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

Really great presentation here guys, thank you very much!

Following this series. So thankful for it. Trying your suggestions and they are helping. Very slow progress,but...its progress where there was none. Thank you again.

Going on six months of this stuff. Thanks y’all for the help.!getting better slowly. I need the gym big time

You guys are amazing. Thank you for sharing your knowledge and techniques and making a less painful life possible for those who cannot access 1 on 1 therapy for whatever reason.

I so enjoy the videos. They are informative and applicable. But, your down to earth approach, the humor, makes them more relatable and less threatening to patients. Thanks guy!💞💞💞💞💞

Thank you Bob and Brad . All good info

I have a constant battle with this. It is SO slow to recover once it starts and comes back easily. I always wear really good shoes and replace my walking shoes every 6 months. Thanks for this video on this topic!

Good information! Appreciate that! I’m only 40 n now suffering of some intense hill pain, not fun. I noticed my posture was off n stress was adding to this. Still working on it. Cheers from Ohio!!

after watching your videos. I bought an asics gel nimbus 22, my foot immediately improved. it feels less painful. thank you very much

Thank you so much for sharing such useful information, also help people with this problem to understanding it much better how beneficial it is ….very grateful 😇 👏👏👏

Excellent video like always 😃

Appreciate all your info!

Bobn &Brad ever answer questions? I find some of their recommendations confusing. Do toe curls for treatment, don't do or will make worse. Which is correct?

Good advice. The thing that helped me the most was leaving my Birkenstocks right next to the bed and if I got up in the night I put them on.

Bob and Brad for the win

The newest fad in running is zero drop, minimalist running shoes. I wear a minimalist trail runner every day all day at work, standing at a work station. I'm using an OTC orthotic insert. I have problems with my ankles rolling to the outside with padded running shoes . More cushion makes this more likely, as the cushioning foam compacts under my weight (202lbs.), so I use a minimally padded shoe. I like that less drop in a shoe causes a natural stretch in my calves and hamstrings. Custom orthotics are on the way, and I think that things will be better. Question: Are barefoot minimalist shoes destroying the structure of the foot in people who use them? They are praised to the heavens by many of their users. I am 66 and don't run any more, but I do multi-day hikes of up to 140 miles with less daily foot pain than I have after a typical day at work.

Loving this subject, I have had this problem on and off since 2008. Wearing shoes all the time is what heals it for me, I love to go bare foot in the house so when I feel the pain coming back it’s back on with the shoes.

Do you have suggestions for loosening tight calves without irritating PF?

Hi Brad & Bob, I have a question-I am using new spinning shoes and my left foot I had a pain in my heel. Need some research on the internet and decide to self treat with massage and KT Tape and wrapped my foot and also took ibuprofen and acetaminophen which really worked. Is there something else you can suggest other than having the cleat on my shoe adjusted.

Dealing with plantar or some kind of chronic heel pain for now 4mo with no reprieve even after using your amazing tips. Starting to consider my pre-existing dropped foot a significant cause of keeping so bad. Losing weight, less standing and definitely keeping careful attention to which cushioning in shoes since my floors are ALL hardwood

Thanks very much for this. Driving a car for extended periods of time aggravates my right calf muscle by making it tighten up, which can aggravate my plantar fasciitis. Taking my shoe off does help somewhat, but sometimes this isn't possible if there's rain or snow and the mat is wet. Using cruise control as much as possible helps, but of course I can't do that when driving in the city. I have tried various adjustments -- moving my seat far back, moving it close, putting a rolled towel underneath my thigh, putting a rolled towel between my thigh and the console' and nothing really seems to help. I try to stretch before and after driving and try to stretch the hamstring and calf at the gym every workout, which helps, but my right hamstring and calf are always much tighter than the left, and I usually don't even drive every day. I wear special insoles to give me arch support, which helps keep the plantar fasciitis from creeping back, but the tight hamstring and calf can be uncomfortable to somewhat painful at times. It would be great if you could do a video about that! Thank you again!

I come for the intro. I like it. 👍

Hi, I've had a vacuum cup treatment, and the guy said that there is weak blood circulation on my back on both sides of the spine where the bra strap is. Can you recommend treatment? Thank you.

