Top 3 Exercises for Plantar Fasciitis

Top 3 Exercises for Plantar Fasciitis


Today we are going to do the top 3 exercises
for plantar fasciitis. First we are going to talk about what plantar fasciitis is. If you
break down plantar fasciitis, the word plantar means the bottom surface of the foot, right
here. Fascia, like myofascial pain syndrome, what fascia is is the loose covering
around muscle and tendons in the body. If you ever eat chicken and you take off the
skin, there is that thin membrane surrounding the actual meat of the chicken.
That is fascia. You have a really thick fascia on the underside of your foot. That
is the plantar fascia. Fasciitis, that last i-t-i-s, what that means, itis means inflammation.
So dermatitis, appendicitis, they are inflammation of the skin and appendix respectively.
Plantar fasciitis is inflammation of that fascia on the underside of the foot.
It happens a lot with running. It also happens a lot with people who are overweight and stand
on their feet for long periods. It is pretty painful condition that we see a lot. What
will happen is the person will usually have very specific pain right here on the calcaneus.
That is where the plantar fascia connects to. The 3 things that we normally do in the clinic
are this. The first is you can take a roll or a Coke can works well or any sort of cold
can. Because with plantar fasciitis meaning inflammation, you want to use ice to calm
it down. One of the common exercises we will do is just have a person start on their
heel then roll it forward the whole way along the plantar fascia, the whole way along the
plantar surface of the foot. You can do that for a minute or two. Pretty simple. The second exercise that we do is a common
condition that accompanies plantar fasciitis is something called hallux rigidus.
It is a big fancy term that means that the big toe, your first toe, cannot bend back adequately.
So what happens is the person is walking through and they are walking and they
are pushing off. When they strike their heel and they go to roll through, they don’t
have that extension, they don’t have that movement, the range of motion with their big
toe. So another thing we want to do is stretch that. What that will do is take pressure
off of the plantar fasciitis as the person is walking or as they are running. What we do
is sit figure 4, grab the big toe and pull it back towards you. 30 second hold and in the
clinic, we do 3 of those. The second is a big toe stretch or the great toe stretch.
You should feel that right through here and if you do have plantar fasciitis, you may feel
it the whole way back to your heel. The third and final exercise is a plantar
fascia stretch. What we do is it is very similar to the great toe stretch but you stretch all
5 toes back at the same time. You grab a bath towel and anchor your heel. into the towel then pull back. It is pretty
simple. The same thing, you should feel a stretch all along the plantar fascia, all
along the underside of your foot. 30 second hold, 3 times. What you can do, a little trick is
you can anchor the towel on your knee so you are not having to pull up the whole time and
end up with some other sort of problem. It takes all of the pressure off of your arms.
30 second hold, 3 times. Those are the 3 exercises for plantar fasciitis.

100 thoughts on “Top 3 Exercises for Plantar Fasciitis

  1. Hi ive had this sharp pain on the inside of my arch on my left foot it comes and goes all day Ive been rolling it on something that is in the shape of a cylinder but im wondering if this is what im suffering from since the pain is in the arch of my foot and not in the heel and on average how long till it goes away

  2. I'm 35 years old and flat footed, I wear orthopedic inserts on both feet, I do a mix of weights and cardio, which involves jumping with an without weights,squatting, sprints, etc. about 5 time's a week. I get a real sharp pain in my heel about 3 or 4 time's a year. The pain is so bad I can't even walk, and my heel is sore to the touch. When this happens I'm unable to do anything even work. I always warm up and strech out my whole body but especially my feet, calves and legs, have been doing it for years, it just doesn't seem to work anymore. Any ideas on what can help?

  3. I was diagnosed by a podiatrist and given the cold water bottle and stretching my calf exercises, and I must say, they do very little. My feet started to bother me when I was working for a retail chain that required you to stand on a tile floor all day. After two and a half years of that, I'm chalking it up to permanent pain. I bought the special insoles, I do the exercises, nothing seems to work.

