Plantar Fasciitis Treatment with Massage, Stretches, & Exercises – Ask Doctor Jo

Plantar Fasciitis Treatment with Massage, Stretches, & Exercises – Ask Doctor Jo

Hey everybody it’s Doctor Jo, and today
I’m going to show you how to relieve plantain french fry dis, I mean plantar
fasciitis. Let’s get started. To start off we’re going to do a calf stretch and this will also help stretch
that plantar fascia underneath. I like always putting a roll up underneath my
foot because that leaves the heel free to move around easily. Take a strap if
you have a stretch strap, if you don’t have that you can use a dog leash, you
can use a towel, or a belt but just make sure you put it right around the ball of
your foot. And you want to relax your foot. So you’re not actively moving the
foot, you’re pulling it towards you so as you pull towards yo,u you don’t want it
to be super painful, but you want to feel that stretching. You might feel it
underneath the foot, you might feel it in your calf back here, you might feel it in
both places, but hold that stretch for 30 seconds, relax it for about 10 to 15
seconds, and do that 3 times. So just stretching 30 seconds and then relaxing.
The next thing to do is massage out the fascia underneath the foot. So you can
have someone else do this for you, if you have someone to do it, or you can just
massage it yourself. The big thing about this is the plantar fascia that becomes
a fasciitis can be in your heel, it can be on the bottom of your heel, and a lot
of times it’s in this arch area, but it can be even up here as well, so sometimes
that heel pain that might be thought of to be achilles tendonitis or something
is actually plantar fasciitis, so massaging this whole area, getting all of
that fascia nice and loosened up really helps out a lot. So what I like to
do, you can get lotion or something if you want to to help relax it a little
bit, and make it a little easier to massage, but just start off by going in
the middle and just really push. You want to push them pretty firmly, but you don’t
want it to be super duper painful. It’s going to be comfortable if that fascia is
irritated, but you really want to just kind of start pushing it to stretch that
fascia back out. You might feel some scar tissue or
adhesions in there if it’s really flared up, and really work on those spots
to get it worked out. Then after you just kind of do some straight pushes up and
down the foot, start fanning it out. Now so start in the middle and pull out this
way and that feels really really good. Even if you don’t have plantar fasciitis,
that usually feels pretty good on the foot, so starting in the middle,
pulling out, go all the way into the heel even to the back of the heel a little
bit as well because that’s that’s up there where that planar fascia is as
well, so pulling out and pulling out. So you can do this for anywhere from two to
three minutes, really just to work it out and get get that fascia nice and
loosened up and feeling warm, and then you can start doing some circles in
there as well. And so again pushing pretty firmly but you don’t want to be
so uncomfortable where you can’t tolerate it very well. So then the next
thing you can do is roll it on a ball, so what’s nice with that is if you have
something that has some spikes on it because that really helps get in that
fascia as well, and so just sitting and putting some pressure through it rolling
all the way again to the end of the heel and then coming all the way back up to
the toes. You can go sideways a little bit and you want to put as much pressure
on it as you can comfortably tolerate, so you might have start off with just
rubbing just a little bit, not a whole lot, but just getting it working out a
little bit, but eventually you want to be able to start pushing a little bit more
really to stretch out that fascia a lot, and then the same thing here you can
just start off with thirty seconds, work your way up to a minute or two minutes,
whatever is most comfortable for you. Another one that I really really like a
lot is to take a frozen water bottle and use that to roll it as well. And some of
you might ask well how do I get a frozen water bottles, I’m doing this first thing
in the morning because most the time that pain is first thing in the morning,
well what you can do is put it in a little cooler by your bed. So these little sandwich coolers only cost a couple bucks, and if
you put a water bottle in there it should stay pretty frozen overnight or
you can set up a little mini fridge by your bed, that would be pretty cool, or
you can even train your dogs to go and get it in your refrigerator, but if you
don’t have any of that or if you don’t have somewhere in the house that can go
grab it for you before you first get up, get a little cooler and then just put it
in. Most people have coolers at home and then just set it by your bed so you
don’t have to walk before you do it. But this is nice because not only do you get
the massaging part but you get that pressure stretching out part as well. So
usually this is a very very good feeling if you have that plantar fasciitis
because that helps calm down that inflammation it makes it nice and cold,
calms it down, stretches it out before you even get up out of bed and start
walking in the morning. So this is a very nice way to start out as well and again
you can just go 30 seconds and then work your way up to about a minute and a half.
So while you’re in sitting, a good way to work those muscles underneath the
