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Physical Medicine and Rehabilitation

Plantar Fasciitis Stretches & Exercises – Ask Doctor Jo

Plantar Fasciitis Stretches & Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. Occasionally,
I’ll have patients ask me questions, and I’m not quite sure what they’re talking about
in the beginning. For example, I had a patient the other week that asked me about his Plantain
French Frydis. And it took me a few minutes to realize that he actually meant Plantar
Fasciitis. Now this is something that actually can be very, very painful when you have it,
and it can prevent you from walking sometimes, even. Most of the time you feel it early in
the morning when you first get out of bed. But if you stretch your foot out a little
bit, then it’s not quite as painful. So today what we’re gonna do is I’m gonna show you
some stretches for your Plantar Fasciitis. So before we begin our stretches for our Plantar
Fasciitis, I just want to introduce you really quick to my assistant Bailey. And she’s kind
of sleepy, but, you know, she’s definitely here to support me in everything I do. So
what I’m gonna have you do first, this is gonna be a calf stretch. And um, what you
can do is you can get a belt, or a dog leash, if you have a dog. That makes it very nice
cause they have loops on the end, but either way, I’m gonna have you take your belt, or
your dog leash, and what you’re gonna do with this one is usually when you just get a calf
stretch, your gonna pull in like this. You want your leg to be straight, and you’re gonna
relax your foot and pull towards you. Now with Plantar Fasciitis, you actually want
to get your toes involved, too. Now most of the time when I’m just telling someone to
stretch their calves, I don’t want then to get their toes involved, but with this one
you want to stretch those toes as well as your calf that’s really gonna stretch out
that fascia underneath which is basically a tissue layer underneath that gets, that’s
the part that gets irritated. “Itis”means irritated. So, guess how long you’re gonna
hold it? 30 seconds, 3 times each. That’s the standard for your stretches. So, you’re
just gonna big pull stretch, you want to keep your knee straight. If your knee starts coming
up, that’s not gonna get the stretch. So make sure that your knee is staying straight. Alright,
after you get those stretches in, then what you’re gonna do next is a little bit of massage
on your foot. You want to massage out that fascia that’s irritated. So you can take off
your shoes, take off your sock. And make sure your foot’s nice and clean when you’re showing
it to people. And what you’re gonna do is just really simple, you can get some lotion
which will help increase the heat in there, make your fingers move a little bit easier,
but what you’re doing is, if you do have Plantar Fascii… fi…I can’t even say it
right… Plantar Fasciitis. You’ll be able to feel some bumps in that fascia, and that’s
just that irritated skin in there. What you’re gonna do is your just gonna start off and
you’re gonna take your thumbs and you’re gonna push through there and then you’re gonna go
out at the and. And so you’re pushing it out as you go. And like I said, if you can get
somebody to do it for you, it’s a lot nicer. Alright, but you’re just kind of giving yourself
a massage to really loosen everything up. So probably about 5 minutes of that, and that
should have everything a little bit loosened up for ya. Alright so, then next thing we’re
gonna do is do some sitting stuff over here on the couch. And maybe move Bailey out of
the way. Alright – ooh, Bailey magically disappeared. How convenient. Ok, so the next stretches
I’m gonna show you are stretches you can do as you’re getting up out of bed before you
actually get up and stand on your foot. Because this is the most painful time. So I’m gonna
take off my shoes cause I wouldn’t have my shoes on while I’m sleeping. And what I’m
gonna do to start off with is you can get something just like a noodle from the store.
These are usually about 99 cents, not very expensive. What you’re gonna do is you’re
just gonna simply take your foot roll it all the way to the heel, roll it back all the
way back to your toes. And this is gonna stretch out that fascia underneath. So as much as
you can tolerate, you know it might be a little painful cause you’re stretching it out, but
again you don’t want tears coming down. So you’re just gonna stretch it back and forth,
you actually want to do this for a couple of minutes cause you want to get it really
stretched out. Now my favorite thing to do, and this is probably just as easy, is to get
a water bottle from any store, and what you’re gonna do is you’re gonna put it in your freezer
and store it overnight. So this is actually frozen right here, it’s ice. And so what you’re
gonna do is your gonna do the same thing that you did with the noodle, you’re just gonna
roll back and forth. But with the ice in there, what that’s gonna do id that’s gonna calm
down that inflammation. The “itis” part of that Plantar Fasciitis. So you’re simple just
gonna roll back and forth and get it nice and stretched out for a couple minutes before
you get up and walk. And that should have it stretched out and calmed down a little
bit for you before you get ready to get up and go for the morning. Alright the last stretch
I’m gonna show you, you can do on a step that you have at home. You don’t actually have
to have a step ladder like this, but I’m just kind of showing you with this. You can do
it on your steps going upstairs, a porch step, but just somewhere where you can kind of hang
your foot off of. You probably want to leave your shoes on, I’m just showing you without
it so you can see what’s going on. What you’re gonna do is your gonna come up to the step,
and you’re gonna drop that heel down. And what that’s doing is that’s really giving
a good stretch on that Plantar Fascia down there. So same kind of thing. You can guess
it, you’re gonna hold it for 30 seconds, and you’re gonna do it three times each. So just
letting that heel, it will keep dropping further the more it stretches out, so you’re just
gonna stretch, stretch, stretch, and then come back up after the 30 seconds, shake it
out. And then stretch it again. And that’s it! Alright, so there you have it. Those were
your stretches for your Plantain French Frydis, wait a minute, Plantar Fasciitis. So remember,
if you liked it, click the “like”button, and leave us a comment. And if you’d like to see
some more exercises and some educational videos, please go see me at AskDoctorJo.com. And remember,
have fun, be safe, and I hope you feel better soon.

