth86666 Жыл бұрын

1.When the pain is at it worst. Ibuprofen and rest is the only thing working for me. No rolling with a tennis ball,or icing of the area will help 2.Better fitted shoes. More cushioning. More arch support (Even a arch support sole is good) In my case a wider more comfortable shoe helped a lot. And also in my case a thicker sole helped alot. Even platform shoes give me relief. Even tho most people would not recommend that. 3.Massage around the area and end up massaging the exact painful area. In my case i bought a cheap massage gun,and massage my foot as much as possible (Not that often as i tend to forget,or dont have time) This helped me a lot I have struggled with this for months now. All the 3 steps seems to finally get rid of this problem. In the start i could not even touch the ground with my plantar fascia troubled foot. Now i can walk 5-6km hiking trips without much issue.I will however in the end start to feel tender or pain,so i guess im still pushing it too far.

@nizarfakhoury 2 жыл бұрын

Great video. If the pain is only in the arch of the foot, would that also be considered as PF?

@mikedunphy1981 4 жыл бұрын

Had it twice before, cortisone injections cured it both times after exhausting everything else. Got it coming on again. Always had a problem with tight calves and always working on them.

@vinodsamala8592 Жыл бұрын

In my case, I had tight hamstrings, and stretching made them better as also squats for glute strengthening.

@justin-eu7nh 4 жыл бұрын

Another great video on injury caution. Love to get your opinon on Achilles problem. Been having problems for a while now. Comes and goes but the worst times is when I take a break from running. Do the same exercises that you showed in your video. After 30 years and passed the 50 mark I think me body is trying to tell something. Lol

@jonathanzappala 4 жыл бұрын

I've been there. The calf raises she talked about at the end are a good start. Achilles problems are a result of a weak calf. The shoes with a lot of heel drop will also help a lot as your Achilles has to stretch less. Running uphill didn't work for me and I did a lot of it. Took me 2-3 years to get over it. I also wore calf sleeves all day at work as I'm on my feet.

@heatherfell_oly 4 жыл бұрын

It's impossible to diagnose remotely but make sure it is your achilles and not soleous or gastroc muscles.

@justin-eu7nh 4 жыл бұрын

@@heatherfell_oly Thanks just looked into this and did'nt know that the pain could be a problem from something different. Not the first time I had calf problems.

@justin-eu7nh 4 жыл бұрын

Jonathan Zappala In 2-3 years I'll be joining Homer Simpson on the couch with Donuts watching GTN

@MrsSuziInspirational Жыл бұрын

went back gym but hurt after and just doing sitting exercise glad going but takes two days heal again i can do bike for ten mins . going to try first long walk tomorrow not healed but keepin active gradually

@louisdemarco7417 Ай бұрын

I’m just disillusioned and have no hope of my plantar improving. No matter what I do, and I have experience in fitness training, it doesn’t go away. I’ve been at it for over a month and a half.

@RycastFitness 2 жыл бұрын

Had it bad late 2020. Used the sock thing from Amazon, seems to help but time is the only real cure. And stay off your feet as much as possible until healed.

@zizb7004 4 жыл бұрын

Great video! Can you do a video on Achilles Tendinopothy?

@heatherfell_oly 4 жыл бұрын

Ziz B yes that's another one on our list, thanks for the suggestion.

@zizb7004 4 жыл бұрын

Heather Fell Thank you! Have been struggling with it for the past 5 months. Look forward to your video 🤩

@SaladinGucman 3 жыл бұрын

Good

@thedevil1667 2 жыл бұрын

I've had it since I was like 10. Hasn't stopped since. I was just a fat kid but now I need to be able to run.

@nickc4716 4 жыл бұрын

Yep. Didn’t follow 10% rule and PF came on following a 10 mile run with hill attacks in the final 2 miles. Realised what it was and stopped running which I think stopped it becoming really acute pain, but it took a year of almost no running for the constant level 2 pain / dull throb to subside. Stretching, ice bottle rolling, hot water bottle in the morning all helped, but I think 4 sessions with a physio and shockwave therapy really made the difference in the end. I was also driving a lot for work and constantly on/off the clutch probably didn’t help. Switching to an automatic at the same time as physio might have helped too.

@BestMusicHits 3 жыл бұрын

Can you do a video recommending shoes type for man and women? There's so many like how do we know which once work and all good compare to bad. I work from 9am to 8pm and I'm standing all day, not to mention going up and down stairs carrying boxes when not helping costumers