foot where that plantar fascia is, is take a resistive band and it doesn’t
have to be anything strong it can be the yellow lightest one, and put it right
about where your toes are. Give yourself a little bit of resistance, and just
bring your toes up, not the whole foot, just the toes, and then pull them down so
you’re working those muscles and tendons that go underneath the foot because the
ones that curl those toes under go underneath that so this just helps some
of that strengthening working those muscles, helps get that irritation out of
that area, that area, that area because it’s increasing the circulation in the
area so this is a really good one to do as well and it doesn’t take a lot of
stress on that foot so it shouldn’t really hurt ,and if it hurts, then
either take off the resistance, or just do it without the band at all. So this one again really helped stretch
out that fascia underneath the foot, so kind of get on all fours, put your toes
out in a fanning position so your toes want to go this way so they’re not here
but they’re putting a stretch underneath, and then come up into a tall kneeling
position and that stretches out that area so the more you lean back on your
feet, the more of a stretch you get. So you might only want to come here to
start off with, and you might feel that stretch a lot just right there, but if
you want more of a stretch, kind of bring your bottom back to your heels and that
will stretch that a lot. So try and get to 30 seconds if you can. If you just
want to start off with 10 to 15, that’s fine, and do that 3 times. So now we’re
going to stand up. So the next stretch you’re going to use a step it doesn’t
have to be a big one like this, it can just be a curb or a small step or steps
if you’ve got a second floor, but make sure you’re holding on to something for
balance if your balance is a little bit off just so you don’t fall over or hurt
yourself a little bit. So you’re going to step up onto the step, and then put the
ball of your foot right on the edge. That’s why you really want to hold on
to something so you don’t slip off. It’s better to do it with shoes on even
though you might not get as much of a stretch because it will grip the top a
little bit more, but if you if you feel comfortable enough you can do it with
bare foot so then you’ll get more of a stretch in that plantar fascia, but
just put the ball of your foot on the edge, and then drop your heel down until
you feel that stretch. So again, you’ll make sure you’re holding on to something
for safety just in case, and then holding that for 30 seconds, coming back up give
it about 10 second break, and then dropping it down again, hold it up for 30
seconds. So that’s a really good stretch I like that one a lot. if you don’t have a step you can use a wall or something with an edge that you
can just prop your foot up on, so the higher you can prop up your foot, the
more of a stretch you’ll get, and so if there’s a wall here, just kind of prop
your hands up on the wall for some support, and then just lean forward to
get that, I try and keep that leg straight and
lean forward, so again holding it for about 30 seconds, come down give it about
a 10 second break, and then propping it back up and leaning forward. So that will
give you a good stretch too, especially if you don’t have a step to to do that
stretch on. So now we’re going to do some strengthening stuff. So just standing in
place again, hold on to something if you need some balance like a sturdy chair or
countertop, and you’re just going to do some heel raises. So going up on your
toes, do a nice controlled motion. So coming up, and then slowly coming back
down. If you go up and you feel like you come right back down, make sure you’re
holding on to something because you want not to fall over, but you want to have
that controlled motion going up and down, really stretching out that area and
really controlling it to do strengthening as well as stretching. So
just start off with about ten of these, and then if that’s easy to do, you can
work your way up to 20 to 25. And then the last set of exercises is just a
balance series. So with the balance that helps those stabilizer muscles in the
foot that helps strengthen those muscles down there and helps work out that
fascia as well. So as simple as just standing on one foot for balance. Now
again if you haven’t done this before, or if you haven’t done in a long time, hold
on to something while you’re doing it. So hold on to a sturdy chair or a counter
top, and then if that becomes easy when you’re holding on, then you can just hold
on with one hand, and still doing that balance, and then that becomes easy, then
you can just hold on with one finger, and then eventually try balancing without
holding on to anything. So just start off with ten to fifteen seconds, take a
little break, but eventually you want to work up to trying to hold your balance
without holding on anything for about a minute. So those are your stretches and
exercises to relieve plantar fasciitis. If you’d like to stretch both sides if you
have time, you probably should because sometimes when you have that plantar
fasciitis on one side, it might start to try and come on the other side, so make
sure to try and stretch both sides. If you’d like to help support our page
so we can keep making awesome videos, click up here, and don’t forget to
subscribe by clicking down here. So remember, be safe, have fun, and I hope you feel better soon.

