What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I’m going to show you how to fix plantar
fasciitis once and for all. All right, guys. If you have plantar fasciitis you know it. It’s one of those ailments that you instantly
know you’ve got because you’ve got that defined heel pain. Almost that sharp, knife-like pain in your
heel. Especially when you get up in the morning,
you take that first step, and it feels like someone is ripping the under foot apart. That is essentially what’s happening there
because the plantar fascia – which we’re going to show with this piece of band here
– is absorbing stresses that it never has to in the first place. The problem is, all our focus and attention
when we go for treatment is on this plantar fascia. That’s the mistake because, again, this
is not the cause. This is the result of what’s happening somewhere
else. So, when we look at the foot, when we look
at the plantar fascia, we know what it does. It’s supposed to attach back from the heel,
up toward the toes, and its main function is to provide some support for that arch that
we have in our foot. A lot of us don’t have it. I have none because I have an extremely flat,
pronated foot. Well, it’s supposed to provide some good
support for the arch. What it’s not supposed to do is have to
provide support during propulsion and to absorb all the forces of propulsion when we move
our body. That’s what we’re asking it to do by having
things wrong with the mechanics of our ankle, or our knee, or hip, or even our back. Literally, our midback can cause issues down
here and you have to address those. If we’re talking about this, why is it so
important? Because it comes down to the heel. You can see here with the heel, there are
a couple of states I want you to see, guys. The first thing is, we know we have mobility
of the heel. This is the calcaneus. We know that it can move either in this way
– inverted – or it can move out – everted. When it moves out, that’s associated with
this ability of the mid foot to adapt to the surface that it’s on. It becomes a lot looser. So, if I take this, and I move it out – you
can do this on your own foot, by the way. You’ll feel this. If you move the heel out you can see that
all the joints in the mid foot are nice, and loose, and mobile, and I can twist and turn. That’s what happens when our foot hits the
ground. We go into this pronation, the heel kicks
out, we go into this pronation, so we have the ability to adapt to the surface. Even if it’s an uneven surface. You want to have the ability to have that
mobility to absorb the stresses of that. If your foot was a rigid lever here and it
hit the ground every time, there’s nowhere for the forces to go, except up into the knee,
up into the hip, or even up into the low back. Which can cause problems. You want that mobile adaption here to absorb
those forces. The next thing it does, if I turn it in and
I invert it, what’s happened here? All that mobility is gone. You can see this is a lot more rigid here
than it was before. That’s a very important thing – and a
good thing – because what happens when I want to push off my foot when I’m running? I want it to be rigid, so I can push off and
gain a lever and propulsion forward. If it was trying to push of a loose foot,
you could see that would be unstable and that’s not really productive, in terms of propelling
me any distance with any force. There’s the problem. The problem is, and what happens is, when
we get into a position where we need to propel; that foot is in an unstable, loose state. That heel is everted instead of inverted. So how do we fix that? What’s the cause? Well, there are a lot of causes. Let me show you. We come back up. Again, people spend all their lives rolling
it out with a tennis ball, getting an ultrasound on the bottom there, doing all the things
to try and loosen that up, and that is not the problem, guys. That’s not the problem. You’re going to get temporary relief of
a symptom, but you’re not going to get at the cause. So, throw that away. What we do is, if I’m in – let’s talk
about walking and running. As I start to walk, again, when my foot hits
the ground here, I need the ability to adapt to that surface. That’s going to allow the absorption of
forces, so I don’t get too much going into my knee, or hip, or low back. Then as I start to go through and walk through,
I need this to lock up, at some point. We need that heel to kick in. So, I get that ability of that foot to the
original lever, so I can propel off, and then step through, and then go again. Well, I could tell you this: if you have tight
calves, you’re going to lose the ability to do that. You’re going to cause a timing issue down
here in your foot that will be felt and absorbed by the plantar fascia in a way that it’s
not meant to handle. Let me spell that out for you a little more
and show you how that works. Let’s say I’m – let’s work on this
side here. As I’m through, you can see that’s the
