How to Fix Plantar Fasciitis (NO MORE HEEL PAIN!)

How to Fix Plantar Fasciitis (NO MORE HEEL PAIN!)

What’s up, guys? Jeff Cavaliere, 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 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.

74 comments on “How to Fix Plantar Fasciitis (NO MORE HEEL PAIN!)

  1. ATHLEAN-X™ Post author

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

  2. tim • Post author

    A little advanced for the average guy trying to get relief from PF. I do “get it”. I’ve been suffering for 16 months with PF. Will be able to do some testing w/calcaneous, to see how I’m propelling and possibly get some relief through alternate stretching displayed in video. I also have plantar fibromas on both fascia, so not sure I’ll ever find PF relief. Thank you! I’m a ft waiter at Epcot, so my feet are my $ makers. TY for hope!

  3. Paul Jackson Post author

    A lot of videos on You Tube suggest the step stretch or wall stretch but the modified stretch shown here, bringing the opposite leg across to lock the affected foot, really worked for me and gave relief in seconds. Great job!

  4. Patty Sayre Post author

    Thank you!!
    Thank you for the demonstration. I now have 3 areas that I can test and find out what's causing my issues. Very helpful!!!

  5. Alvin Alberto Post author

    I love the details on your video and how u make it nonthreatening by doing exercises and locations that we all are in the gym and there are homes they said you don’t need special do you know super expensive equipment to do a lot of things that you bring out and that very very breath of fresh air it’s not a big seller of some hardware that might not even do exactly what it supposed to be better than exercises. I enjoy the honesty appreciate the help I have terrible flight she’s 6 foot four I tore my right Achilles tendon in my left one for you I could so sore and I have tight Cavs my whole life

  6. Victor Castillo Post author

    Get to the point man I learned NOTHING because all you did was yap yap yap my goodness show me how to help myself with the problem. I wasted almost 14 minutes and didn't learn a thing dammit where's my tennis ball!!!!

  7. Bob Simon Post author

    Believe me .. stop drinking milk (in any form/in coffee or tea). Check for a week or two and feel the difference and later try milk powder for coffee and tea instead of milk.. you will be better.

  8. Crush MC Post author

    Thank you for this video…I have been having heel pain for the past 6 months and had no clue what was going on.

  9. MC BeaTs Post author

    Thank you so much, at first I was not a believer, now I am going to do this everyday! And I hope it will work!

  10. Jose Hernandez Post author

    Thank you sir ! I appreciate this video so much I was wondering if one day u came make a video about ankle ligament repair surgery physical therapy recovery . My pt doesn’t know anything I just want to be back to my old self I would appreciate it so much .

  11. zinzap1 Post author

    Exercise for the calf at around 7:25 is to be done barefoot or with slippers or shoes?
    I have problem in my right heel ,since I was wearing a flat slipper and got sudden jerk on heel on rocky road, now I am using silican pads with slippers and shoes in order to prevent shocks to the heel. Please suggest, I have been in pain for so many months now.

  12. Sameer Shrivastava Post author

    Should I try to walk in a straight Line, ie as if I am walking on a single rail or line?

  13. Sami Kervinen Post author

    Greetings from Finland. This video was a game changer for me. I'm walking and running again. Thanks! I also went to the gym after 20+ years after watching more of your videos.

  14. Muhammad Tayyab Post author

    A minute into the video and straight like and sub. Much appreciate ur time effort and knowledge , just a humble suggestion that during important tips if you keep the main video as is and show the concerned area in a small window on the side that i think would be much more interactive for learning. Again just a suggestion…. keep up the good work 👍👏🏽👏🏽🙏

  15. Sargon Games Post author

    Sometimes i hate docs job, they only want to get ride of u, they say internet and investigating by your self its bad, i would never loose my Fasciitis if it wasnt because of this video… i had my many experience with terrible docs seriously.