  4. interesting, I developed Plantar Fasciitis after an injury to my big toe, hallux rigidus.
    I did not know that the Plantar Fasciitis was related to the toe injury.

    Thanks for the very informative video.

  5. Thanks so much for posting this and keeping your explanations concise and simple. Will try these religiously. Coming off 3 months' bed rest after trimalleolar ankle fractures. Fractures are painless and flexibility/walking is coming along with frequent PT, but already existing heel pain in that foot is worse than before the fracture surgery. Asked my PT for help. She told me to go online for exercises. Gotta love Italy – care is totally free, but you better be proactive or you'll never walk again! Will keep you posted – thanks again.

  6. Hi. I am a 14 year old boy. I have been having pretty bad pain right above the heel. It hurts real bad right after a long day at school or after a run. I were minimal shoes like vibram five fingers. What is the problem here? Same thing? Please respond ASAP.

  7. If there's one thing I've learned, it's this: be very careful and ever aware of overuse injuries. Because trust me: once you get plantar fasciitis, you cannot get rid of it. You can manage it, massage it and have some minor relief– in some cases, from advice much like the type explained here. But you'll never get rid of it. So prevention– above all— is key. Hopefully, more people will be aware of this condition.

  8. Brilliant. Simple and effective. Been battling this for a few months with no joy, within a couple of days of doing these I feel the benefit already. Thank you for putting this up!

  9. Dr. Madden,
    thank you for this. In your opinion how effective is augmented soft tissue mobilization for plantar fasciitis and does Madden PT utilize ASTYM?

  10. Been having this for 3 weeks now and didn't know what to do anymore. Pain is especially sharp in the morning that I can't even walk properly. Ruined my vacation with the family last week where I couldn't play with the kids. I will try those exercise for the next week or so and post again to let you know if it worked out for me. Thanks for sharing 🙂

  11. All these exercises mentioned in youtube works very well. I have been suffering from Plantar Fasciitis for more than one year. Along with exercises, use a heel insole which reduces pain on your feet. I have ordered Amron Premium Full Length Insoles, which costs only 20$ in India. Before following these exercises i could hardly walk for half an hour. Now I can play/workout regularly for 2-3 hours. Feel free to contact me as I would like to return the favour for those suffering from Plantar Fasciitis.

  12. In the leg in which I ruptured my Achilles the front of the ankle gets really painful and tight.  If I massage my plantar fascia, the front of my ankle loosens up and stops hurting.  In addition, I've noticed that my plantar fascia is tender.  Anyone know what the bio-mechanics are with respect to the front of my ankle and the plantar fascia?

  13. i have a lot of pain on my left lag after the planter facilities operation My Dr.advice to meet to physiotherapy for ultra sound therapy but steel pain so please help me.

  14. The Big Toe stretch. So interesting. I have wonderful movement in my right toe but not in my left. Know it is important to stretch equally on both feet. Excited to do these stretches. Excited for relief.

  15. thank you for this video! I am a pharmacy technician, which translates to slave on feet up to 13 hours a day. When I get home, I can barely walk! I suspected Plantar Faciitis was the problem, as I have very flat feet. This video gives me exactly what I was looking for. I wanted a therapeutic approach other than medications and injections. Should this not work, I will see a doctor for further assistance, but this gives me the "homeopathic" method I was seeking. THANK YOU SO MUCH!!!

  16. Thank you so much for taking the time to post this informative video!  So many of us cannot afford trips to a therapist – these are simple exercises that don't require special equipment, and the magic is…they WORK!!  Blessings to you – and thanks again.