moment and gate I need the most dorsiflexion. Meaning, the bending of the ankle upward. Closing down this angle between my shin and
my foot. I need dorsiflexion here. So, as I go through, if I don’t have dorsiflexion
– why? Because I have tight calves and I can’t
get that. What’s going to happen? I’m going to get dorsiflexion, but not from
here. I’m going to get it through that mid foot. How do we get that dorsiflexion here through
the mid foot? We have to make sure it’s loose. We have to make sure it’s unlocked. We have to make sure that heel is kicked out. So, what we do is, if you look at it – and
I’m going through here. I don’t have any more dorsiflexion, but
I know I need it because I need to be able to load this hip up to be able to come through;
what am I going to do? At that point, I’m going to take it from
here by keeping the heel kicked out by having the foot collapsed down. Guess what happens now? Now, when I got to take a step – and I’m
not just talking about taking one. I’m talking about running a mile and taking
hundreds, and thousands of steps. Every time, I’m pushing off an unstable
foot. A loose, floppy foot. The only thing that can provide support for
that is that lousy, little plantar fascia under your foot, which is not designed to
do that. Support the arches standing? Great. But to be able to supply the rigidness of
the foot to be able to propel yourself? No chance. So now I try to push, and I try to push, and
I try to push, and I do that over, and over, and over again; that creates a lot of inflammation
and strain in that tendon. Over time, it can cause some tension stress
on that tendon this way. Which causes heel spurs to form because of
all that traction stress. And it’s just a big mess. But you need to stretch your calves out. So, we talked about some other causes. I’m going to get into those in a second,
but what’s the problem? What would you do for your calves? “Well, I’ll just go hang off here. Like this. If I just do this, and I hang down” – this
thing is going to fall over on me. If I’m here, and I stretch my calves like
this, on the stairs, that should do it.” No. That won’t do it. That won’t do it because you’re not mimicking
the stress that you’re under when you’re at that moment in that backside gate that
you need to fix. So, what you would do is a stretch over here
against the wall. You’re probably saying to yourself “Well,
I’ve done this before. Okay, do that calf stretch? Yeah, do that with both your knee bent, and
with your knee straight so you work the gastrocnemius and the soleus, and I should be good to go.” Not really. There’s something you’re overlooking here. If you remember, when I took this position,
that position of the heel. We said that the problem was that the heel
was kicked out at that point. We want the heel to be able to be inverted,
kicked in so we can turn it into that rigid lever we can propel from. So, if we’re in that position here, what
you want to do in order to turn this heel back in the proper position to be inverted
here, you want to drive your foot across your body here. You want to drive your leg across your body. So, it’s not just this way because if I’m
doing this, I’m just feeding more into that down, and in position, which is part of the
problem. I can turn it on by just allowing my foot
to come and reach this way. So, as I reach into the wall that way and
stretch back here, now what I’ve done, as you can see, I’ve kicked that heel in. Which has turned this foot into the lever
it’s supposed to be. Now I’m stretching out the calf in that
position. Just like that. What we can do is make it more dynamic, where
go and reach across the body that way. But as I reach in, I’m still pushing down,
making sure this heel is in contact with the ground to stretch that calf out. If I wanted to turn in all three dimensions,
I could try to rotate back toward you guys there, and you can see that just by rotating,
how the heel has to kick in, and I maintain that stretch. You walk away from that stretch and you’re
like “Wow! That feels a lot looser.” Now, if I’m in this position here, my heel
is better able to absorb those stresses and turn into that rigid lever without having
to be thrown onto that plantar fascia, which is the problem. Now, how could other things be causing it,
and what could you do? Outside of doing that stretch – which, by
the way, a quick way for you tell – if you have pain, say, in my left foot, and you go
to test your calf flexibility; if you notice you have tight calves, that is almost always
the cause of the problem that you’re dealing with. So, you would stretch the calves like I said. You do this religiously. Every, single day. Just go through it for about three to five
minutes every, single day. Sometimes multiple times a day. Over the course of a few weeks, by taking
the stress off the plantar fascia that inflammation will go down and your problem will be solved
once, and for all. But, let’s say you test your calf on that
side and it’s loose. You don’t have any tightness in your calf,
but you still have pain there. Well, then you’ve got to look at the other