100 thoughts on “Plantar Fasciitis Stretches & Exercises – Ask Doctor Jo

  1. Hey Doc, Hope you are doing well! please share how to get rid of this plantar fasciitis so that it never comes back. is there any treatment available or a surgery … please let me know its getting worse.

  2. mare ladke 8 years ko pain ka injaction laga se jis ke karn ab leg kamjor ho ge hai ungli pair ke niche ho jate hai laken oper nhi hote pls soltsation batey my no hai 9315884598

  3. Dear Doctor Joe,

    I jumped from the fence and landed heavily on my heel. Until now I still feel the pain in my heel ( it has been around 4 months). Is this categorized as Plantar Fasciitis ?

    Thank you,
    Kelvin

  4. I'm a 66 year old male, 6 feet 7 inches tall , 239 pounds , former X-ray tech for 27 years; pretty sure this is plantar fasciitis but no heel involvement or true plantar involvement. Very focal along midshaft of first metatarsal inferno-medically and wakes me up in the middle of the night with " electrical burning" I can feel a firm structure in this location with its counterpart on the left being less firm to palpation. Scar tissue? Inflamed? Course of action??

  5. hi Dr Jo, ive had pf for 8 wks now with inflammation for about 7 of those weeks . when inflammation went away my feet started feeling tight so I started with stretched rolling etc. (I didnt stretch when I had inflammation as it made it worse). when should I expect to be pain free and when can I start walking barefeet again?? thank you

  6. I only have plantar fasciitis on my left foot.
    Do you recommend doing these stretches and exercises on my right foot as prevention even if I don't have pain?

  7. My heels neither my nails hurt its just in the middle of my feet and it hurts occasionally can it be plantar fasciitis?

  8. I never had foot pain of any kind until I had my last child, my 3rd. I gained a lot more weight with her. I'm 187 lb and 5'4. I've actually lost 6 pounds in the past couple weeks. My feet started killing me while in the last stages of pregnancy and my left foot is getting worse. I walk and stand a lot. I do yoga occasionally. It hurts exactly how its described for plantar fasciitis definitely worse in the morning or after sitting but it hurts through out the day. Thank you so much for these videos! I'm going to try this right now!

  9. thanks great video – i have had this for several weeks now and have done the exercises (probably could have done them more often
    I have heard that a cortison shot has a good chance of helping — comments ?

  10. Dr Jo still in a good amount of pain but thanks to ur advise I'm improving however i drive for a living and im up and down all day and the injury is getting activated all day long everytime i have to get on my feet again…any extra pointers would be appreciated

  11. Dr Jo….i have had this for 5months now…the pain is horrible centered directly in center of heel…and around it…especially when squeezing the calcaneus….i have done gastric and soleus stretches faithfully…i have done US…and vacuum cupping…us massage from therapists…some theories say NOT to stretch posterior side…some say concentrate on extreme PF…not DF….i also wear sorbethane inserts…nothing is working…i am depressed…i have had to abandon my passion…tennis…and it's taking a toll on my life…as I depended on it for exercise, and endorphin, plus friendship. Any ideas?

  12. I had seen your video about vertigo since suffering from 2010,now from Planter fas.since 8-10days it's very effective

  13. Here we go

    with Dr JO,

    massage that heel

    and stretch your toes,

    the place to come

    if feeling sore,

    aches and pains will be no more,,

    take off your sock and rub your sole

    feeling better is the goal,

    soon those aches, they will subside,

    do those stretches ,and click Subscribe!

  14. Hi there..I have a heel spur…and the pain is unbearable at times.I have tried the frozen bottle and the tennis ball which is great but rolling your foot on light dumb bells also helps a lot. 🤗

  15. Good morning DJ, and the hits keep coming in. Compensatory! Quick question, it's been 3 days using your recommendations. Pain is less and is localized at calcanuous. Any thoughts moving forward.

