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.

100 Replies to “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. I'm a trainer, and I've been dealing with my own plantar fasciitis for the past year. The few exercises in this video provided the most relief I have felt in a long time! Thank you, JC!

  3. I can’t count how many times your videos have helped train me, correct my form, or fix me on my quest for strength and fitness. THANK YOU.

  4. Is this heel or forefoot running where this comes into effect? As far as what type of heel motion is needed in each type of running?

  5. Thank you for this!!! Makes total sense as my PF pain has started to move into my knee…will be doing these stretches from now on

  6. Hello I ran into your video and realize that my wife has this condition she has a question when she wears heels or wedges her pain goes away why does that happen. Thanks in advance

  7. Hey I had surgery on my killie's tendon a broke this is about 16 months ago it still swells up there still a lot of pain lot of stiffness is there anything I can do to get it any better how to make it not hurt or burn

  8. mine came from a muscle in my lower leg, inside muscle, that cramp up, the muscle is tied to a ligament tendon that goes under the foot, That was pulling under foot and when that muscle massaged out pain went away. shame on you doctors.

  9. as a Pilates teacher….i appreciate this video. The entire body ties into everything….if one part is off, it will domino the rest of the body off..The problem is usually the result of another underling issue….. great video!!

  10. Brilliant. Saved me having to wait to 3 months to see a bloody GP, who no doubt would have prescribed rest and painkillers, which solve nothing! Now I know the cause and effect. Thanks.

  11. More than 5 years of pain…and countless hours of calf stretching, ball massages, plasters, gels, sprays, physiotherapy, ultrasound, etc…

    Finally found a real solution to save my career. Thank you.

  12. I’ve had what’s known as a “starter proceedure” on the right calf (under the top muscle to alleviate calf pain. Also Head my Achilles tendon “pressure rated“ to help with the pain.i was a runner and dancer all my adolescent life (dance from age 7-16 and ran relay and 440 from age 14-18) I’ve always had heel pain… also have heel spurs knee problems and did generative disc disease throughout my spine.

    So fractured right hip at age 23, a LARGE friend sat on me while my right leg was crossed over to dig a splinter out… right knee injury at 16… dance stress tight calf no matter how I stretched… knee needs to be replaced from “wear” and “tear”… heel pain worsened as I aged… Achilles’ tendon stretched (perforated) and strayer proceedure in 2017. I have moderate to severe lumbar spinal stenosis from L4 to my tailbone… I’ve been told I’m lucky I can still walk.

    Depression from age 23 until 37 caused me to gain weight (slowly slimming down the right way) I’m 48 now. I have refused knee replacement.

    When they did the strayer they nicked a nerve which makes the outside of my right foot to stay numb.

    Yep… and that’s just the tip of my medical iceberg! Lol!

    I’m so tired of physical therapy it’s not even funny.

  13. Rotating through podiatry and this is a very common condition. I’ll keep this in mind and pay closer attention to glut med and ankle ROM, thanks!

  14. I've been having planter fascities for a few months now and it has recently gotten worse. I wake up every morning in extreme pain 😥 and my foot constantly throbs all the time.
    I'm so glad I came across your video. It's very informative. I will definitely start doing the stretching exercises that you suggest.

  15. This guy knows everything, thanks for the information , I fall of the bike yesterday and all the shock went into the bottom heel , how long does it take to recover

  16. I hope this works. I haven’t been able to walk for a couple of days cuz of the heel pain. Thanks for this video!

  17. You gave the means to diagnose if the tight calves or the weak gluteus medius is the issue but I don't think the means to diagnose the mid-back issues was as clearly addressed

  18. Hey there, I have a question re: hypermobile feet ankles and no matter how hard i try I cant even come close to feeling stretches in my calves – i'll work on the medius exercises because maybe that will work – do you have any other suggestions for super high arches and hyper mobile feet?

  19. Lol this is comical. You use all those big words and that nice little skeleton you bought off eBay. Haha I just showed this video to my podiatrist while we had a really good laugh at your and your silly ideas. 😄 I'm going in for surgery tomorrow to finally get my foot better. Haha I just can't get over seeing my straight faced doctor laughing like a little kid at your snake oil advice.