side. Problems in the other side can cause loading
issues on that side. So, let me give you an example. We talk many times here about the importance
of having glute medias strength, and how a weak glute medias – and squatting alone
isn’t going to do it, guys. Deadlifting alone is not going to do it. You need to strengthen those muscles independently. If I have a weak glute medias that does this,
we know it’s that Trendelenburg Gate that Jesse demonstrated so well back in that anterior
pelvic tilt video. If this drops because this is loose here,
what has it done to this foot? You can see what happened. Again, if I put my weight this way, because
I have a weak glute medias on this side, you can see it’s collapsed this foot. It’s kicked the heel out on this side. It’s made the arch fall here. It’s created that loose midfoot. So now if I’m trying to run and I’ve got
a weak glute medias on the opposite side, you can see how all those things are going
to happen to you again. I’m going to have that midfoot trying to
propel an unstable foot, and we’re going to have a lot of issues. So, you want to strengthen this opposite side’s
glute medias. I’ve done a whole video on that, on how
to od that. I’ll link those at the end of this video. But you would do something like, if I was
trying to strengthen this glute medias I’d stand up here against a wall, I’d let it
drop out to the side, and then I’d lift it up and squeeze in. So, drive this hip toward the wall. This is just going along for the ride. Drive it in, squeeze. Drive it in, squeeze. You can feel it right here, in that glute
medias, doing all the work. You can do that – you can even weight it
by using a resistance band as well. Now, one last thing. I talked about all the way into the low back,
or the midback. How the hell could that have any impact on
what’s going on? Well, when you walk, you’re supposed to
be able to rotate. You don’t see it as much, but we do. Obviously, as we step, we rotate. With every step we take. So, let’s say I’m able to rotate this
way. I’m going to over rotate this way. What happens as I rotate this way? You can see this foot comes down. It goes from here, and down. So, that means if I can rotate in this direction,
this is going to come down. If I can’t rotate back, that’s going to
cause a problem in our ability to get out of that position here. If I lack rotation in the opposite direction,
that’s going to prevent me from being able to – in a magnified way, as we do step,
after step, after step, after step, and run, after run – that’s going to prevent me
from being able to get off that unstable foot. That’s going to cause a problem. So again, an inability to rotate can cause
that foot to be put in the same position. So, you want to maintain thoracic extension
because thoracic extension gives you the ability to rotate. I can’t rotate much when my spine isn’t
extended. If I can get full thoracic extension – again,
watch the video that we did on the posture fixes and how to do that. It’s critical. You need to maintain thoracic extension. But if I could get there, and then I could
do rotation as well, and we can work on that with a drill I’m showing you right here
– which I’ve shown you many, many times before. Those will now allow you to maintain good
mobility through your spine, so it doesn’t down-load, toward your ankle, and into your
plantar fascia, once again, causing all these issues. So, the highlight here is that you’ve got
some things to work on. The first thing you need to do is figure out
what is essentially causing your pain. Run through some test to see your stiffness
and flexibility on those ankles. Assess your glute strength, see if that could
be an issue. Once you’ve identified it, guys, it’s
all going to make sense. But for heaven’s sake, stop looking at your
plantar fascia and blaming it saying “Why is this damn thing not working? Why is rubbing this ball not maintaining a
solution to this for the long-term?” Because that’s not the problem. That’s never the way to solve it, guys. You’ve got to look above at the other joints
to see what’s going on. We’re one big, kinetic chain. So, there you have it, guys. I hope you’ve found this video helpful. We always try to put the science back in strength
here. Again, it’s a bit of a detailed explanation,
but I think the guys that are suffering from this – and girls – are going to really
appreciate the explanation because they’ll finally understand why they haven’t been
able to solve it. If you’re looking for programs that build
in the science in everything we do, all our training, all our workouts are built on science. You can get them over at ATHLEANX.com. In the meantime, if you’ve found the video
helpful let me know below and leave your comments on what other things I haven’t covered,
that maybe I could help you address. I’d be glad to do those in the days and
weeks ahead. If you haven’t already, guys, please subscribe
and turn on your notifications so you never miss a new video from us. All right. See you soon.

