Sock Doc: Treatment & Prevention of Plantar Fasciitis


Video Transcript

Hey, this is Sock Doc. And today I’m going to talk about plantar fasciitis, a common problem that many people have, pain in their foot, pain in the heel. Typically, it’s worse as you get up in the morning and step down out of bed. People get a sharp pain in their heel, sometimes more towards the arch of their foot. And actually it tends to get better as you walk throughout the day, only to wake up the next day and have the pain result all over again.

It keeps people from walking. It keeps people from running and a lot of discomfort in the foot. So it’s important to realize that like most issue, most ailments, most injuries it’s important to diagnose why you have something rather than what have. So obviously if you have pain on the bottom of your foot, someone might diagnose that as plantar fasciitis, as heel pain, or as arch pain, but why did you get that?

Plantar fasciitis is often from a weakness in the lower leg muscles as well as foot muscles that are the result of muscle imbalances caused from too much stress in someone’s life. That can be from too much physical stress. Either someone who is overtraining, an athlete training too hard, too often, too high a heart rate, racing too much. Or someone who doesn’t even work out at all, but they’re standing on their feet and causing some pain and muscle imbalances because they’re basically working too hard, maybe too many hours in the office, dealing with kids at home, too many life stresses, or they’re eating improperly, too.

So overall excessive stress in someone’s life will actually have a reflection on the lower leg muscles, your calf muscles, and your foot muscles, and you cause the connective tissue at the bottom of your foot to tighten up and your plantar fascia will start to hurt and pull on where it attaches to your heel. The next thing you know you’ve got plantar fasciitis.

So here’s some things you can do that are most likely different than what you have been taught to do for plantar fascia. First, we don’t want to stretch the plantar fascia because when you stretch a muscle or stretch an injury you’re stretch connective tissue, you elongate the fibers.

What you want to do is bring those back together so they heal quicker. So stretching is going to delay the injury. What you want to do is look for trigger points, especially down inside your tibia bone which is your shin bone. Run your thumb down the inside of that tibia bone and look for tender spots throughout the leg coming all the way down, especially where it attaches to the arch of your foot.

So here, all the way up on the inside of this tibia bone, not back here on your calf. So you’re not coming this way, but you’re coming in like that. Also, behind the calf in here and in here. Feel any trigger points? Then work them out. Hold them, squeeze them. You can move your foot a little bit and basically rub them out. You really shouldn’t be very sore at all, but the point is that the muscle imbalances are in here. The injury is more right here even though it’s felt here in your heel.

You also want to strengthen your foot, and you’re going to strengthen your foot by starting to do some exercises such as a simple towel exercise, crunching up your toes like this, crunching up a towel really squeezing your toes and strengthening the plantar fascia. You can pick up things with your toes throughout the day with your feet like towels in the kitchen or in the bathroom. Pick up objects throughout the day. Little things might be laying around like kids’ toys or whatever.

The other thing you’re going to do to strengthen your feet is not to wear shoes that are too over-supportive, too high of a heel, more of a thick heeled, thin shoes, hard shoes that aren’t very flexible that will also weaken your feet the more you walk in them. You want to strengthen your feet. That means going barefoot. That means walking around barefoot as much as you can.

If you’ve got to wear shoes at the office or wherever you are for protection, think minimalistic. Think low drop from the heel to the front of the foot, not much of an angle. Think of a comfortable shoe but it can’t have too much support or too much cushion in there. You want to keep your foot close to the ground.

The other thing is regardless of that orthotics, orthotics might make your plantar fascia feel better as you’re wearing them, but they’re only going to support the dysfunction. It’s going to keep the imbalance of those lower leg muscles the same; it’s not going to fix them. It might support your pain as you’re wearing them, but it’s not going to help. The more you wear them the more you’ll weaken your foot muscles and the more you’ll end up with either the plantar fascia remaining inflamed, therefore your plantar fasciitis, or you might actually walk yourself literally into a new problem.

The next thing you know your knee hurts or your lower back or some other area of your body that you might not make the association with, but hey it’s from orthotics. Think low to the ground. Think no orthotics. Go barefoot as much as possible. If you’ve been wearing the orthotics for a long time start to take them out a half hour a day, an hour a day, two hours a day, more and more until you can walk barefoot. If you can walk barefoot your feet are strong.

So you’re going barefoot, you’re doing the towels exercises. Pick up things to strengthen your feet. You’re looking for the sore spots in your calf muscle, more here. Stay away from rubbing the heel pain. It’s only going to cave in. Don’t be stretching it. That’s going to help heal it up faster and then evaluate the stress in your life because those muscle imbalances are from too much stress, over-training in aerobic work, maybe sleeping poorly, eating a lot of that type of diet, doing more than you can handle.

That is where the plantar fasciitis problem is coming from, and that’s how you go about resolving it and hopefully preventing it. That’s it!


In this video I talk about common reasons for plantar fasciitis, how conventional medicine treats the problem, and how I address the foot pain with  less invasive therapies, often leading to a faster recovery with significantly less chance of the pain returning.

Sock Doc Newsletter


  1. tim says

    Hey Doc!
    Thanks for your comment on Wow, this video is such an eye opener. I’ve experienced all those problems, including “walking into” new problems with orthotics (which cost way too much.)
    I tried poking around my calf muscles and they really hurt! I’ll be sure to massage those from now instead of doing crazy foot stretches (which again, havn’t helped at all) and see what happens. Thanks again!

    • says

      I don’t think you should need any insole, or especially any foot orthotic. If you have flat feet when you are weight bearing and also non-weight bearing then most likely that is the way you have always been. But most people have a normal or at least somewhat of an arch non-weight bearing and then it collapses when they stand. This is because of the muscle weaknesses in the lower leg and foot, primarily the tibialis posterior muscle, which supports the main arch of the foot. So your flat feet and PF – 2 symptoms stemming from the same problem.

  2. Jenny says

    I think I know already, but what is your feeling about rolling the bottom of your foot on a tennis ball? Of all the things I’ve tried for my PF (orthotics, anti-inflamatories, stretches), it is the one thing that actually feels good. Feels like a massage. Would you argue it aggravates the PF? Also, when talking about minimal shoes, would any flat shoe without arch support be okay? I’m thinking Converse, dress flats, etc … shoes I can wear out in the world without looking like a crazy person. (Yes, I think the Vibram toe shoes are too ugly to wear in public, though I understand the reasoning.)

    • says

      Yes, that is very good – the old style soda bottles shaped like an hour glass work well too as does a golf ball.
      Yes, any flat shoe is fine. Before all the minimalist shoes came out in the past year or so, the Walmart-type and Converse were some of the few choices; now there are lots. Yeah, the Vibrams might not be right for an office meeting. Vibram makes a lot of nice dress shoes though too, not just Five Fingers.

      • says

        I had what I believed to be PF a couple weeks back that started shortly after a long marathon training run. I had taken a few weeks off to alleviate some knee pain then jumped in for the 22 mile run without much build up to fill the gap. I didn’t have this professionally diagnosed but my mistreatment suggest PF.

        One thing that I found worked for me was cold soda cans. My office keeps the fridge stocked, and so I started using them to roll my feet on. This made a big difference in the minimizing the pain. Do you have any more detail on using varied temperatures to aid in this manner?

        While I did find that the soda cans help cut down the pain, they didn’t completely eliminate it. It wasn’t until the day before my marathon that anything did clear it away. I tried on a pair of compression socks at the expo. The vendor let me walk around the expo in one for ten minutes, and it made a world of difference. By the end of the day walking around in a pair I didn’t have any PF pain. What is your take on using compression socks and they affect the body?

        • says

          Yeah, the cold cans do work and even better are the cold classic-style Coke bottles. I think you’re probably getting more benefit from the rolling than the cold.

          I still think compression socks are more hype than benefit. The studies still are inclusive and those who tout how great they work are the pro athletes getting paid to wear them. Now in regards to the injury, they may have been supporting the muscle injury you were experiencing causing your PF type pain. If they help with recovery from an injury, then go for it. But right now I think their performance benefit is all placebo, especially for first-time users.