  16. Dr Jo ive tried everything to help with plantar fasciitis, but i think ive got more going on ! i was a paratrooper with many many jumps and i ended up with fallen arches my feet are flaaaat! my right arch has healed up because ive been in a cast off and on over and over for a lisfranc injury wow thats a story im so frustrated with that i break out in tears just thinking about what ive been through in the past year and a couple months with that! because of incompetence on my drs part and this current drs cast techs! ive had to beg for a cast change when my cast was loose it was so loose i could put my hand down inside it and scratch my ankle the tech says i think it will be alright loose is ok! lol or its" you just like coming in here dont you?" i get sooo embarrassed ! its just been terrible but my right foot from carrying all of my 350 lbs (im trying to lose weight but i cant get any exercise !) is so bad im getting so i can't even walk with crutches everytime i go to the dr about this they say orthotics i say ive tried it it makes it unbearable i cant use them well you havent been using them long enough never well maybe its more than this or maybe well try something else! Dr. Jo do you have any recommendations that i should maybe hit my dr up with maybe to suggest we try for treatment do they ever use casts for this? it worked for my other foot it feels so much better that way! just not that darned ligament! lisfranc injuries are the most god awful misery ive ever been through and ive been through a lot ive had a lot of sprains and strains over my 50 years im combat related 100% disabled from my last jump it was a doozy i free fell over a 100 ft and bounced off my head and shoulder it broke my back and strained and sprained just about everything on my body 6 months in walmac army hospital and ive broke all of my ribs and sternum over the years this lisfranc is just as bad or worse i can't even touch my foot to the floor its bad its getting better though slowly poor circulation is really messing my healing time up sorry to ramble on but i wanted you to get the whole picture and i live alone in a bus lol so nothing is normal here! please help ,ty Richard Sanborn spc4 US ARMY RET.

  17. Really enjoyed the practical and easy to use tips for treating plantar fasciitis. The frozen water bottle idea is brilliant – inexpensive and accessible! It was also helpful to see and hear an explanation of what is causing the pain and how the stretches can alleviate it. Thank you!

  18. Plantar fasciitis started suddenly for me two weeks ago after my regular short run of about 3 miles. Wow what a relief to have this video for the help of dealing with the pain and recovery. thanks so much.

  19. Thanks Doctor Jo for your videos. My experience:
    I wear same different 6 shoe pairs last 2,3 years but last 2 month I have this aches . Beginning is left metatarsal bone area. I thought it is a stress fracture, a couple of days later added arch burning and feel like 10K walking pain. Orthopaedic doc gave me Diklofenak potassium and naproksen+lidocaine. Felt better but after 10 days medication I felt pain,burning both feet arch starting morning till evening. Another doc take a lower extremity lateral x-ray and recommended 1 month plantar fascitis exercises from Internet.
    Hope this exercises solve my problems, Dont know why I have this. I am always very careful about shoe selection. ( My BMI 23.9- daily walk average 5000-6000 steps, summer 7000-11000 steps- today 3000-4000)

    You didnt mention how often or how long we should do these.

  20. Thanks DR. Joe, I went from running 18 to 22 miles a week from being cripple. Had pain in the past but would go away after a week or two but this time it was longer and more painfull. Done the stretch, took a while for the pain to go completely away and no running for three months just climb a lot of stairs at work to replace the running….thank u…

  21. These stretches are so simple and easy to remember. Plantar fasciitis is so painful and I had been looking for something to help first thing in the morning, when the pain is the worst. I’m looking forward to relief! Thank you!

  22. Thank you, you most likely saved me a Doctors visit, tried some of these stretches and it really helps.

  23. I'm getting this pain for the last 1 year now. I'm using MASS4D PREFAB ARCH SUPPORT insole for my shoe but still no relief nor made any difference with the insole.

  24. Very helpful thank you so much. The massaging in your video was the most immediate aid! I already do a bunch of stretches. I have been seeing a PT and he hasn’t “had the time to help my feet, because I am hyper mobile, get injuries easily, and have too much going on”. Grateful:)

  25. Hi, after a few days of doing the 1st, the last exercise, the foot massage you show in the video alongside with stretching the hip flexors as I saw in another video (not from Doctor Jo) I can say that I'm a lot better from my heel pain. It really worked, thanks a lot Doctor Jo.

  26. I was feeling the pain just by seeing you stretch lol. Ive been having this problem since I increased my KM in jogging. Thank you so much for the tips!!!♡

  27. Thank you so much great information !! My left foot has so much pain !! My question how to I get the frozen water bottle from the fridge with out walking to it first thing in the morning down stairs pass the long hall way around the furniture to the kitchen lol

  28. thank you for the nice information Dr.Jo, now let me tell you about my story…i got the brain stroke but it was healed 6 years ago after taking the 'brain wash' the results is very well…but now i got a Plantar Fasciitis / Plantar Fascia / whatever it is, starting from 2014 until now…i don't know what should i do, people told me that it would be no blood flowing in the soles of my feet…i dont know please help me solve this problem thank you…
    (sorry for the bad english)

  29. I would like to ask on how to build up leg muscle again after not walking for 3 months? Also I cannot do the last stretch you shown cos it's really painful. I need your help. Thank you!

  30. Off topic question. I noticed your dog and was wondering if you know the breed? I’m only asking because we just rescued a dog that looks exactly like yours.

  31. Hi Dr. Joe, i had hit my ankle and the pain wouldn't go had an x-ray taken which says i have a small planter calcaneal spur and no fracture or dislocation, normal joint spaces and normal soft tissues. Dr. prescribe pain killer. Is there an exercise i can do like you show for planter fasciitis?

  32. Buy a printable worksheet with the Plantar Fasciitis Stretches & Exercises in this video here: https://www.askdoctorjo.com/purchase-plantar-fasciitis-worksheet

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