100 thoughts on “How to Fix Plantar Fasciitis (NO MORE HEEL PAIN!)”

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!


  2. Am in pain every day am so depressed every day am loving your video is very painful every time I put weight on it thanks for making this video

  3. Incredible video. Excellent explanation of what causes this condition. I will put this information to use starting today!

  4. THANK YOU!!!!!!!!!! You covered it better than a specialist!!!! I've done so much research to find out a cure for this shit, and you pretty much covered it all and presented new information that I haven't heard from anyone before! only people who suffer from this will understand how GREAT this video was.

  5. Thank you, I had Severe pain the stretch in my calf with the rotation and allowed me to put pressure on my foot. Thank you!

  6. Hey brother, I really appreciate you putting out all of this information. Being in the military for 14 years, I have had a lot of injuries. I just wish I had your knowledge back in the day to avoid some or even recover from them better. I'll use what I learn from you to make sure none of my guys end up as broken and old as I am though hahaha. Thanks again. Keep the wealth of knowledge coming.

  7. Thank you for your videos! I have been recovering from severe muscular injuries after high speed rear end collision, over time my muscles have become atrophied and stiff. Muscles that weren't damaged are stiff but my doctor doesnt acknowledge this. I have had to research my problems and try techniques that are outside the box to get relief. Your videos and kinesio tape do more for me than my doctor. Thank you so much!. Right now I'm working on pain to my plantar fasciitis on both feet and often do have calf pain and stiffness. I'm going to add these stretches in and get back to you!

  8. Been rolling by foot on water bottles And tennis balls for 2 years. Only takes away pain in the short term. Trying your method now – Thanks!

  9. I have recently developed this in BOTH feet! I can barely walk. I started doing the stretch before the video even finished. I don't understand how this developed, but praying this helps.

  10. I tell everyone in my gym to watch your videos. This channel has to be amongst the top 3 across all YouTube categories. Thanks Jeff!

  11. I also found that jogging at 4.6 mph on the treadmill helped or doing elliptical helped a lot due to constant flexing of the feet.

  12. How many thumbs up can give this video?! I know PT stretches fix issues after weeks of doing them regularly, but this stretch gave some minor relief the first time I did it. Hopefully in a few weeks the pain will be gone for good. Thanks Jeff.

  13. Helpful. But please equalize volume between vocals and soundtrack. Bad for ears when soundtrack plays with buds. Can't dick around with volume fast enough to do damage on ears.

  14. Please do a video on Heal spur and how to train with them. I just want to thank you for posting your videos,
    especially it helps out a lot of people who don't have to much money for professional help. thank you

  15. Wow, my heel pain IS GOING AWAY!! I HAVE HAD HEEL PAIN FOR WEEKS- terrible depression. Wow, if this works completely, I will pay for a program definately..

  16. Good information, but I am having a hard time following this since I am not familiar with most of the terms. It would be really helpful at the end of the video just to recap the exercises.

  17. Went golfing today, tried the “runners stretch” he demonstrates around 7:30, where one foot is crossed in front of the other. The stretch was easy to do off the side of the golf cart several times during the day; my plantar fasciitis pain is virtually non existent after 18 holes. That stretch worked wonders!!!!!! Thanks for this very informative video!!!!!

  18. Thanks for making this video, Jeff. I've been ignoring the plantar fasciitis in my left foot for a few weeks now; it goes away at the beginning of the week during/right after my rest days, but kicks in at the end of the week when I am running more frequently and working on my feet through the weekend. It finally got so bad I could barely stand up for a six hour shift. I always learn a lot from your videos; I always knew my calves were tight but have never stretched them by bringing my opposite leg across my body like you've shown here. It felt great and I feel better already! THANK YOU!

  19. Who clicked to see how the dude from thumbnail screams? 😁 Great Video! Thank You! Good Halloween for everyone!

  20. Not bad advice, but you’re making it way way harder than it needs to be…… I can fix the worst plantar fasciitis in 15 -45 secs… yes seconds no BS has absolutely relatively nothing to do with what you went over.. respectfully better than most info out there, but way too much
    Reach out to me if you would like a better info. Protocol [email protected]
    or embodyedhealthandhealing.com. And method no has nothing to do with chiropractic 👍

  21. God bless you I was the fastest by far until this happened and you have helped you have changed my life thank you so much

  22. Omg I have been struggling for years! And I did exercise just a few times in living room and it was instant relief I will be adding this to my everyday routine thank you from the bottom of my heart!!

  23. I've suffered from that for 8 years, had to stop pretty much every sports I wanted to do. This is the first video that actually explains foot dynamics and why PF happens. Now I've seen a lot of so-called experts offering solutions, but this is the best explanation I've had so far. I'm going to try this and see if there's any good results. Thank you anyway!

  24. Jeff is amazing! 😮 topics are really eye opening here! However, as a Deaf subscriber/ viewer the CC on YouTube aren’t always clear and would be REALLY helpful to add more visual computer graphics of some of kind to the examples definitive muscle points in moving incorrectly vs correctly 🏋️‍♀️🤸‍♂️🧘‍♂️🏄‍♂️🧗🏼‍♀️🚴‍♂️ . I Love the skeleton mascot assisting! 😂👍🏼💀

  25. Great video. Wish you had review the exercise movements at the end. As it is, will have to review the video to find them. Thank you for your effort and expertise.