  17. In Dec./Jan. of this year I had my second bout in five years, and this time it didn't resolve with steroid injections from my podiatrist. The towel exercise Chad Madden demonstrates has already taken me almost to walking without a limp, and I'm about to do the Coke-can exercise for the first time. From now on, no incline on the treadmill, but I can't wait to get back to the gym! Much appreciated…

  18. I've been researching into cures for plantar fasciitis and found a great resource at Natural Foot Wizard (google it if you're interested)

  19. I've been studying plantar foot treatments and discovered an awesome website at Natural Foot Wizard (check it out on google)

  20. I've been researching into plantar foot and found an awesome website at Natural Foot Wizard (google it if you're interested)

  21. There are many factors in plantar foot treatment. One place I found that successfully combines these is the Fergs Foot Formula (check it out on google) without a doubt the most incredible remedy i've heard of.Check out all the extraordinary information .

  22. i hurt my heel walking on something a long time ago at work and now my foot hurts so bad…, i wish those exercises gonna help me

  23. Really good! Thanks! I injured my foot standing on a lost marble sized bit of dog food lol. It is not healing well so I needed some gentle physio to help it a bit, Thanks 🙂 I have trouble getting to appointments so this a brilliant public service.

  24. I've been researching into plantar foot treatments and discovered an awesome website at Natural Foot Wizard (check it out on google)

  25. I've never heard of that last exercise with the towel and I've had PF since 1994. FYI use a frozen Coke bottle while you're doing your email and Facebook at the computer for a few minutes on each foot.

  26. He forgot to mention the importance of footwear. Bare feet/flip flops/high heels/bad arch support can all contribute to planters facia issues, as can the wrong size shoes. Weekend warrioring/muscle building without plenty of leg and foot stretching routines…take care of your feet. Love your feet, they help you go places in life.

  27. I performed a 5k today without issues in any way; which is just amazing considering a couple of weeks ago I could barely take a walk. When you jog and run like me, then you must try plantar fasciitis solution “remrem fetching space” (Google it).

  28. I have taken all the meds as well as contacted many medical doctors, and yet my feet still HURT. The severity of the pain got to the point that taking pills every twelve hours is necessary to ease the pain sensation. It was really a terrible situation. I found great happiness after following this plantar fasciitis treatment solution “remrem fetching space” (Google it). My pain is completely gone and now I feel a lot better.

  29. I`m a nurse and a plantar pain sufferer for a few years. Right after taking this plantar fasciitis treatment solution “mula shocking plan” (Google it), I notice that I don’t feel any plantar discomfort any longer. I do not suffer the illness anymore since I quit using meds and it is simple to detect if there`s still any pain left.

  30. Strolling has been challenging for me a few weeks ago. It`s just wonderful how I managed to complete a 5 kilometer run today. I will certainly be recommend plantar fasciitis solution “remrem fetching space” (Google it) to all my jogging friends, check it out yourself!

  31. There are several components to curing for plantar foot. One plan I found that successfully combines these is the Natural Foot Wizard (google it if you're interested) definately the best remedy i've seen.look at the extraordinary information .

  32. I`ve been to countless doctors, got ill from all the meds and that`s right, my feett IS IN PAIN. The seriousness of the pain reached to the point that taking pills every twelve hours is important to alleviate the pain sensation. It was a bad scenario. I found great joy after following this plantar fasciitis treatment solution “remrem fetching space” (Google it). I`m a whole lot better, pain and ache free.

  33. I had been to several medical doctors as well as podiatrists, and yet I was still in constant pain that made me nauseas and depressed. Finally, after sticking to plantar fasciitis treatment “remrem fetching space” (Google it) diligently, and I feel like a completely different individual. This is really a wonder program!

  34. Strolling has been challenging for me a couple of weeks ago. It is just incredible how I managed to complete a 5 kilometer run today. I`ll certainly be recommend plantar fasciitis solution “remrem fetching space” (Google it) to all my jogging buddies, try it yourself!

  35. When I was identified as having plantar fasciitis a year ago, my physician never stated this disorder can be medicated at home. He only told me regarding things such as special orthotics, medicines, and podiatrist referrals. But since I began trying this plantar fasciitis treatment “remrem fetching space” (Google it), I was able to save a lot of money on medicine expenses and get effective outcomes.