55 thoughts on “Plantar Fasciitis Treatment with Massage, Stretches, & Exercises – Ask Doctor Jo

  1. Hello. I came from one of your old videos about quad stretches to ask a question. A couple of months ago I was playing soccer for a couple hours. Once I got home I realized I had a big pain in my right thigh. At the beginning, my whole quad up to the knee hurt. But over the months the pain has Gone down but it's still there. Whenever I lift my leg and bring it up, there's still a pain. It used to always annoy me when walking but now it's only when my thighs in a certain position. Anyways I was wondering if these are symptoms of a stretched muscle. I haven't had time to visit a doctor about it. Thank you

  2. Awesome! Thank you! Do you have any exercises that can rebuild muscles in the feet due to having had Plantar Fasciitis and still having severe Neuropathy that has caused muscles to atrophy? Standing exercises wouldn't be possible yet, as even walking is very difficult. THANK YOU FOR YOUR TIME!!!

  3. No, but would that work if I can arrange it through Physical therapy? Would swimming type moves work? The Medications aren't really working enough. Thank you!

  4. once again another big thank-you from me.your videos make everything simple. broke my right foot in 4 places and severely broke my left knee falling of a hospital physio therapist is excellent but I forget most of it when I get home but I have you to turn to.even my physiotherapist was impressed with your presentation. love from your dogs.

  5. i work on RAW CONCRETE. With a Torch…so no pads.
    28 yrs at it….i was crippled. almost ready to give up. all cried out,i found your vids…I CAN WALK AGAIN….THANK YOU DR. JO.
    im a real mess….head to toe…RACING accidents to failing down my stairs….two cervical disc replacement surgeries….most recent in Feb of 2016. double plates….8 screws….so…HEAD-TO-TOE i am a mess.
    but at 55…i am now running a bit in my pasture!!!

  6. I play tennis. I've had plantar pain for about 3 weeks in my left foot only. Just watched your video and will try it but, should I continue to play "through the pain"? I only get to play 2 to 3 times a week and don't want to fall behind.

  7. Just love the Step stretch one really feel it pulling and stretching , I'm booked in to my GP. on Friday for another cortisone injection but trying to do as much excersies as possible I I read on another post that these injections don't cure only mask the problem what would you advise please ? This is a reoccurring problem to me and it's really hit with a vengeance this past few weeks .

  8. Hi, I enjoyed watching this excellent clip.
    I am suffering from Plantar fasciitis in both legs for 3 years now.
    how many times per day do you recommend to do this treatment ?
    and after how many weeks / months usually an improvement begins ?

  9. Thanks for posting these. Unfortunately I can't get help from my healthcare providers, so I have no choice but to DIY my diagnosis.