    LOL I bet I had you pretty heated. Lol. You're advice is worth a million dollars. I personally hate most doctors advice and the way they are taught one thing and it's usually wrong…. Thank you for this GREAT INFO. I'VE HAD HORRIBLE PAIN IN MY FOOT to the point of having a crutch next to my bed to get up in the morning or go to the restroom in the night. I'm looking forward to your advice helping me heal.

  20. wait when i run there is a burning sensation in my feet either in the side or in the middle… is that plantar fasciitis?

  21. Love your explanation perfect for me I'm going to try this I do have the same kind of problem on my heel but I definitely love the way you explain everything

  22. This is the best explanation. Btw this is the exact problems i have since i have been working 6 years all ready in the pool and beach area in aruba on the sand i have those exact inflamations over the course of 6 years walking on the unstable ground plus i’m over weight.

  23. I fixed it myself!! My doctor said "oh, you have plantars fasciitis"!!! Nothing else!!!??? I had to research it myself!! The calf muscles leading all the way to the heal were too tight, pulling everything up! Do what I call "runners tree push" stretch and other stretches to pull the toes toward the knee! Also keep the hips moving!! This may be different for younger people, but I'm 56 and was sedentary. I have gotten so much relief from stretching in this manner.

  24. the best way to solve is not to run. Running jams the hips and muscles in legs become mis-aligned causing tight calf and achilles

  25. I put "plantar fasciitis" in the search, 3rd video is Jeff and the thumbnail already confirms that is my problem. You're an encyclopedia man!
    EDIT: weak glute medius, I can feel it burn and 2 minutes of squeezing, the problem is almost gone for now. THANKS JEFF! 100 THUMBS UP!!

  26. Ty, for the info. I'm going to do the excercises you suggested. I'm coming off a long sabbatical of 8yrs. Very nonactive lifestyle to full out work, workout. 4 hours of continuous lifting, pushing, pulling, bending, stretching, walking. Weights of packages aprox up to 50lbs plus. My planter's is making this near impossible to keep going. Hoping with your advice and instruction I can keep going. I'm 55 years old and dont want to get hurt this late in the game, Ty. Will give update!!

  27. Ok please read my comment my foot is in lots of pain when I put on my shoes but when I take it off I just have a little bit I literally buyed 8 shoes non of them work I'm confused??

  28. I wish Jeff offers a comprehensive "rehab program" that addresses all the dysfunctions and issues holistically, and puts you in the path of becoming an A(X)thlete

  29. I get temp relief from workin my medious but when im at work at LOWES on mu feet all day im back to calve tightness foot pain knee tightness ugh

  30. I have been through a lot of injuries seen a lot of doctors this man is a guru very passionate totally professional GOD BLESS YOU

  31. Hi Jeff,
    I have back heel pain on the inside of the foot. I believe it’s Achilles tendinitis. I play soccer often any suggestions would be appreciated.
    Thank you

  32. every time I watch one of his videos relating to my pain and put his methods into place he fixes the issues. Mantis 😊👌👍🏾

  33. Brilliant! thank you so much! I went to check out your training options, I was hoping to find one that focuses on posture alignment and proper movement. I get my workout from what I do every day which is very active, working in my yard and garden and landscaping. I just want to have the movement be building health not solidifying Bad habits. Already I have used principles from your no back pain ever video to lift and bend and it’s been great! More of that please!
    I don’t really need a meal plan or gym equipment exercises I want things I can bring into my life As it is. I actually cannot go into Gyms because of allergies to peoples perfumes and rubber mats and other chemicals. Any ideas or can you point me to one of your programs?
    Thank you

  34. I’m only 22 and I’ve been in excruciating pain due to having an extremely flat foot and zero arch support. After doing the first stretch for 5 minutes my pain has virtually disappeared. I am SO GLAD I came across this video

  35. Hi, I've suffered with this for 2-3 months now and am going to try this method. One question is: you said if you have tight calves do the stretch against the wall. However if you don't, try the other exercises. So, how can I test the tightness of my calves? Is there an assessment exercise you'd recommend? Thanks very much

  36. Thank you so much!!! It's been over a year of pain for me, I saw so many doctors so far and for real I found more information and concern in your video then any doctor I saw so far. From today I'm going to start with your suggestions. I hope that soon I'll be much better.