    • says

      Where do I say “I don’t believe in pills”? You perhaps mean medications? (Which I clearly state are necessary at certain times.) Those are many different types of vitamins, minerals, amino acids, herbs, and other products.

  3. Jeannette says

    I started with left ankle and knee pain just over a year ago which has eased off but now I have plantar faciitis in my left foot and I am noticing pain in my right hip . Your advice re plantar faciitis makes so much sense and its the first time in all my research that I have resonated with the cause and treatment. Stretching has just not worked. I’m up for strenghtening with picking things up with my toes. And also, my job has been far more stressful than I can handle for far too long and I as am aiming to take a month off after next week – I feel that I am now on the right track.
    Thankyou for your advice – it makes so much sense – at last.

  4. Dorothy says

    Good information. I had felt like stretching my calves just didn’t seem quite right. Although, if I do a little flexing and stretching before I get out of bed, it makes it not so bad to stand.

    I have been in a spinning class for over 2 years. When I spin I give it my all, so I am hitting my max heart rate often and 3 times a week. From what you’ve suggested, it sounds like that might be the source. When I poke at my calves, even lightly, I could scream bloody murder, so I’ll try your suggestions.

    I am 5’8″ 122 lbs., which is as low as I feel I can go without getting too light headed. I don’t have any reason to have cellulite on my legs, but I’ve got quite a bit. My legs feel very fibery (when I “roll” my skin I could also scream bloody murder). I’m wondering what else might be going on and what I should do about it.

    I use two cans of frozen black beans for my feet, about three times a day. The metal cans seems to transfer the cold well and it doesn’t get messy. It’s helping quite a bit. Also taking advil, but I sure would like to stay away from that. I feel like Im getting better, but how would I know if I’m taking a pain reliever.

  5. Marguerite says

    What you say makes sense. I have plantar fasciitis with heel spurs and orthotics. I think the cause is the muscle imbalances and stress from sitting at a desk all week for 24 years without regular exercise. The orthotics relieve the pain but it returns when they start to wear out, which seems to happen each time that I begin to get into a routine of walking every day. I think my feet are weak from sitting and wearing orthotics and I understand the need to strengthen them (and the rest of me) gradually. My question is regarding gait. There seems to be a lot on the internet about running barefoot with the forefoot or midfoot striking the ground first and you need to make a conscious effort at first. Do you need to consciously change how you walk when you begin to walk barefoot to avoid aggravating the plantar fasciitis or will a correct gait come naturally with time?

    • says

      No, your body will naturally land midfoot or forefoot if the muscles are balanced and you’re wearing proper footwear. With an injury and weak muscles – which you will have from the orthotics – this may take some time. But you shouldn’t have to force a gait pattern. If you try to land your foot a certain way you will most likely create a new injury.

  6. Alan says

    Hi, I watched your video with interest. I developed plantar fasciiitis for the first time a week or two ago and have been doing a fair amount of stretching as advised in so many other videos and articles. I can see your logic as to why this may be a problem and I’ll refrain from doing this from now on. The other advice that is regularly given is to ice the affected area – is this a good idea and will it help?
    Also, regarding rolling on a tennis ball / golf ball / cola bottle or similar, is it best to avoid the actual area of pain itself (where the plantar fascia attaches to the heal bone)?
    Many thanks

    • says

      I don’t think ice helps as much as people think with any injury – other than numbing the area. Especially in a case of plantar fasciitis, there is very little inflammation, which is why some say it should be called plantar fasciosis. Either way, as you now know from watching the video it doesn’t matter what you call it, but how you got it.

      Yes, it is best to stay off the area of pain. The trigger points – treatment area – is almost never where you’re experiencing the pain, but either in the bottom of the foot or more commonly in the tibialis posterior as I discuss in the video.

  7. Mia says

    I’ve been dealing with persistent foot pain (heel, arch, both feet) for seven months. I had been running barefoot happily for 1.5 years, good form, and the pain began gradually and became quite severe until I got completely off my feet for several months. I’ve been working with a PT/Feldenkrais whose approach is pretty much like yours – exercising the foot and calf, massage of trigger points in the calf, overall leg strengthening. I’ve been thinking of this as PF but it doesn’t hurt more in the morning, my feet are not at all stiff or inflexible, I hardly ever sit – so it doesn’t behave like everything I read about PF. I’ve been working the program for five months now, tried a tiny bit of running – 200 yards – and the pain came roaring back. I’m frustrated and confused and would love to hear some input. Thanks.

    • says

      Hi Mia – hard to say since you’ve tried the general advice I show in the videos. In the office I’m able to see exactly what muscles are not working correctly in the lower leg and foot, and address them each individually as they relate to your entire body. For example, your tib posterior may be inhibited but shows a need for a specific nutrient related to adrenal gland function, such as a B vitamin, while another lower leg muscle, say your gastroc, may improve by treating an old injury somewhere else in your body. I don’t prescribe “overall leg strengthening” because you actually can’t facilitate (turn on) inhibited muscles by exercising them. So in my practice I treat the patient, have them run, and see what muscles didn’t hold and why, and make appropriate corrections to typically someone is running pain free or at least with dramatically less pain in a day or two.

  8. Mia says

    Your reply is very interesting, thank you. The “overall leg strengthening” was me, staying active on the bike, by the way, not a recommendation from the PT, who I think is on your wavelength. Since reading your article, I’ve stopped massaging my feet and have been really working the trigger points on the outer lower leg and the results are pretty dramatic. Interesting you mention B vitamins, I do take monthly B12 injections. The body is such a puzzle. Any thoughts of how I might proceed, or any practitioners in Portland, Oregon who you would recommend? Thanks very much.

    • says

      Good to hear there Mia. If your results are dramatic you might not need any more help! I don’t know anyone in that area, sorry. For B vitamins the most common for lower leg and adrenal gland issues are actually B5 and B1. B1 – thiamine deficiency often results in burning feet during the day and/or having to get up at night to go to the bathroom.

    • Megan Zetter says

      Mia, I’m from Portland too. Have you seen Ray McClanahan: He is very much in line with Soc Docs philosophy. In fact he is the founder and creator of Correct Toes that Soc Doc has advertised. Look him up. He is great!

  9. Michelle says

    I am very interested in the minimalist approach and/or barefoot and have been for some time. However, after being diagnosed with PF in May 2011, I’m a little hesitant. Per the MRI, there is a small tear (more than just the microscopic tears that a majority of the population have). Despite all of the conventional methods that I’ve tried, the pain is still there, and I would assume that the tear is as well.

    Will a PF tear heal on its own over time via the body’s own natural healing process i.e. scar tissue or is the only way to fix the tear with PF Release Surgery?

    You make very interesting and logical points in your video. I have stopped stretching my PF before I get out of bed. I got rid of the orthotics within weeks of getting them because they really upset things.

    What are your thoughts on stopping with the calf stretches and wearing the night splint?

    I also assessed along my tibialis posterior muscle, and it’s was very,very tender all along the muscle. I plan to work on those trigger points and focus on strengthening my calves and foot muscles instead of stretching. I also need to take a look at my diet. As a mother of 2 small children, my stress level is usually high and I’m certain there’s a deficiency in my intake.

    If you have any other thoughts or recommendations, please pass them along. Thank you for information and your time.

    • says

      Hi Michelle. I have never seen a patient who I needed to send out to have release surgery. Once you have that done you’ll never be the same – it’s a lifelong sentence of weak plantar fascia, and if it does help with the pain it will either come back or you’ll end up with a new injury somewhere else.

      I think calf stretches are terrible for any injury, especially PF. And I think the night splints are a even worse – why one would ever want to keep their already injured fascia lengthened and stretched during the night is beyond me.

      Yes, stress and diet has a lot to do with it. If you get stuck and not getting any better we can talk or schedule something – under the Contact Tab.