Thank you

I experience a lot of pain in my left foot from my plantar fasciitis injury while driving two hours for work. What position should I have my foot so it alleviates the pain while driving? I have long legs and have positioned my drivers seat all the way back. I stretch my calves and hamstrings prior to driving but still experience pain.

It‘s strange that the doctor who diagnosed me with plantar fasciitis said that I should stand on the toes then on the heel, while Bob and Brad said the opposite. I‘m now confused about the stretching.

Had this horrible condition and suffered from it for around 2 years... till one night I switched to sleeping on my tummy and it went away the next morning. I guess it could be the way the arch is bent that solved it... but in a way its the opposite of the stretches recommended by the doctors and physios (which did give me temporary relief but never solved it ). Never looked back ... people who find it difficult breathing when lying on their tummy are not recommended to try this. Cheers.

If you haven’t realized yet, most PF advice is self contradictory. If your arch is too high, that’s probably what’s causing your PF. If your arch is too low, that’s probably the culprit. Hee raises are good strengthening exercises for PF sufferers. Heel raises can exacerbate your PF. PF is inflammation. PF is actually not inflammation and it’s actually fasciosis. Cushioned shoes help. Cushioned shoes worsen. Different placebos work for different people, so PF sufferers either figure out via trial and error what provides them relief or the PF resolves itself unrelated to the actions of the sufferer.

woah woah woah, so heel raises are bad? why has every doctor/physical therapist recommended this?? Maybe that's why I haven't gotten better. Thank you guys for your videos!

UVEX work shoe are a must ,

Is it wise to do elliptical if you have a slight case of the fasciitis

Is the stair master an acceptable exercise when you're trying to heal from plantar fasciitis ?

Hello from Ireland first of all Plantar fasciitis where do I start I got the injection in right foot I was doing brilliant until my Arthritis in my right knee got worse and then doctors told me I have osteoarthritis and rheumatoid arthritis.the pain does be so bad I wear a brace on knee whn I am strength training it helps so much without it the pain would knock me my left knee has it starting to but not bad .but my plantar is back full on now terrible thing it is top and bottom of foot very sore when I get out bed takes a few minutes for it to settle a bit I do plenty of streching lately so it helps 😎😎😎😎

I can't get that theme song out of my head. Is there a stretch I can do for that?

Question - is elliptical okay, if done for 30 min a day?

Hi Bob and Brad: I really hope you see this question of mine as I’m confused. In the 12 Dont’s regarding Plantar Fasciitis, you (Bob) were on your knees showing how not to stretch the fascia but I thought there was an earlier video where Brad was laying down on the table showing how to stretch the hamstrings and fascia (I thought!) with a towel or belt. I could possibly be mixed up regarding the videos. I thought gently stretching the fascia would be a good thing but after this Dirty Dozen video, I guess I’m wrong. Thanking you in advance.

in the other video yo said to stretch you foot to fix the problem iam confused

If you already have a bump on the bottom of your foot for years. Can it heal? What's best to help it heal?

I am poor, and only have one pair of shoes, I keep trying to buy the right shoe but have had bad luck. Now I have metatarsal pain and problems after x-ray, and I need to get rid of these stable shoe style, my feet and body do not like support shoes. Will get a neutral shoe, new custom made orthotics, and cushion shoes. I also lived with back problems and sciatica. Too high arches in orthotics threw my back out. Yes, getting older everything changes.

How about jumping on a trampoline for exercise, would that be a bad idea?

Oh, I’ve been kneeling, sitting on my heel, to futz with the woodstove. I’ll be mindful of trying to avoid that. I’ve been struggling with this for 7 months, just went to a podiatrist and got a cortisone injection in the heel. It’s helped a little, but the healing continues.

For the most part you both have great information to help solve Plantar fascia pain. My only gripe is you should be a little more organized. By that I mean putting up a written list for us to see as well. Maybe 1 long list that you can pause and read or visually put the each point as you approach it. Ir would make you look more professional, more organized and get to the point quicker. Thank God for the fast forward button. As a man I am not concerned with being pregnant. That's at least one off the list...