  10. There is no swelling or pain when I press with my hand in both the heels, blood reports are okay
    What could be the reasons
    I am very active
    Play golf every day
    Recently went to play world police n fire games in LA and have won gold medal in golf
    Doctors says it is Cz of hamstrings
    They very stiff n tight
    Some doctors says it is Cz of back problem
    Don't know how get out of it
    Pl help n suggest

  11. I'm super hurty. Been that way for a few months. I sleep in a boot, but it still hurts. One thing that gives relief is the spiky ball you have in this video. This week I've been rolling around on it pretty much all day while I'm at work. Is that bad? You say to do it for a minute or so. Is it bad to do it for much longer? It just feels good to roll it around.

  12. Thanks but none of these exercises have worked for me. Im thinking because I walk a lot on a concrete floor all day and just maybe need rest.

  13. My GP told me to do these exercise for my Plantar French Fritis. I've been doing'em for months along with night splints. The only symptom I have, pain and burning at the bottom of both heels that starts as small discomfort in the morning and gets significantly worse through the day, has only gotten worse to a point where it significantly interferes with my day and NSAIDs do not work. My GP told me there is nothing else that can be done…..

  14. Hey Jo,
    Thanks for the video. Love the positive energy you have .
    Just a quick question, I am an athlete and had the Plantar Fasciitis pain for about 4 5 days.
    as soon as I warm my feet up with some basic stretches I feel like there is nothing wrong with it and I can push myself as I used to in my games ( I play beach volleyball competitively ) .
    I know it is always the best to rest but at the moment I am in the middle of my tournament and can't rest it. Is it ok to push like this for a month ?
    My body is usually better than average person in recovery time.
    Keep up your great work.

  15. So I've had PF in both feet at one point or another. And both in the heel & middle of my foot by the arch. Right now i have it in the heel of my left foot (not the dominant side) and it's been hindering me from walking.

    By accident, looking for some object to try to massage it with, I stumbled across my 5 lb weights. While sitting on the bed, with the affected leg bent with the heel facing me, I gently press the weight against the heel of my foot and do a range of motion movement. It sounds like popcorn popping. But feels amazing. I also gently roll the weight across the bottom of my foot with the flat side still facing upward along the muscles you point out in the video. Its been feeling sooo good. And my PF that I've had for about 3wks is starting to subside.

    What do you think? Is this a good or bad idea?

  16. I wanted to say thank you. I just saw this, and my feet have been swollen and in pain since August (currently almost the end of March).
    I did the massage along with you. This is the first time I have felt a bit of relief in a long time.
    Ibuprofen, Advil, Tylenol, Mobic, and Naproxen do not work. So my feet have been swollen from when I get up and until I go to bed.
    This massage actually helped the swelling go down a bit as well.
    I don't know why I never thought to look up this before, but I greatly appreciate you doing this and wanted to say a big thank you to you.
    I have dealt with Plantar Fasciitis since I was 12 and I am currently 27. Starting in August was the very first time that is has hurt this bad.
    So, again, thank you very much. <3

  17. I'll do this kind of exercise, I'm searching what kind of exercise for my plantar fasciitis and thanks God I found this video of yours Dr. Jo…thanks for sharing 🙏❤

  18. Dear Dr.Jo thank you a lot.
    I am physiotherapist and i am following your videos. a lot of thing i learn it from you really really amazing.thanks again.💐

  19. I'm so happy I found your channel.

    I have been NWB for almost 4 months, I have started doing home exercises – mandated by the doctor- but I had a lot of pain due to plantar fasciitis, impingement, P. tibial tendonitis. For 2 days I have added your exercises to my list and the pain is almost gone.

    Today, I dared and massaged my plantar area and when I was done I felt my feet funny. I realized that it was so stiff that I was not touching the ground with that part and it was finally relaxed. Thank you so much!

  20. Hi doc I just recently got this pain and still dealing with it
    Massaging it really helps but can’t lift my self on my toes yet, it feels impossible Do you recommend doing exercise after the pain is gone or can I start now?
    Thanks for your help!

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