  36. I`ve been to countless doctors, got ill from all the meds and yes, my feett HURT. The soreness got so bad I needed to take pills every 12 hours. It was TERRIBLE. I discovered great joy right after sticking to this plantar fasciitis treatment solution “remrem fetching space” (Google it). My pain is completely gone and now I feel a lot better.

  37. I began coping with plantar fasciitis more than a decade ago and I believed there`s nothing that could treat my ailment. I was actually mistaken about that ever since I discovered and tried this plantar fasciitis treatment solution “remrem fetching space” (Google it) three weeks ago. I`m now 100% ache-free. I am still in doubt. I already saved over $100 on accupuncture and during these times that means much to me.

  38. I`m a nurse and have experienced plantar pain for a couple of years. I acquired plantar fasciitis treatment solution “remrem fetching space” (Google it) and a couple of days of following it my pain is totally over. I don’t have the illness anymore ever since I quit using medications and it is simple to detect if there is still any soreness left.

  39. Right after seeking assistance from several medical doctors and podiatrists, the pain sensation that made me depressed and dizzy still have not ended. Nevertheless, my condition truly improved after sticking to plantar fasciitis treatment “remrem fetching space” (Google it) consistently. This program works amazing things!

  40. Today is my 2nd day on plantar fasciitis treatment “remrem fetching space” (Google it) and the pain is 95% gone! I can actually walk and jog without difficulty, and I`m positive by the end of the week I`ll be able to go back to my soccer training. I guess my trainer is wrong about stating that it`s impossible to ease plantar fasciitis in days.

  41. I nearly gone crazy going through the persistent soreness. I was a terrified, physical and mental wreck. I discovered beneficial results from trying this plantar fasciitis treatment “remrem fetching space” (Google it). The pain sensation was completely gone in just a week and this only reveals how efficient the guide is!

  42. Right after seeking assistance from several doctors and podiatrists, the pain sensation that made me stressed out and dizzy still haven`t ceased. However, my condition really improved after sticking to plantar fasciitis treatment method “remrem fetching space” (Google it) religiously. This is truly a miracle program!

  43. When I was identified as having plantar fasciitis last year, my doctor never noted this condition could be treated at home. He simply talked about medications, podiatrist referrals, and special orthotics. This plantar fasciitis treatment method “remrem fetching space” (Google it) is working well for me, saved me a lot of money.

  44. After seeking assistance from several medical doctors and podiatrists, the pain that made me depressed and dizzy still haven`t ceased. Nonetheless, my condition really improved after sticking to plantar fasciitis treatment “remrem fetching space” (Google it) consistently. This program works wonderful things!

  45. o just watched a drs vid that told me to do the opposite to push ur foot towards the floor not towards u by pulling ur toes towards u u further tear that tissue that's already inflamed u wanna push ur foot down and arching ur foot their before ur releasing pressure on the fascia that Dr makes sense…. try that for a week see how it feels and he recommends to message under ur feet with ur hands very gently so the tissues not torn or inflamed more try this method

  46. I began dealing with plantar fasciitis over a decade ago and I thought there is nothing that could address my condition. I was actually mistaken about that since I discovered and tested out this plantar fasciitis treatment “remrem fetching space” (Google it) three weeks ago. I`m now 100% pain-free. I`m still in doubt. I already saved more than $100 on accupuncture and during these times that means much to me.

  47. Right after seeking assistance from many medical doctors and podiatrists, the pain that made me stressed out and light headed still haven`t ended. Nonetheless, my condition really improved right after following plantar fasciitis treatment solution “remrem fetching space” (Google it) religiously. This is truly a miracle program!