1:18 He was working on a ruff!

I have been suffering from a condition that was brought on by over-stretching (when you are in a parking lot and you lean your fore-foot area on the stone and stretch your back calf muscle) since oct/2017. I was a runner for those last five years and ran 8 to 10 miles a day. but when i was stretching, I had felt a separation in my upper fore-foot area (above ankle area) that gave me the impression something like a belt or latch, tore, though there was no pain. And at the same time, the ligament or most likely, the plantar tore (that one, i felt, though not painful at all) from the heel bone. Note, there was no pain during this episode. However, the very next morning is when the pain came on. Any time I arch or ben or flex my heel bone area, that gives off an immediate pain, the feeling like someone is splicing through the heel plantar and bone with a razor blade. I stopped running during that time period and after a year and two months, it somewhat healed better but not completely (in my opinion, it will never heal) though I could now flex to some degree, its just not completely healed in that area. The same symptoms of pain in the heel plantar area come's back any time i flex a certain way too far, past its normal flexing distance. So run the clock about three years later and a new job, where I am standing a lot now, I recently began flexing in that area more, and now the pain has come back, and the same familiar Fredy-Krooger razor blade feeling is back and let me tell you, its a terror! The feeling down there. I have to lean more on my fore-foot (toe area) while raising my heel-bone area so's not to feel any pain. And before anyone should say, "you should see a doctor" - I can't, because I have no coverage and I can't get away from work. Also, what I can't get from anyone, is the definition or description of this condition that I am experiencing. When I talk to people or even nurses, they don't know what the condition is called and keep telling me that I should see a doctor. Therefore, I believe there is no known condition to call it (it is very rare), unless I am not describing enough detail for them to give me a satisfactory meaning. Does anyone out there (or here) know what the condition is that I am suffering from? I am sure it is related to some extent, plantar fasciitis.

My doc recommends I do heel raises forms PF

So basically don’t do anything that requires use of your feet!?? 😂

I had this two years ago and I am catching it now. The sooner you catch it / diagnose it, the more you can prevent it from getting worse and the sooner it will heal. I'm wearing a pair of shoes right now that have a hollow directly underneath the pain area. What you want to do is to not have pressure on the painful area. The more you step on that painful area, the more it will inflame, the more it will be painful, the longer it will take to heal. The shoes I bought just happened to have that hollow under the heal, then I later discovered how useful it is. If I didn't have shoes like that, I would get my router and create a hollow directly under that area in my shoe so that I won't continue to step on the injured area in my foot. I think I also used to wrap my sole as to not have that area absorb pressure and the painful area wouldn't be so "proud" and stick out so much. Well, I just caught it like 3 days ago, so I'll see how remedies work on my mild case (mild because I caught it in time).

Are you doing 'subject of the week' now?

I am a little confused about the over-extension part (the example of your friend working on the roof and sitting so his plantar fascia was stretched). I have the Prostretch nightsock that basically stretches it in the same way. So is it bad to wear it? I’ve also been doing calf raises because the PT I saw a while back said I should do 3 sets of 15 twice a day. My plantar fasciitis has been driving me nuts. I appreciate all your videos ...they are great. Just need some clarification from anyone if I should be wearing the prostretch socks and doing the calf raises?? I was told it would help to strengthen my calves...which would in turn help heal the plantar fascia. Was also instructed to stretch them. And i thought you recommended the socks? Now I’m not sure. Lol. Please help. 😳

So football is a no go? I still play but play on my toes I did get the injury from footbal as well. I landed from a jump on just my heel.

Doctor and even people told me that I developed it because I’m overweight. But will it ever go away once I lose all the extra weight?

Has anyone compiled a list?

The Dirty Dozen ! Great movie! Boomer here!

Is the stretching during yoga good or bad? Down Dog? Warrior pose?

I'm a little confused. Some recommended exercises for Planters were heal raises (off a step or step stool) but you're saying it is bad with planters?? could you please confirm that?

What cardio can I do them with planter fasciitis ... I've been riding the bike lately but I haven't done any stairs running or jump rope because I don't want it to hurt the next day

So the toe curl is one of the exercises some recommend for treating plantar fascia pain. Confusing.