      • Javalika says

        I have been dealing with PF since I was 16! I have been doing conventional therapies for the past 2 years( have had FOUR cortisone shots and pain keeps coming back). I have $500 orthotics.(can’t walk without them anymore) Multiple shoes that “don’t bend at the arch” ICE the crap out of my heel b/c that what helps my pain. and sleep with a night splint! YET, I still have pain! Oh and work on my feet in a busy ER for 12 hours (approx. 200 hours a month!). I WANT try something different!!! Do you offer phone consults? Do you know anyone in the Orlando, FL area? Lastly how do you feel about Five Fingers type of shoes?

  10. Michelle says

    Thank you for your quick response.

    I’m not completely on board with having the release surgery for the reasons you mentioned but I am so determined to get back to running. It’s been 10 months of rest and conservative treatments (air cast, night splint, PT, cortisone injection, orthotics ) and I’ve made no progress! Will a PF tear heal on its own over time via the body’s own natural healing process? I don’t feel I have any other option but the surgery.

    As far as diet, do you have any specific diet recommendations to help facilitate the healing process?

    Also, if there’s anyone in the Pittsburgh area that you would recommend I see for my PF, please let me know.

    Thanks, again.

    • says

      Come see me or we can start by a phone consult on the phone if you’d like (look under the Contact form). No guarantees, but I’ve never not been able to resolve PF and get a person running again, often very quickly. Sorry I don’t know anyone in the Pittsburgh area. I rarely refer anymore unless I know a doc well. Most don’t figure out the source of the problem and actually do hands-on treatments anymore.

      Diet – look at the Paleo Diet on this site.

      • Michelle says

        Thank you so much for all of your comments and suggestions regarding my PF injury. I may be in contact with you in the near future for a phone consult. In the mean time, I will continue to follow the recommendations you have provided. I also wanted to mention that your website is fantastic. It’s a great resource and I’m so glad I stumbled upon it!

  11. Sea says

    Thank you for having a different method than what is actually common place on most PF sites. Your approach makes sense.

    You suggest walking barefoot which I do most of the time.
    However, I live in a house with concrete floors and have noticed that when I walk barefoot it actually hurts more than if I wear flip flops or similar shoes around the house. Any thoughts on why this would be? Does barefoot apply to any type of floor?

    • says

      Thanks Sea, once your PF is healed and your foot is truly strong you will be able to stand on any surface all day long w/o pain or discomfort. Concrete – tile – stone – the harder the better when it comes to barefoot.

  12. Christian says

    Hi Doc,

    I was listening to your podcast on trail nation, and I really enjoy your philosophy on minimalist.
    To make a long story short,
    I run 3 to 5 ultra per year I eat well and I love running.
    In September 2011 I was running a 100 miles, and after 50miles I started to feel a pain under the heel eventually I did stop. I went to the doctor got a scan and it was a partial tear of the fascia, also 13mm of thickness at one point on the fascia I think.

    So I did it all started with Physiotherapy, then went on chock wave treatment very painful no results, then went to a podiatrice said that need a movable cast for 6 weeks plus 2 cortisone shots again very painful, now today still in pain same place plus atrophy on my Wright side.

    I was in the wave on minimalist shoes last spring but I guess I was to aggressive with It, but I really enjoy running with the five fingers and have a couple of pair of minimalist shoes the inov-8 150 I think.
    I need your opinion on what should I do, I started to do what is the video on your website, but what next should I just go barefoot and forget about all of the other treatment.

    And what about the fascia can it totally tear.

    And the pain that I have is it scar tissues can it tear again.

    Please help doc.

    Thank you

    • says

      Thanks Christian. For some reason I remember answering this question before but if it wasn’t you then it was someone with almost the exact same problem and therapy history. Anyway, in any event, yes the fascia can definitely heal. It may take time and if everything is functioning correctly then it can happen rather quickly and you can still run (perhaps). Wear whatever shoes are comfortable for you right now whether that is minimalist, barefoot, or even something with a little support if you need it (transitional type shoe). Also address the other issues I discuss – PF is from too much stress in life – footwear, training, diet, work, etc…

      Always welcome to come to NC and I will treat you.

  13. Christian says

    I went for a 45 min easy pace this morning, after being off for 5 months
    It feel really good, and I went with a brook st racer
    I think it have a bit to much of a high heel but it is pretty flexible
    In the midfoot.
    Tomorrow I will try something with less heel pad.
    I have to say I am in a bit of a pain, so it could be that
    Something maybe in my running gait or even walking because

    It feels the same pain have before.
    Could it be nerve intrapment does it existe.

    • says

      Sorry can’t give you a “diagnosis” on-line. That just wouldn’t be cool, or accurate. But remember that it doesn’t matter as much what you have, but why you have it. So sure a nerve could be entrapped but you still have to address the biomechanics.

  14. tina says

    I’m recovering from Breast cancer…. shortly after completing chemo & starting on a medication called arimidex, I developed plantar fasciitis, I’ve lost count of how many shots I’ve had in my feet, i’ve had ultra sounds (therapeutic) & taping etc… I’ve been being treated by a podiatrist for almost a year and my feet keep getting worse…. My dr. is now talking about surgery… I can’t go barefooted at all, because my feet hurt worse when I don’t have shoes on…. prior to this i was usually barefoot unless it was too cold or not appropriate for the situation…. I was off work for 9 months while being treated, I’ve been back to work since August. I would appreciate any advice you can give me!

    • says

      Hi Tina, did you read the new post I just put up “Barefoot People = Healthy People”? It will really pertain to people such as yourself as you developed an injury in your foot due to poor health – immune system and hormonal problems. So everybody, such as your podiatrist, is treating just your symptoms, the plantar fasciitis. If you were my patient I’d be going through all the muscles of your feet to see which gets them working again; though some may be local points to treat a lot of it will have to do with getting your immune system and hormonal system (namely your adrenals) back on track. Make sure you’re getting plenty of sleep, aerobic exercise, and a very healthy diet, sorry I can’t give you any specific advice.

  15. christian says

    Hi Doc, well after a couple of weeks on working out my foot, it seems that the PF is just gone like the wind.

    After a long series off ineffective treatments see previous posting with little or no result except more pain, then just did the basics like in the video and started to just take off my shoes when I can, home or office, the pain is just going away this is fantastic.

    And I’ve been running with my inov minimalist shoes in the past week and it is getting better and better, the only thing that I notice is that my knees are just a bit more sensitive, but I was 6 weeks in the cast and had orthotics in my shoes so I try to switch from running to cycling.

    Will maybe get a five fingers vibram shoes in a near future.

    Thank you Doc for all the help

    I wish they would be more professional like yourself that are aware of what the body really needs.

    • says

      I can’t give you specific advice on what you should or shouldn’t do. But as you can probably tell from reading even just a bit of the Sock Doc site, I never use them in my patients. Sure they’ll help dampen the pain, but they definitely will not correct PF.

  16. Anne says

    Hi. I am intrigued. Have had PF since January, doing stretches, and Strassbury sock X 1 week. I thinkI get it about strengthing rather than stretching, but what about in the meantime? Stretching at least provides some mild, temporary relief, without which I can’t stand the pain. Also, my cushioning shoes seem to be required for the same reason. I can’t walk in the morning without doing some stretches and foot circles. Also, I don’t seem to have the tender points on my calves. So, what does one do in the meantime to make walking bearable, if one is not stretching? Abd if not ice, what about hot compresses to help relax the tissue?

    • says

      The more you stretch this problem the longer you’ll have PF. You say you don’t have any tender spots on your calves and although you may not, I’ll say that that is highly unlikely – you’re just not in the right area. After all – if you’re getting temporary relief with stretching then it’s precisely those muscles that have the trigger points in them.

      • Anne says

        Thank you for the reply. Am still wondering, though, what to do to help the pain, if stretching and icing are out. Would warm compresses help to relax the foot? And if I can’t find trigger points in the calf (and maybe I’m just missing them – I’m not a runner, and am new to all of this), what can I do? I’m really in a lot of pain, am walking (more like hobbling) as little as I can.