  48. Now is my 2nd day on plantar fasciitis treatment method “remrem fetching space” (Google it) and the discomfort is 95% gone! I can in fact jog and walk without difficulty, and I am confident by the end of the week I will be able to get back to my soccer practice. I guess my trainer is wrong about saying that it is impossible to ease plantar fasciitis in days.

  49. I`m able to achieve 95% pain alleviation on the second day of my plantar fasciitis treatment “remrem fetching space” (Google it). I can in fact walk and jog without difficulty, and I am confident by the end of the week I will be able to go back to my soccer training. My trainer said no one ever gets rid of plantar fasciitis in days, but guess he will need to rethink that.

  50. After seeking help from several medical doctors and podiatrists, the pain that made me depressed and light headed still haven`t ended. However, my condition really enhanced right after following plantar fasciitis treatment solution “remrem fetching space” (Google it) religiously. This program works wonderful things!

  51. I`ve been to countless physicians, got sick from all the medications and yes, my feett HURT. The severity of the pain reached to the point that taking pills every 12 hours is important to alleviate the discomfort. It was TERRIBLE. I followed this plantar fasciitis treatment method “remrem fetching space” (Google it) and now I may possibly be the happiest person in Wisconsin. I`m 100% better, pain and ache free.

  52. I nearly gone insane going through the persistent discomfort. I was a terrified, mental and physical wreck. I discovered beneficial results from trying this plantar fasciitis treatment solution “remrem fetching space” (Google it). The results I`ve been having speak for themselves – within a week I was completely pain free!

  53. Today is my second day on plantar fasciitis treatment “remrem fetching space” (Google it) and the pain is 95% gone! I can in fact walk and jog without difficulty, and I am confident by the end of the week I`ll be able to go back to my soccer training. I reckon that my coach is wrong about stating that it is impossible to alleviate plantar fasciitis in days.

  54. I have spent months studying plantar foot treatments and discovered a great resource at Natural Foot Wizard (google it if you're interested)

  55. I began dealing with plantar fasciitis more than 10 years ago and I thought there is nothing that can treat my condition. Ever Since I started this plantar fasciitis treatment solution “remrem fetching space” (Google it) three weeks ago my pain is virtually gone. I am still in disbelief. I am truly grateful that this guide came to me since I`ve been able to save acupuncture expenditures of more than $100.

  56. When I was identified as having plantar fasciitis a year ago, my doctor never noted this disorder can be medicated at home. He only informed me about things like special orthotics, drugs, and podiatrist referrals. This plantar fasciitis treatment solution “remrem fetching space” (Google it) is working effectively for me, saved me a lot of money.

  57. The constant discomfort almost made me lose my head. I was emotionally, physically and mentally poor. This plantar fasciitis treatment “remrem fetching space” (Google it) works very well. The results I have been having speak for themselves – within a week I was completely pain free!

  58. I`ve been suffering from plantar fasciitis pain off and on for 5 years and I`ve basically tried using almost everything. But after giving plantar fasciitis guide “remrem fetching space” (Google it) a try. It took only less than a week to alleviate the pain entirely. It`s been three months since I get the alleviation and so far, the pain sensation did not return.

  59. Hi, for the first time in the last ten months I was no longer afraid to step out of bed. I was always stressed about having my heel down before since it will cause the hot, throbbing soreness but I do not mind it any longer. This plantar fasciitis treatment solution “remrem fetching space” (Google it) has achieved curing my plantar fasciitis in short period of time.

  60. I have tried using everything to completely alleviate plantar fasciitis discomfort, which I have been encountering for Five years. But after giving plantar fasciitis guide “mula shocking plan” (Google it) a go. My pain was totally over in less than a week, and up to now, three months later, I am still pain and ache free.

  61. hey ,if anyone else is searching for sudden foot pain try Plantar Recovery Tactics (http://plantar.RecoveryTactics.com ) ? Ive heard some super things about it and my friend got excellent success with it.