  16. Hustle Holic Post author

    This is my 1st comment on YouTube Jeff I just want to say thank you so much, I can’t thank you enough you helped me out sooo much God Bless You this really REALLY worked for me months I had pain especially when getting out of bed everything you said was spot on!!!

  17. Andrew1974 Post author

    Thanks for the science and over complication. Watch Dr Eric Berg's plantar fascists (2:59) video, cured me, not complicated and works – simple!

  18. Joe South Post author

    my calves get extremely tight when i run regardless of stretches. however, i didnt do the stretches in this video. i am going to start doing this every single day now. And now i have a lot of pain in my right heel. so glad i found this video

  19. Cute Unicorn Post author

    Brilliant thank you so much … just loved this explained so well and I'm really hoping it will work for me .. you are awesome!

  20. Joseph Ford Post author

    OMG Jeff! I've been suffering for DECADES with this Plantar Fasciitis! You have no idea how many times it's brought me to tears, especially running around that hard-ass restaurant floor where I work!

    And about the hip movement being off because of the posture issue. People been driving by in their cars hollering at me "Shake it faaaag!" because of a @#$&% POSTURE ISSUE?!?! Really?!?!

    Thank you for this great information! You're really saving me!

  21. Sonal S Post author

    How did Jeff know my heel hurts? I've got tingly right heel for the past week and just gets aggravated when I move in a certain way!

  22. AO Scootering Post author

    Thanks so much I’m on the best soccer team in the state and my heals affects me so much thanks

  23. express yourself Post author

    Absolutely fantastic excellent video, thank you so much for detailed quick explanation.
    Keep up the great work.

  24. Steve Rutledge Post author

    Jeff do you or any of your subscriber's have any knowledge or experience with chronic thumb pain caused by bench press or overhead press? … It hurts my thumb when I just push or pull things with my fingers. (Doors/drawers etc) even when my thumb makes no contact!

  25. Travis Hewett Post author

    Well going to trust you man I got both feet hurting. And am not a gym rat. Am a construction rat lol

  26. Evil Robin Post author

    This is great. Top-down. It could have been half the length, though. And slow down in delivery at points. [ comment 3270 – fnord ]

  27. Dawn Cain Post author

    Thank you for explaining this. I have had this terrible foot pain and my calf isn't tight, I ice my foot nightly and wear he horrid night boot to no avail. I'll be added your stretches and hope for relief.

  28. iris lopez Post author

    With just that first step it helped my pain so much just a question is putting ice on it and doing the stretches still good?

  29. Erik Hovanec Post author

    Thanks!!! Makes total sense and explains my PF, which arose a few months after a bad hip injury impacted my flexibility and running mechanics. Really appreciate it!

  30. Lee Gavitt Post author

    Totally amazed and grateful. My heel has been hurting for about 2 1/2 months. First thing in the morning, couldn't take a step without support due to the pain. Could not walk normal, heel down first and foot straight when stepping due to pain. One day after seeing this video and doing the stretching I can walk normal, heel down first without pain, and very little pain first thing in the morning. Thank you!!!

  31. Kathie Rees Post author

    It`s been five years ever since I experienced plantar fasciitis pain and I wasn’t able to stop it by using various medications. When I found plantar fasciitis guide “Kamdοdο Mula” (Google it). I was able to take away the discomfort in just a week. It`s been 3 months ever since I attained the alleviation and up to now, the pain sensation didn`t come back…

  32. Berenice Negrete Post author

    I appreciate you! Been suffering with this problem since February and finally went to the dr for my heel pain. But I think I know the root of the problem now. THANK YOU!

  33. Ines Huang Post author

    The soreness in my feet still remains after contacting physicians and taking most of the necessary medications. The soreness got so much worse that I required to take pills every 12 hours only to be free from the painful sensation. The situation was very terrible. Luckily, my disorder became much better when I began adhering to this particular plantar fasciitis treatment method “Kamdοdο Mula” (Google it). I’m so happy that I no longer feel the pain caused by the disorder..