          • M. Jackie says

            Your advice sent me to a Rolfer (in Denver) and my plantar faciitis and sprained knee pain were gone. I recommend Rolfing for facia and connective tissue work, plus balancing the body. I take all of your suggested supplements and generally adhere to good nutrition.
            Thanks for al your freely given advice.

  17. Charles Brown says

    Thanks for this site I had pf and went thru the regular routine which did not help. Weekly injections of vitamin B12 did but have a question as a younger I had a serious foot injury which damaged the nerves in that foot and I can not curl the big toe up, would this cause a case of PF? I was a athletic person in tract and basketball high jumping in both sports and a crazy walking fool for miles and miles. I train now with free weights upper and lower body. Improper form can cause injury with free weights and this holds true for any other form of exercise.

  18. Robert Kennedy says

    Wow, completely different & contrary advice than I have received from my doctor and my sporting friends. I was diagnosed with PF a few weeks ago and I’ve been stretching, massaging the pain points with a golf ball, and I’m back to wearing my orthotics! But your advice does make sense to me. I had trauma with my tibia above my left ankle (tibia & my dog’s jaw collided on a run!) and the PF started shortly thereafter. Your comments about trigger points makes all the sense in the world.

    I’ll be focusing now on those trigger points and strengthening my plantar fascia and put my orthotics & golf balls back in storage!

  19. sa says

    After reading all of the posts – I’m still not clear what the alternative is for getting out of bed in the morning. Walking stretches them and it eventually goes away. But if I stretch them first, then I don’t feel like I’m ripping something with those first steps in the morning. Can you address this specifically?

  20. Deb says

    Hi, I suffered from bad PF for several months in 2008/9 (ended up such that I could hardly weight bear on my right foot). I sought treatment from a podiatrist and got custom orthotics, and the PF was only solved by a cortisone injection.

    Prior to that time I had been a runner for several years. I did a 100km charity walk in 2008 which the podiatrist things finally triggered the PF however.

    I am now training for my first half marathon since 2006 and have felt the odd heal twinge which leaves me worried the PF will return. I have the painful trigger points you mention so your info on massage and the foot muscle strengthening makes sense. I do not wear orthotics all the time, but have always run in them. It makes sense that they are not helping strengthen the foot but I am concerned (ok..scared) that removing them for running may cause initial strain that might send me back towards PF again.. I would be interested in your thoughts….


    • says

      My thoughts are fully expressed throughout this site; your situation is more than common. Make sure you read the Training Principles and the articles on orthotics.

    • Robert Kennedy says

      Deb, I had worn orthotics for about 25 years for running until about 2 years ago. During my transition from structured shoes to minimal shoes, I also transitioned out of my orthotics. It was a very successful transition for me until I went too far & fast into barefoot running and didn’t allow a couple of injuries to recover. My layman’s thoughts is that you could also successfully transition away from your orthotics but maybe only if you are already running in or transitioning into more minimal shoes. For me, I think, my orthotics were kind of a band aid for the lack of strength in my feet caused by my structured shoes.

  21. Morten Munkholm says

    Mr. Gangemi (the sock-doc) suggested I post the email I sent to him on this thread so here goes:

    Greetings from Denmark! I’m a fan of your site and your videos have been a great help in dealing with my plantar fasciitis. In my long battle against plantar fasciitis, two things have helped me overcome it: Your info on trigger points in the calf and the finding of a more specific foot strengthening exercise compared to the toe curl, you and many others suggest. I found a scientific article discussing intrinsic versus extrinsic foot strength, in which they propose a better exercise to train intrinsic foot muscles rather than the toe curl that they suggest strengthen the extrinsic foot muscles instead. I’ve attached the document, but it can also be found through Google, which is how I came upon it. I just thought you might find it interesting.

    Keep up the good work!

  22. M. Shafer says

    I’ve been treating (all the usual medical recommendations) my plantar fasciitis since January with no lasting results. Basically my heel is not bad at all if I don’t have to be on my feet for extended periods of time. If I do, it starts to hurt and then stiffens up if I sit down for more than a few minutes. Unlike most people, it’s pretty loose and comfortable when I first get up and is worst in the evening after a long day on my feet. I found your site on Monday of this week and have been spending as much time as I can barefoot, doing some foot exercises, and doing the trigger point work three or four times a day. I’m doing points both down my shins and on the outside of my thighs, even though only the right heel hurts. Questions: The trigger points seem to be more and more sensitive the more I do this and my ankle has a consistently stiff spot that I’m tempted to stretch. This is only day four. How long before I can expect trigger points to improve? How can I tell where the pain is referred from, so that I can work to strengthen that area? And finally, unless you happen to know a doctor in central Illinois that works the way you do, preferably one who also deals with middle age and women’s issues, how do I go about finding someone local help me who won’t recommend stretching and orthotics?

  23. qkd085 says

    Hello, I wished I had found your site back in March when I first experienced PF in my left foot.I’ve trained in karate since 1985, never had a problem with my feet. In Jan 2011,I had surgery in my left shoulder to remove calcuim build up ( Acromioplasty & Debondement of cuff & labrum). After months of physio , I returned to my Karate training. Still had trouble with shoulder, so in February of this year, I decided to see an osteopath. He told me my problem was not my shoulder, but my left hip was slightly higher than my right & he would adjust it. After 20 minutes into the treatment, he yanked my left leg, felt a little pop. I walked out of there feeling great, like I was walking on air! I started to feel pain in my foot about 2 weeks later, could all this be related? In April, I limped into my family Dr’s office in so much pain, he gave me a cortisone shot, with a pamphlet on PF, advising me to stretch foot in the am , & stretch calf muscles…….TO STOP MY KARATE, NO BAREFOOT WALKING! After 1 month pain came back. Last week, I went to a physio therapist, who basically said the same thing. Had treatment there, tens machine & ultrasound. After seeing yourvideo on PF, I did pressure point massage, I was amazed on how the area from the side of my knee to my anle area was so tense & painful. I am so happy to walk barefoot gain! I do have sharp pains in my heal at times, especially when I first wake up or go for long walks with shoes on. Is it a good idea to get back to my Karate training? Thank you!

    • says

      Good story, thanks for sharing. Yeah I’m sure a lot of those problems are related – the shoulder, hip, PF. Hard to say if you’re ready for karate again or a different type of active recovery. You’ll have to use your best judgement there with maybe the help of your doc. Check out the info in the SD First Aid series.

  24. A Griffith says

    Hi–Just found your site on YouTube. I have had PF that has gone away for the most part. I suffer from Tarsal Tunnel Syndrome in both of my feet. I did not have TTS until I had PT for a ligament issue on my left foot. After several weeks of PT, I noticed I was developing other problems from one of the exercises I was doing and I let the therapist know I could not do it due to a new development. It was too late by that time. This took place approx. 4 years ago. The TTS is unbearable most of the time and I have had to learn to just deal with the pain. I have had cortisone injections on both feet 3 times and it helps for a while but any excessive walking or standing makes it so much worse. It is better than it was initially–I used to have to literally crawl up the stairs in my home. Now, I constantly have the burning sensation down the outer arch of my feet along with the agonizing pain.

    Finding your site through YouTube is great as I just purchased a book regarding trigger points and I am extremely interested in it.

    Are there trigger points for the TTS? Do you have any suggestions for care?


    • says

      Cool, glad you found this info and I hope it helps. You’re not looking for “trigger points for TTS” – you’re looking for trigger points that will hopefully correct the muscle imbalances resulting in TTS. PF and TTS are very similar and typically result from the same imbalances – the tib posterior, soleus, and maybe some of the insertions on the bottom of the foot – hallucis brevis and peroneus longus. So other than this PF video make sure you check out the Foot Video too.