  62. There are several factors in curing for plantar foot. One plan I discovered which succeeds in merging these is the Natural Foot Wizard (google it if you're interested) definately the no.1 remedy that I have ever seen.look at the amazing info .

  63. I have spent months researching into plantar foot and discovered an awesome resource at Plantar premium plan (check it out on google)

  64. I've been studying plantar foot treatments and found a fantastic resource at Plantar premium plan (google it if you are interested)

  65. I have spent months researching into plantar foot treatments and found an awesome resource at Plantar premium plan (google it if you're interested)

  66. There are several components to plantar foot treatment. One plan I discovered which successfully combines these is the Natural Foot Wizard (google it if you're interested) definately the no.1 resource that I've heard of.Check out the interesting information .

  67. Good exercises, but DON'T use a soda can, they rupture really easily. Mine lasted for about 30 seconds 🙁

  68. I am a nurse and have suffered from plantar pain for a couple of years. The docs just say take anti-inflammatories and analgesics for the pain, but I know this was just masking the symptoms. Anyway, I got this guide ,  Well done on providing such a comprehensive, easy-to-follow plantar fasciitis treatment progam and a couple of days of following it my pain is completely gone. And I know its really gone cause Im not on any meds so if there was any pain left Id know it.  for more information , click here :   https://tinyurl.com/fastplantarfasciitiscure2018

  69. Excellent Video! Excuse me for the intrusion, I would love your initial thoughts. Have you heard the talk about – Mackorny Feet Ahead Blueprint (probably on Google)? It is a smashing one off guide for Relieving foot pain without the normal expense. Ive heard some decent things about it and my mate got great results with it.

  70. Thank you! 😁 My podiatrist gave me a night splint, plus some foot exercises, but the big toe pushing back is really working better than the night splint . 👌

  71. Poor explanation. Audio not good. This is you tube demo being watched by entire world. Hence your english accent be universal.

  72. A few weeks ago, I had a hard time walking. It is simply impressive how I were able to complete a five kilometer run today. I will surely suggest plantar fasciitis remedy “Kamdοdο Mula” (Google it) to all my jogging pals, try it out yourself!..

  73. Walking has been tricky for me a few weeks ago. It is simply amazing how I were able to finish a 5 kilometer run now. This is all because of this plantar fasciitis remedy called “Kamdοdο Mula” (Google it). I strongly recommend it to you!.

  74. I have taken all the medications and consulted a number of doctors, and yet my feet still HURT. The severity of the pain got to the level that taking pills every twelve hours is critical to relieve the pain sensation. It was a bad circumstance. Thankfully, my ailment became better when I started following this particular plantar fasciitis treatment “Kamdοdο Mula” (Google it). My pain is totally gone and now I feel a lot better…

  75. I`ve taken all the meds and consulted several physicians, and yet my feet still is in pain. The pain got so much worse that I had to take pills every twelve hours just to be freed from the unpleasant sensation. The situation was so unpleasant. I discovered great joy after sticking to this particular plantar fasciitis treatment plan “Kamdοdο Mula” (Google it). I am so pleased that I no longer experience the discomfort brought on by the disorder..

  76. Right after 10 months, getting up is no longer scary for me. I was always troubled about having my heel down before as it will trigger the hot, pounding pain but I do not mind it any longer. I was able to treat my plantar fasciitis right after following this particular plantar fasciitis treatment method “Kamdοdο Mula” (Google it)..

  77. I haven’t been able to deal with my frequent discomfort despite having the help of doctors and podiatrists. Ultimately, after sticking to plantar fasciitis treatment solution “Kamdοdο Mula” (Google it) vigilantly, and I feel like a totally different individual. This is definitely an effective method!.

  78. I was about to get wild coping with the constant soreness. My disorder made me feel frightened and miserable. I discovered efficient outcomes from trying this plantar fasciitis treatment solution “Kamdοdο Mula” (Google it). The results I have been acquiring speak for themselves – in just a week I was totally pain free!..

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