  34. Bertha Robinette Post author

    The consistent soreness almost made me lose my head. My ailment made me feel terrified and miserable. I found efficient outcomes from trying this plantar fasciitis treatment plan “Kamdοdο Mula” (Google it). The outcomes I have been getting speak for themselves – within a week I was entirely pain free!..

  35. Leah Duranovic Post author

    It has been 5 years since I encountered plantar fasciitis soreness and I wasn’t able to cure it using various medications. When I discovered plantar fasciitis guidebook “Kamdοdο Mula” (Google it). It required only under a week to ease the discomfort entirely. I achieved the great outcomes three months ago and I’m so glad that I no longer experience the discomfort brought on by the condition..

  36. Siwei Gou Post author

    I had been to many physicians as well as podiatric doctors, and yet I was still in frequent pain which made me nauseas and stressed out. Ultimately, after adhering to plantar fasciitis treatment solution “Kamdοdο Mula” (Google it) vigilantly, and I feel like a completely different individual. This is truly a highly effective method!.

  37. Edward Haskin Post author

    I was diagnosed with plantar fasciitis a year ago and my doctor didn’t recommend me any natural home remedies. I was just recommended to take prescription drugs, use specific orthotics, and visit a particular podiatrist. But given that I began trying this plantar fasciitis treatment plan “Kamdοdο Mula” (Google it), I managed to save a lot of money on medicine expenses and get effective outcomes…

  38. Patty Turbak Post author

    I knew it! I suffer from all the things you mentioned: plantar fasciitis in one heel, tight calves, issues with my opposite hip & low back. I suspected that the pain in my foot was related to the others, you confirmed it. Thank you! Now I just need to do all those stretches on a regular basis.

  39. Bublik_94 Post author

    I can now wake up without anxieties after ten months. I no longer feel troubled about feeling the hot, pounding pain whenever I put my heel down on the ground. I was able to deal with my plantar fasciitis shortly after following this plantar fasciitis remedy “Kamdοdο Mula” (Google it)..

  40. Tom Brady is GOAT Post author

    Doctor tried to give me pain meds and said it will go away on its own. Gotta love the system lol. Im going to start doing these stretches and see what happens

  41. Sonique P. Post author

    Great, common sense advice. A podiatrist made my problem worse and I had severe pain (and medication which didn't help) for 6 years!! Keep giving us your advice please and many thanks

  42. Matthew Emmerson Post author

    I stumbled across this video and thought I’d give it a go as been suffering with this crippling symptom for about 8 months or so, and immediately I felt better. Walking straight after I can feel I’m using the edge and ball of my foot more and could definitely feel the tightness in my calves when doing the exercises.

    I think mine started from using shoes with memory foam so lost a lot of support. Needless to say they’re gone now and I don’t plan on getting any more!

    Thank you for this helpful video! Will stick to it religiously and hope this finishes the pain for me.

  43. bwatchnu Post author

    After about 2 mins of stretching like you show here the pain is already dwindling. I've been to a chiropractor already and just keeps coming back. Been dealing with this pain for roughly a year now. I will give more to stretching like you've demonstrated here. I dig alot for my job on my feet all day every day.. Thank you.

  44. German Shepherd Daphne Post author

    I have this and I'm not a athlete I stand all day with working business though. Weird that you say mid back can cause this issue. I have L4 & L5 problems and wonder if that is what caused this. My l4 and l5 disc was slipped bad two years ago and was pulling on my patella in my knee.

  45. German Shepherd Daphne Post author

    I just did some stretching because my calves and glutes are always tight and my foot feels better!

  46. Mrs Frizzle Post author

    This worked instantly! Even though it's probably the natural aspirin in my brain releasing the comfort hormone are I stretched I'm gonna try this for 30 days. I've been walking with a limp for a few weeks. My heel pain has been going on for over a year. It even hurts to put running shoes on. Ugh it feels so good!!!! You are doing amazing work! Thank you!


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