  25. Cheryl Macari says

    Dear Sock Doc

    Just came across your site. I was told I had flat feet when I was young and even had a few pair of “special shoes”. I am 50 years old now and while the flat feet did not bother me when I was young in my 30’s I developed Rheumatoid Arthritis. My feet are flat as a pancake, I cannot walk long distances, and I cannot wear any feminine looking shoes. My arch (lack of) on my right foot actually bulges out. My footprint is like a giant blob. My Rheumatologist takes care of my RA but I really want to concentrate on my feet and get them better. I take Remicade and Methotrexate along with other meds.

    Any help you can give me would be appreciated.

    • says

      Perhaps you went from Flexible Flat Feet to Rigid Flat Feet as I discuss here:

      Ultimately you need to address the autoimmune issue (RA) – find out what is attacking your immune system rather than only treat the symptoms with meds. That way you’re addressing your entire body which should also benefit your feet.

  26. Shira says


    My 6 year old daughter has been complaining, off an on, over the last month, about some pain in her heels when she walks. At first I attributed it to the sneakers someone gave us, since she’d been wearing shoes like Stride Rite, and other ‘flexible’ brands that are closer to barefoot. She’s always barefoot at home. She’s not an athlete, is active but doesn’t run a ton, you know… an average kid. I had the thought that maybe some growth spurt increased her weight and the extra weight on her feet caused this? That seems farfetched, since kids don’t gain weight that quickly, and she weighs the same as before. So, do you have any idea what could be causing this? For a kid, would the same treatment be recommended (scrunching a towel with your toes, looking for trigger points)?

    • says

      Sounds a bit like Sever’s disease – though she is a bit young for that, but regardless, yes the treatment is the same. For kids especially make sure she’s getting plenty of saturated fats – butter, cream, and egg yolk.

      • Shira says

        I just looked that up. That sounds about right, plantar faciitis symptoms, but caused by a growth spurt or sports (not the cause for her), and it says as young as 7 years old, although not common (this is from wikipedia). I’m glad its probably not something serious. I’ll show her how to do all your stuff when I do it for my own feet. What is the butter, cream and egg yolk for? She eats a lot of homemade and/or hagen daaz ice cream, which is full of all that. I’ll try getting more into her diet.

  27. Joe says

    Hello Doc, i have been diagnosed with PF and a Hell Spur in both my feet and have been suffering for over a year, i had 2 cortisone injections which only temporarily helped, i finally stopped going to my Podiatrist who obviously was not helping me and moving me towards custom orthodics and surgery, and went on YouTube and found a video on massaging the PF, this is my 2nd day and it actually helped me somewhat. I can only wear sneakers right now and i use a Heel cup support on my feet, can you recommend any other exercises or possibly vitamins such as calcium or organic apple cider vinegar in conjunction with your massages to rid me of my painful heel spurs for once and for all? Its been a nightmare living with this, i should not be limping in the street at 35! FYI i am very athletic, I goto the gym 3x week, im at a good body weight and i eat healthy, with plenty of fruits and veggies, and i am 6’2″.

    Thank you


    • says

      Hi Joe – I can’t recommend specific supplements w/o seeing you sorry. Everything I can recommend is in the PF post and video as well as the Sock Doc First Aid Series and SD Training Principles. Good luck.

  28. Jay says

    Hi Doc,
    Great website, very informative.

    I’ve experienced PF on and off throughout the years, however my main issue was that I was having pain in the shins when running (which later was diagnosed as lateral anterior compartment syndrome). Since then I have had a fasciotomy in both legs and am 11 weeks post surgery with 6 weeks of physiotherapy so far.

    In the past week I have started to do 3-5 minutes of treadmill but am experiencing PF discomfort in my left arch with stiffness in my calf and front ankle joint. I’m not sure whether this discomfort is due to me getting back to running too soon or a separate issue completely. Any advise ? In the past I’ve had orthotics but have rarely made a impact.

    Thanks, Jatin

    • says

      Thanks Jatin and I hate to tell you that you’re really just experiencing new symptoms of the same problem. The fascial release for your shin splints didn’t “fix” the actual cause, it just dealt with the symptoms. Now you’re still dealing with the same imbalances and more as that surgery will create more muscle imbalances.

      So you have to check all the trigger points as I discuss, evaluate/assess your lifestyle stressors including training and footwear and especially diet and may be a good idea to find a good doc or therapist who doesn’t just address the symptoms.

  29. David says

    Dear Soc Doc

    Thank you for the expertise and assistance that you are providing on this site.

    I am a 10k – half marathon runner age 49. In May 2011 I got a small tear in my left achilles upon finishing a 10k road race. Shortly after PF also developed. I received a PRP injection in Sept 2011 on the achilles and began an intensive set of Alfredson eccentric heal drops. Have done these heal drops religiously since then. Throughout all of this I was also aggressively engaging in lots of stretching, foam roller, spiky ball, and the stick. All achilles issues are resolved now, but the PF still remains – but mild. I have been only back to running since February and it has not been too successful. My questions are –
    (1) Is PF often associated with achilles tears?
    (2) Did the eccentric heal drops hinder the healing of the PF and am I correct in stopping the heal drops? (as per your recommendation I have put on hold my stretching routine)
    (3) I have a discomfort on the top of my left foot that I am suspecting is connected to the PF – “top heal pain”. It does hurt more at the end of the run and the day after. Is it okay to run with this discomfort or will it resolve itself as the PF goes away?
    (4)Today I ran in bare feet on grass for a few km and felt great. I can walk all day barefoot with no pain. The PF hurts primarily in the morning only. I recently purchased a pair of Saucony Kinvara 3 and have run in them a few times. Should I continue on this path or wait for the PF to completely heal? I really want to get out of my Asics Cumulus.
    Thank for your time – Dave in Toronto

    • says

      1. PF and Achilles problems are both from lower leg muscle weakness & imbalance so yes you can have one problem resulting in one, or both, symptom.
      2. I don’t subscribe to the heel drops. I don’t think they’re bad – just unnecessary. If you were stretching the calves/Achilles out at the bottom of the drop that would be bad.
      3. Hard to say – you’re going to get little aches and pains in various spots as a result of the lower leg & foot weaknesses.
      4. Those Kinvaras have a pretty big stack height: 23mm heel, 19mm forefoot, so personally I wouldn’t wear them. I like the NB Minimus Trail (MT10) which is 15mm-11mm > so still a 4mm drop like your Kinvaras but 8mm less shoe throughout. And the new zeros are 12mm throughout. But ultimately it’s what works best for you.

      • David says

        As per your recommendation, I will take steps to address the muscle weakness/imbalance in that weaker leg. Regarding the Kinvaras, I thought they would be a good transitional shoe considering I have been running in big cushy Asics. I am taking this transition slowly as I find the lower platform quite tiring as it does get me off my heels. I will follow your recommendations and hope to report back marked improvement in a few months. Thanks for your help. This is a terrific web site. – Dave

        • says

          Sounds good. Sure if you feel like the Kinvaras work for you then that’s find. I recommend the Nike Free + a lot which is a similar stack/drop. But with either shoe it’s best to move on (out of them) as quickly as you can.

  30. Mike says

    My pain is not in my heel but in my arch. I do have high arches and I do run. I also do not notice it more the first thing in the morning like a lot of websites say. I see a lot of places say that tight calf muscles can cause this pain. My calf muscle is actually where I first felt pain. I know you say not to stretch your planter fascia but should I be stretching my calf muscle? If so, in what fashion?

  31. Emma says

    I believe I have PF quite badly at the moment. I have it in both feet, at the same time and have given up basketball because I can not walk the next day plus I have has to reduce work as a waitress for the same reasons. I also struggle getting up in the night and most nights crawl to the toilet. My kinesiologist also says it is from too much stress in my case kids, husband, work and trying to please everyone as a result my diet is poor too much sugar which is also leading to adrenal stress and excessive weight. I have been suffering like this for around 8 months.

    I know exercise is an awesome stress reliever but what do I choose aerobically given how much pain I am currently in? Massaging the calf area 2x day and waking around barefoot as much as possible.