It up and down and standing on ladder rungs.

Any foods you should stay away from?

Oh boy! I had casts with inserts put on both feet at same time. Did nothing for me, but, I spent $10 at Zellers on generic Birkenstocks and cured me. Wore a pair in house instead of slippers. Partner also did same thing and no more pain☺

Well I’m sort of a “younger person” with plantar fasciitis and sometimes I’ll jump off of things, but it’s usually not too far.

What if you have PF in both feet? What would you recommend in order to stay fit and maintain fitness/health?

In your opinion of course Bob 😂 ✌️

Things change as you get older 😭😭😭 I always wear shoes - no bare feet Preach about the shoes !

Are there any insoles you recommend? I've bought so many kinds but none were good and unbelievably shoe manufacturers cheap out on the most important aspect of shoes, the insoles.

Does anyone know if it's ok to lift weights while you have PF?

Mine just started 2 days ago and and it's been getting better each night, but it still tender. Can I expect full healing in a few weeks?

My arch supports and orthotics are not helping my arches. Oh and it was in May 2021 that I first hurt mine.

If youre an order filler at a distribution center you’re screwed because your jumping on and off the pallet jack truck, lunging and running and hoping all over the concrete floor.

Those are the exercises that my physio told me to do?! The pulling back of my big toe.

Can you explain heel bone spurs? Why they form and what can be done to treat them.

I don't understand. You're saying don't use my foot as my foot is supposed to move? If my neck hurts I don't wear a neck brace for the rest of my life. What happened to actual rehabilitation?

Ok it’s been two weeks and I am really struggling to work. I am doing all these exercises, bought good orthotics, wearing good shoes, never barefoot… i don’t know what else to do???

❤

So much conflicting information I was told stretching like that is good you guys say it’s bad 🥺🥺🥺🥺🥺

But I’m trying to get a dump truck and I do weighted lunges :(

I got it from boots that were too narrow.

I'm confused, if you’re kneeling with your toes under, isn’t that really the same kind of stretch for the problem?

Them: Old people don't do that... Tom Cruise: Hold my beer... 👍😃

Wear wide shoes to heal.Dont wear healed shoes.Also if u have thick feet.Tie your shoes a special way.Which is for wide feet.Let the Dorsa breathe.Get orthopaedics if u bike everywhere.Its helps a lot.

I have plantar fascititis and I wanted to work out and did 1 hour of Zumba, big mistake!!! Two hours home and I am in so much pain.

I have all these problems

lose weight and exercise. i was really lazy but then i read online that the benefit of an hour of exercise is equivalent to 24 hours. now, i do it everyday.

I do all of these and am slightly overweight. No wonder I’m in bad shape at 22.

Hi number 1 and two seems like wall cliff therapy? so it's not recommended to do wall cliff therapy? kzfaq.info/get/bejne/atmaiNikqpObo58.html

I cannot stress enough to rest and avoid the pounding of running or whatever exercise caused your PF. The area needs full aggressive rest. This is not a sprained ligament or a strained muscle which you can still engage at a mild level . Rest and do so aggressively. Almost to the point of non weight bearing

I thought they said to stretch it every morning?!

Yep my troubles started after a pregnancy. It's miserable

Thank you! This is miserable!

I am 60, and my feet hurt without orthotics and now with them too. Wow, so much foot pain. I also have sciatica from S-1 L-5 to right foot. Help.

pain feet two feet looking bob brad

Oh no! So I guess I have to stop playing Tennis?

You cannot *walk* and land on the heal and forefoot at the same time. That would be called *shuffling* not walking. You might as well get crutches . . .

I knew that lifting up my mother-in-law was not helping my feet. Hoyer lift it is

So, I basically should stop doing everything I do. I’m screwed.

20 years in flip flops walking on cement? Both feet !

Struggling with ugly shoes. I like cute sandals and I wear a lot of dresses. Can wear sneakers with a dress. This sucks!

I don’t u defats d: many of your other videos tell different stretches to do to help P.F. to heal, but in this video you say that stretching the plantar fascia is causing the inflammation. That sounds contradictory…

actually you should just get off u tube if you are giving conflicting advice