  37. U probably get so many comments thanking u. But from from my heart thank u so much. I almost want to cry right now. U just showed me all the mistakes i made . I said this man know what he is talking about . May God bless u abundantly. ♥️

  38. Perfect video. Never get told to look at the cause. Been told to roll a ball under my foot more times than I can remember. Going to try these things today.

  39. Why does Jeff always advise doing something different than EVERY other site, and it works like a miracle cure. Why can't anyone else figure these things out!?! Thanks Jeff. Fixed my plantar fasciitis in time that I can still get some training in before my competition.

  40. I cannot thank you enough for giving me the tools and understanding to deal with a horrible pain in my heel. Many doctors did not come close to giving me anywhere near the on target full explanation you give as to what is causing the pain. Only pain pills(don't want them – won't fix problem), or major surgery. I now know what I have and now I know how to begin to fix it. Only a few weeks into using the guidelines you have given have resulted in me having a healthier foot, drastic pain reduction and hope once again for the future. Jeff God bless you for what you do. Thank you Thank you.

  41. I had plantar fasciitis in my feet many times..had steroid shots a few times and was doing stretches but nothing worked very well, these stretches worked right away and within a few weeks totally free from pain!

  42. When I do the stretches I feel the pull in my ankles not my calf too much.
    So, I investigated to see if it was ok to pull the connective tissue and yes it is, Yin Yoga, longer GENTLE holds. I wouldn't probably do it but the stretches , apparently calf muscles are stretched fine, but it's not fixing the PF. Just wanted to pass that along.

    Also, this video is a good part of the PF recovery, but it may not be all of it especially if you run , hike or work on your feet all day or some combination. Don't get discouraged.

  43. Once I started following the advice in this video, my pain went away after a few weeks. Prior to this video, I had been suffering for over a year and the pain was not going away. This video is gold.

  44. Dont know if this can ever be fixed by stretches but im having severe toe pain on the bottom of my one of my left toe, that doesnt always happen but when it does it's a sharp stinging pain.

  45. Everything you said is just confusing… the bottom of my heel (not my arch) hurts. I play baseball, and it hurts when I run and it’s only my right foot. And suggestions? It’s like a general pain, nothing sharp.

  46. Man, thanks a lot, I just discovered your channel and all advices i tried so far have worked, this one is special, because the pain was bringing me to the point of thinking if it was wise to continue to train ….. now i can keep going, just thanks man. Btw, I am just 60 and very happy and can do some "wise-heavy" train

  47. Wow! Now I realize how wrongly i am actually walking! I always see my shoes' outer heal worn out because I walk invertedy 😣 you too all, observe your shoes. Now i have this problem 😞 but watching to cure it 🙂 like like

  48. Thanks for making this video. I have huge muscular – cut calves and have had them most of my life. They look like a they belong on a championship bodybuilder competitor; but not the rest of me – ha ha. But as I got older I started to have nothing but pain in my feet. I went to PT and was told the problem was that my calves were so tight that I had not shock absorption when I walked and they gave me the most basic calf stretch of standing on an angled foam block. That helped some but your explanation was far more detailed. I will start to do the stretches you showed and see what happens. Anyway, thanks again for posting this. People like me really need it. Just between you and me, my calves are natural and even though I taught karate for many years, my calves and my brothers are just huge and cut; we did not earn them. Same thing with my thighs. But it's all genes in my case. haha

  49. Thank you so much I've been suffering from this for almost a year I haven't seen a doctor for it …but I'm gonna do the stretches from your video 🙏😁❤

  50. OMG thank you so much! I’ve been hobbling around with terrible foot pain for 2 weeks since my first 10k thinking I’ve ruined my foot. Did that wall stretch twice for 5 minutes and my foot is back to normal. MVP!

  51. Great info. Started out with plantar fasciitis when I was a kid in my left foot, but didn't even know there was a name for this. For the most part it went away, but came back in my 20's, then came back again about a month ago. Now I'm afraid to walk at all. But will try the exercises. Thanks. Blessings.

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