    • says

      I’d suggest you listen to your doctor and see what you can do to reduce the stress – especially the dietary stress. There’s no reason to eat sugar and most likely it is contributing to your problem.

  32. Chelsie says

    I came across this video about 6+ weeks ago. I spent the summer working on my feet in a summer camp kitchen and the pain was excruciating and had to quit exercising on my feet – jump roping, jumping jacks, lunges, etc. I still use superfeet but have added in the massaging and simple exercises you suggested. It has helped tremendously! I have PF in both feet but was by far the worst in my right foot. I found so many more knots/tender spots in my right leg when I started. I wish my doctor would have told me about doing this months ago (maybe he doesn’t know??). Thank you for the info! It has made all the difference!

  33. Lisa says

    I have a bump on the top part of my left big toe (not the side) that can be painful when I wear tight-fitting shoes with a heel. In these cases, and except when I bump the big toe I don’t really experience any pain. I hurt my back about 3 years ago, and that finally healed. I think it was diagnosed as a sacrai iliac joint problem. I was in pain for a year, but with exercises, it went away. However, shortly afterwards I developed the bump on my big toe. It has mobility and doesn’t really bother me that much except when I wear dress shoes. For the past year or so I have noticed that when I get up from sitting for awhile I am often stiff in my feet, walking gets rid of this. However, recently, I went from a cold wet climate in Scotland to warm hot humid weather in Venice, and I also was wearing my dress shoes for the evenings, but not walking very far in them. I found I could hardly get the one shoe on my foot. I was also bitten by, I think, the mosquitoes that are in Venice and got itchy bumps on my feet from the bites which have now disappeared. However, since I have returned, I have had sore calves that get better as I walk, sore heels and ankles at night, especially in the left ankle. I also had tightens in my jaw after returning which has now disappeared. I suffer from headaches, too, which can be quite incapacitating, with pressure behind the eyes. I feel that something has worsened since I was in Venice. My feet hurt and feel so tired all the time, as if I have walked a huge number of miles. People recommended getting rocker sole shoes, but I am uncertain what to do as I don’t want to make things worse. I have an ache-like pain in my calves and in my feet. On the other foot I have a very weak ankle that I sprained badly as a child and broke three years ago. On certain pavements and when I am tired, it completely gives away and I fall over on it. Very worried about this as I don’t want to break it again. Basically, I am experiencing a lot of chronic aches now that don’t seem to go away. At night the pain in my feet an achilles tendon can be really bad. My calves are so tight sometimes I can hardly walk. Would appreciate any comments, Thanks, Lise

  34. Richard says

    As far as I can tell, I’ve had flat feet my whole life, but it has never given me pain or perceivably affected me…..until I joined the Army in 2005. Long story really short, I was removed from training on the 12th week out of 15 weeks and eventually given the choice to be discharged….and foolishly, I took it. Fast forward 7 years later to today and I’m still miserable and broken, yet I’d love nothing more than to reenlist and (try to) serve again.

    Within the first 12 months after returning home, I saw a podiatrist. After going through stretches, pretty gnarly cortisone shots, and finally buying her $425 orthotics, I lost faith and stopped seeing her. I’ve resigned myself to the idea that this is something I’m going to live with for the rest of my life.
    Couple months ago, I decided to see a different podiatrist and see if I can rid myself of this nightmare. This time around I tried splints, stretches, myofascial physical therapy – a blissfully excruciating vibrating rod was jabbed deep into my calves and feet – for 4 or 5 sessions before it was deemed ineffective, kinesio taping w/instructions from youtube, foam rolling my calves, and finally I stopped seeing her when she offered to make me her $435 custom orthotics. I lost faith yet again.

    This time however, I’ve grown a bit and so has the internet.

    I got my VFF and BF walking at least is an awesome feeling…I’m just really not much of a runner. I started to get acute heel pain after walking in them and I lost motivation again.

    I have two types of pain and the acute type is not even that bad. All I have to do is get off my feet and massage. It’s the soft but heightened swelling throbbing pain that drives me insane because there’s not a damn thing I can do about it except sit it out, let it run it’s course, and endure it. I get the swelling-type pain during and after long-duration physical activities, such as hiking for 6 hours, or standing in place for more than an hour or two…..nothing destroys me faster than standing in place for a period of time. I get the acute pain more from bursts of short but intense activities, such as walking fast, jogging/running, hard short hikes.

    I’ve found after all this, consistently and religiously torturing my feet with a golf ball has given me the best long-term effect. I give myself the golf ball solution every night and when motivated, throughout the whole day at my desk job or in front of my computer at home. Now it feels like the golf ball is rolling against cartilage soup, and I’m hitting some of the crunchy stuff deep in my left foot.
    Also, foam rollers are awesome and I love punishing my calves with them…when I’m motivated.

    I still don’t have much faith, and I highly disagree with my previous podiatrists’ treatments of the symptoms and not the problem and regret all the money I so willingly threw at them. I’ve been inactive and sedentary for nearly 7 years, and both have reasoned that their treatments are so my plantar fascia can “rest and heal up”.

    Where I’m at today: For several months now I’ve been forcing myself to golf ball myself every night despite any current (de)motivational status. I’m feeling a little motivated now so I’m going to start foam rolling my calves again. I attribute the golf ball solution for ridding me of the first-steps ailment. I’m not a very active person, for fear of aggravating the demons that live in my feet (and lets face it….I’m not the most motivated person in the world), so I can’t accurately gauge how broken I still am. I’m also losing some weight, which I heard might help a little. I’ve learned that PF is something you can’t ‘fight through’ and it only gets worse if you ignore it and soldier on. Well….in a training environment like Army Infantry….fighting through pain and ignoring it is the only option until something bad happens O_o.

    So I finally got home and watched your video (work blocks them). I’m a firm believer that strengthening my feet will help me rid my ailment and not just address the symptoms.

    Is the golf ball solution considered stretching the plantar fascia? I’m in love with this nefarious device.

    Is foam rolling enough to take care of getting rid of the sore spots on the back of my calves? What I do is place the roller under my calves at the head-side, grind my legs into the roller laterally (not in the roll direction), then adjust a little bit towards my feet-side and repeat, slowly getting my entire calves.

    Thank you for the video!

    Plantar Fasciitis
    Pes Planus
    Extra navicular bone
    Hammer (mallet) toes

    Chronic ingrown toenail on big toes!

  35. Chris says

    Hi Sock Doc,

    Thanks for the great site – I’ve really enjoyed it. I’ve had PF for about 5 months now, developed it when I stepped up my running mileage and switched from running inside on treadmills to outside on concrete. I used to run 20-30 miles a week and do triathlons.

    I have tried the standard treatments for the acute pain and have had a podiatrist, sports orthopedist and physical therapist evaluate my foot. I find that their focus on the acute pain helps for the short-term (NSAIDs, orthotic inserts, taping, ice bottle rolls) but hasn’t seemed to fix the chronic but less severe pain.

    Thanks to reading through your site, I’m switching my therapy regime to the following:

    1) No more orthotic inserts
    2) No more NSAIDs
    3) More Barefoot walking; transition from stability shoe to minimalist shoe
    4) Trigger point massages on calves – I’ve found the foam rollers to really help
    5) Golf ball massages on bottom of feet to help circulation

    I was curious to hear your opinion on taping – my PT recommended it and it’s felt great when I’ve used it. I went ~4 weeks with my heel being constantly taped and it reduced the pain.

    I’m now planning to phase out the taping, and only use it when I’m in pain. Does that make sense? Would it make sense to tape before I run?

    Have you investigated the bloodflow stimulation therapies? They are wraps that are supposed to stimulate bloodflow and improve circulation in the foot. I’m thinking about trying them out too.


    • says

      Hi Chris – I’m pretty much a hands-on type of doc. I don’t use tape or braces of any type, for the most part. When I do tape, it’s for 24-48 hours at most. If you always need to support the area, your body is not properly adapting and healing. So if you are in pain, and have to tape, and it helps with the pain that’s better than a NSAID or ice, but you’re not correcting the problem.