  26. I walk seven days a week because I work two hours a day I really don't want days off can this help I did help but I want to know is it ok to walk seven days a week

  27. I am so glad I found this video. I have flare ups of plantar fasciitis on and off for a few years now due to an injury at work. No one explained it explained that could be due to tight calf muscles. At the moment, after a week of rest from running, it has stopped being painful, but I did the stretching anyway as I don't want it coming back. The moment my right foot crossed toward the left side, I felt a pull in my knee. I've also been having knee discomfort/pain for about a month. The pain was inside, but I could definitely feel it on the outside of my left knee (painful one). The rest has helped that too. I am not sure if I should start running again as both painful areas are finally not giving me trouble.

  28. i just wanna crawl down in a corner and cry beacuse i dont understand anything of what this man is saying… is it greek?

  29. I've developed PF after wearing work boots for 3 days and throwing off my gait. I'm gonna try these tips out and see if it helps. Thanks for the advice.

  30. Thanku so much i feel better😍😚😁🙏🏾😆🤸🏿‍♀️🤸🏿‍♀️🤸🏿‍♀️🤸🏿‍♀️👏🏾👏🏾👏🏾

  31. Hey, I've been watching your videos I've the last few days but it appears all my issues are linked…. I don't know where to start 😭

  32. I’ve been trail running for years, and suffered with Osteitis Pubis and now Plantar Fasciitis. It’s certainly been one big learning curve! Anyone who thinks you just put on a pair of shoes and run is quite mistaken! This video was very helpful in explaining the biomechanics of what is currently going on in my heel and things to look at in how to rectify it. Thank you!

  33. Omg….i cant believe, you actually heal me from plantar facialitis i love you man. You are the best!! People just do the exercises he is showing and you will see the result. Thank you. I never leave comments but you deserve this!!

  34. Omg….i cant believe, you actually heal me from plantar facialitis i love you man. You are the best!! People just do the exercises he is showing and you will see the result. Thank you. I never leave comments but you deserve this!!
    By the way here are some great treatment options for plantar fasciitis: www.MootFoot. xyz

  35. I am SO grateful for this video!!! With a history of plantar fasciitis, and a recent partial rupture fo the same, I HOPE to resolve this issue!!! thank YOU, True sports medicine! I have never even been offered PT for this issue other than a few morning exercises and the wrong stretches for the calf. I am hopeful now!!

  36. I love how you explain how the body works! It has enabled me to pinpoint what is going on so I can walk into my PT’s office and immediately get to the root of the problem!

  37. Words cannot convey my gratitude for this stretch. It worked to relieve my pain considerably w/in minutes! I work at home and sit a lot and could not explain why my heel felt bruised. This video offered information that genuinely makes sense regarding the fascia. All I can say is THANK YOU!!!

  38. Had Plantar Fasciitis once and my Doctor found I actually had a kidney infection that was causing a serious lack of Vitamin D in my body, thus affecting my bones. Was put on antibiotics and Vitamin D supplements. Took about 5 weeks, but the pain went away.

  39. Thanks for sharing. Good Youtube Channel!
    Great to see education & information.
    Good video.

    Dr. Michael Horowitz
    Vancouver Orthotics

  40. At 35 years, I just experienced this for the first time. I joined a co-ed soccer league through work and injured my right quad. It would always feel like it was activated and wouldn’t loosen up, but it would feel better by next week’s game. Rinse and repeat, but it had finally healed to the point where that is no longer an issue. However, for the last few weeks I’ve been experiencing this pain in my left foot- something I’ve never had before. I’m assuming because my right quad was injured, it required much more from my left leg and that plantar fascia took the brunt of it. I’m going to try these calf stretches and hopefully it works, because this condition is no fun and pretty uncomfortable. Thanks for all you do, Jeff.

  41. question not sure if you have a viedo on this, but for years i have been dealing with this problem, where every time i run my left calve swells up like real tight. It only happens to my left foot so i have trouble running for a long time. I've tried the calve stretches but like you say the problem could be coming from else where. any tips?

  42. This worked I forgot to comment I had plantar fasciitis, not anymore. I’ve been training and I wanted to play football but i wasn’t able to work with the pain of it. This works this guy is great thank you man you really helped me.

  43. You are a God send. I have been in excruciating pain for the past few months, get up in the morning walking on my tip tops almost in tears. End the night after an 8 hour shift, helping with home work, and cooking dinner almost in tears. I chose to do the stretch you recommend initially, and in was able to walk back to my bed without wincing! Thank you so much.

  44. Sir Jeff you are fkkkk amazing bro you need to put theses so call doctors out of business for ripping people off. I have been stuffing from this for years I did it all shots to my feet and all I payed all this money and now you have cure me over a video just amazing man .

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