  36. Sherry V. says

    Doctor, can you recommend a doctor for flat feet with arch pain in the Bucks County, PA or Montgomery County, PA area? I think I went to a conventional doctor who gave me exercises with poor instructions and he seemed very uncertain about being able to help me. Also he said I could try orthotics, one of the indications that he was unsure. He also said the arch pain is not coming from my feet, but from my lower spine/sacral problems (which are severe). This did not make sense to me. ::::shrug::::

  37. Michael says

    Hi , i got plantar fasciitis for 3 month. i have tried from ultra sound to accupuncture until recently i used nike free 5.0 in the gym and it’s actually making it feel better. I enjoyed your article, but i am still have trouble with that first step when i sit down or get out of bed in the morning. I consistently roll my foot on a tennis ball to help massage it. Can you give me some advice?

    • says

      Don’t roll your foot – check those trigger points in the calf as I show in the video and if that doesn’t help then evaluate your stress levels. PF is huge with too much stress (diet/work/training/etc.)

  38. Peggy Lambdin says

    Question: I have been diagnosed with PF and tibial tendon dysfunction and have had pain for 5 months that has not resolved. I have bought two different orthotic inserts, one custom, wear night splint, compression sock, ice, lots of stretching. Have been told to NEVER go barefoot. None of this has worked.
    What is your opinion of the night splint.

  39. chris says

    I’ve had some under the heel pain for about 2 weeks. I found this site and tried the calf massage (trying to locate the trigger point) and found a super sore spot in my calf. I am assuming this is the trigger point I need to massage? How often should I massage it? I have been massaging it alot, but it’s still sore so do I need to “work out” the soreness? My heel pain is much much better now, still there a little, but way better.

    Thanks for the site and info.


  40. Candi says

    I have had PF for about a year now, I have only recently gone to a podiatrist who recommended the standard stuff, orthodontics, steroid shots, strecthing, a night brace, none of which has seemed to help. But I have another issue they think cause it, and that is that my right leg is quite a bit shorter than my left. They gave me a wedge to wear in my shoe, which is miserable and actually causes my back to hurt (and I have scolosis, so I am just a mess). How do these physical conditions impact my PF and is there anything different I should do other than what you recommended here?

    • says

      Hi Candi – I often say to people – “Sometimes you just gotta be treated by a doc or therapist who looks at the entire body from a structural, nutritional, and emotional perspective and understands how everything is interrelated and attributing to a health issue or injury.” Although there’s not a lot of “us” out there, that’s your best bet. A good doc will be able to get you back in a very short period of time and if not, at least explain why it may take longer. So look for a chiropractor, PT, or maybe even a rolfer who can help you. Putting a wedge under the short leg just makes up the difference from the foot to the ground. It is actually the opposite leg (the longer one) where the hip is lower – and putting a wedge under that foot can balance the hips. I don’t use wedges ever in any case – but just letting you know there’s a 50/50 case for either side. :)

  41. Jess says

    I was diagnosed with overpronation, as well as PF (and a heel spur) about a year ago. Since that time I have been using orthotics. I have been experiencing TERRIBLE pain in my knees, hips, and even my neck and shoulder on my right side. Within the last couple of months I have actually been able to stand bare foot (there was a period of time that this was an impossible task). I am extremely overweight and think this may have caused the weakening of my bones and muscles. I fear that walking without my orthotics will cause a greater deal of pronounced pronation. Is that possible? Also, if I no longer use the orthotics or heel cushionings, how can I prevent the heel pain when walking?

    • says

      That’s an in-depth question and I think if you read the articles under “start here” you will learn a lot and get you going in the right direction.

  42. Raquel says

    Hi – I have had PF for a couple of months and following the advice of stretching and wearing supportive shoes and orthotic insoles – it doesn’t seem to make any difference. After watching your video I immediately went barefoot and found sore spots along my shins (and gave them a good massage). Your advice makes sense to me so hoping to start improving. I was just wondering if I should be resting from sport (racquetball and tennis)? I would rather deal with the pain than give up sport but I don’t want to risk long term injury.

  43. Luke says

    Hi Sock Doc,

    I am currently experiencing plantar faciitis. I’ve started barefoot and minimalist running about 9 months ago. I started progressively with running/walking 1 min. alternatively and then increasing the running time up to about 30 minutes 100% running. I also started wearing minimalist shoes (Vivobarefoot) about 6 months ago since it felt so good running minimalist. The pain started about 1 month ago, back then it was just a superficial pain at the first contact of my feet on the ground after getting out of bed. It then gradually increased ’till last week felt like a knife under the heels. What do you suggest I do besides strenghtening exercises? I stopped running since then. When should I resume? Should I wear some orthotics part-time to relieve some stress for my feet, especially at time where I have to stand up on concrete?

    Thanks in advance,


    • says

      I can suggest what I show in the video (a lot more than the strengthening exercises you mention) and the info in the First Aid Series.

      The day/moment you see me recommend orthotics is the day I shut this site down. I don’t make exceptions, though you’re not a patient of mine so you have to go with what you feel is right for you.

  44. Robert Kennedy says

    Like others, I’ve developed PF recently in one foot, my left foot. I’ve been barefoot/minimal for about 2 years. I think my diet is good, with lots of protein & complex carbs. I don’t think I’m overtraining; 15 miles of running per week along 2-3 strength training days/week. same schedule for a couple of years now. I’m looking for trigger points in my left leg and not finding anything obvious. however, i have 2 potential culprits: one, i had an injury to the front of my left tibula a few months ago when I ran into my dog’s jaw during a run. It was way painful for several weeks. nothing seemed broken so i just let it heal naturally. two, i have a dull pain in my lower back. I get back pains now & then when i get lax on keeping my core strong. my suspicion is that my left foot PF is somehow related to the past tibula injury but I’m not quite sure how to proceed from here. when i first discovered the PF, I had not been here yet so i tried the usual night brace & NSAID routine. after a couple of weeks, the pain did mostly subside but it has since returned. only thing i have not really done much of is the toe curls that you recommend. main thing that i’m thinking about now is how to get past this previous tibula injury. thanks for any thoughts…

  45. Ben Rooney says

    Here is what happened, I’ll try to keep it short. Started minimal running, all was good. Sprained left ankle, then went back to running, and then got PF. Took all the “mainstream” advice to no avail, big old shoes, orthotics, stretching…etc.. Had some minor hip surgery (torn labrum) which required 1 month off of left foot and hoped that would do it. Upon walking again, it had gotten worse. I did some reading online and went back to minimal shoes, have done some strengthening, but was also doing stretching. Two weeks later it is a better but not gone. I have noticed a lot of tenderness in my calf muscle on the inside of the shin bone on the I am going to stop with the night splints and stretching. Overall my lack of recovery makes perfect sense with your reasoning, but I have a few questions. I know you can’t answer specifics so just looking for general guidelines.

    1) I have noticed that my left side has a much weaker calf muscle then my right. Should I be strengthening that muscle? If so, should i do standard calf raises or eccentric ones. I figure strengthening my other calf muscles can help take the strain off of the muscle parts near the shin bone.
    2) How do i prevent this area in calf from getting tight?
    3) Okay no stretching the foot or calf muscles… But I go to yoga regularly, and downward dog stretches both of those. Should I stop going to yoga? I read your post about yoga not being typical stretching, so I assume its fine. Just don’t push myself into discomfort in those stretches?

    Thanks for all your help. This injury has been consuming my mind and body for far too long!

    • says

      Just as you can’t loosen a tight muscle with stretching you can’t strengthen a muscle that is neurologically shut down (weak) from an injury by exercising it. It will never happen. You work the trigger points and adjust your diet as I mention many places on the SD site to help heal tissue from the inside-out. Once the muscle no longer “feels weak” you can do exercises. I think walking barefoot is a great place to start, or even balance board type exercises.

      You prevent the area in the calf from becoming tight by correcting the muscle imbalances, which might need the assistance of a skilled doc or therapist who knows how to treat these types of things.

      Right – yoga is okay as long as you aren’t just there stretching muscles, especially injured ones, like crazy.

      • Ben Rooney says

        Thanks, it is already feeling better. Yeah I had extremely tender trigger points in my calf. The pain now seems to be localized all the way in the back of the heel in the center, right before the foot ends. I checked for trigger points tied with achilles tendonitis but they were not tender. I’m guessing I just need to give this more time. What are your thoughts on using scraping methods on the bottom of the foot along the arch?

        • says

          Sure you can use the scraping methods – but really that’s just another fancy term form for working the trigger points and I personally never see a need to strip down the entire plantar fascia.

  46. Blue says

    Hi, Sock Doc!

    First of all, thanks so much for this site – most of my foot pain has gone away since I stopped walking outdoors so much in my current shoes and started walking barefoot at home (vs slippers).

    Two questions for you:

    1) Last week, I started massaging the trigger points in my legs, and it’s helping. Do you happen to know what the trigger points are for hands and wrists? I’d love to try this to treat what I think is developing into carpal tunnel.

    2) This question’s actually about Mrs. Sock Doc: Does she wear boots? If so, which brand and model? I’d like to find a pair that can withstand snow and icy sidewalks – it can get pretty awful here in Pennsylvania. I’ve checked out Vivo’s line, but I just wanted to check with you first before I ordered anything.

    Thanks so much again!!

    • says

      1. The wrist & hand points can be anywhere in the forearm – flexors or extensors. For ligaments make sure you read the new article:
      And check out the Elbow Video as the pronator and supinator has a lot to do with wrist & hand problems – also note the pronator quadratus muscle (wrist area).

      2. She does not, but my kids do and they wear Vivobarefoot boots. They’re crazy expensive but you can sometimes get them 1/2 off. I’d spring for the Vivo boots if you like them, or find something with little to no heel.

  47. Mia says

    I just want to thank you. Over a year ago my feet were hurting a lot, I couldn’t run, I was really bummed. I had a good physical therapist whose treatment was congruent with your approach, but your input really made the difference. A year later I’m running a lot, feeling great, happy feet. Thank you.

  48. Kris says

    Hi Doc, i’m not from the US and came on your site by accident. Like most of the people who suffer PF i also did the “classic” first (orthotics, stretch, ice, ibu’s etc…)
    I didnt feel much of improvement so i went on the internet to gather more information and try something else. That’s how i got on your site here. Anyway, the reason why i believe in your theory and advice is because it makes much more sense then the classic things. A foot is made to walk barefoot!
    So i dropped the orthotics and bought me a pair of Nike Free 4.0 which i absolutely love! I wear them as much as possible (even at work)
    Now what i found difficult is to track these triggerpoints, honestly i cant feel that much in my calvs. What i do now is massage my calves all the way down to the achillis with a roller on the floor, would that be a good treatment??

    Thanks a lot!

    • says

      As I show it the video you need to get on the tib posterior muscle, which you can’t do with a foam roller. You need to use your fingers and get on the inside of the tibia (shin) bone, and also check the insertion by the arch of the foot.

      • Kris says

        Yes i did but as i understand from your video, these triggerpoints are sore spots which you actually can feel, problem is that i dont feel much. I went down the tibia with my fingers left and my right leg to feel any differences but i dont feel much difference nor weak spots. That makes it hard to massage my calves cos i cant found these triggerpoints.
        Are these triggerpoints always related to Plantar Fasciitis?

        Kind regards

  49. Courtney says

    I wish I had visited your site this before I asked for, and received, $400 orthotics from Good Feet for my birthday. I’m a runner and work as a cook so I’m on my feet all day for work. I bought the orthotics for my PF, but after wearing them for several days, my lower back completely froze up and I have been literally unable to walk for three days.

    Have you ever heard of this? What is your experience with Good Feet…are they a scam? I had a spinal fusion five years ago and have a cage in my lower back, but have had no back problems since. I am so scared…what can I be doing to make this excruciating, debilitating back pain go away? (Ironically, my PF has gone away, but at the expense of my ability to function)

    • says

      Injuries from orthotics are not uncommon.

      Good Feet, Super Feet, etc…I they’re all for support when your feet (health) fails.

      If the orthotics started the back pain and removing them didn’t resolve it then you should go see a doc (perhaps a chiropractor or PT: who doesn’t use orthotics or stretch) who can help you with that.

  50. Will says

    Hi Doc,
    Thanks for the video!
    I recently switched to Nike Frees after running for years in typical running shoes. Never had much trouble with PF before but I just did two hour-long runs in the evening and following morning and got nasty PF. It is MUCH worse in the right foot. (I’m right handed.)
    Do you think this is related to needing to ease into minimalist footwear? And why only in the right foot?

    • says

      Sure you could have transitioned too quickly. Read this, especially the part near the end on how to transition.

      I’d estimate that right foot PF is more common – say 75/25 (R/L) over the left. The reason is because the right lower leg/knee/foot is more directly related to adrenal gland and sex hormones, the left is more thyroid. That’s a story for another day why it is, but it has to do with how hormones affect muscles.

  51. Jeannie says

    Hello Doc, I’ve been hurting quite a bit since July. I started out with plantar fasciitis. The doctor gave me a shot in my heel and prescribed me some orthotics. I believe this is where the bulk of my problems began. A few months after my shot I was able to run again and was doing quite well. Then I felt a couple of pops in my foot and I have been in constant pain since. I don’t know if I have a fallen arch or what. I just know that i have a lot of achy pain along the inside of my foot. It has also started hurting along the topside of my outer part of my foot between the middle and my pinky toe. I’m totally at a loss because all x rays and MRI’s have shown no problems. I really don’t know what to do at this point. I’m going to start doing the pressure point massage that you suggest, but if you know of anything else I can do to speed things up I would appreciate it. I was big on stretching but I see now that was wrong, other then that I’ve been doing the towel exercise as well as rubbing my foot over a frozen water bottle. Tired of hurting and really need your advice.
    Thanks, Jeannie

    • says

      What an X-RAY and MRI showed no problem but you’re in pain! How can this be? I’m just kidding – it’s so common and so many rely on these expensive, though sometimes necessary but way overused diagnostic tests, to figure out what is wrong. You need to start with the advice I show in the video and the First Aid Series. Lots of other stuff on this site about why injuries occur.

  52. Sasha says

    Hi Doc: What an accomplishment to publish your website and diligently answer most visitors questions! Incredible job! Much appreciate your hard work and selflessness.

    Current injury (MRI, ultrasound around sesamoid, plantar and ankle)- mild tendon erosion of tib post and peronal tendons; tibial sesamoid fx susacute and retrocalcaneal surfitis and plantar faciitis. (R foot) Past injury : inverted ankle injury with almost fractured outside tendon and split inside tendons – healed with PRP. (L foot)

    I used to say “I was born on heels”  Worked in retail for two decades. Lots of physical and emotional stress. While at work I walk 5-7 miles daily on 2-3” heels, and walk a steep flight of stairs, sometimes with loads of merchandise. In addition to prolong standing periods. Genetically, my right foot may be longer than left (about 10 mm). Week hamstrings. Week gluteus. Tight hips. High arches. Vit D level at 22 (!) No back ache what so ever – yet . For the last two months I worked with a trainer to strengthen the hamstrings and starting to work with PT with ultrasound and muscle stimulation modalities as well as muscle trigger point massage. And last but not least, acupuncture treatments along with Exogen bone stimulator. My tib muscle is very painful and stiff/bulked.

    Wondering if you can help with my healing strategy at this point? How do I heal sesamoid Fx while having PF?What type of sneakers / shoes? Can a shoe lift or temporarily orthotics help while healing the sesamoid ?

    Supplements: Is Manganese 50 safe with no harmful side effects… I here it’s dangerous for the liver? Which Jarrow supplement is better?

    Thank you for your response and Wishes for a wonderful holiday season ahead! –Sasha

    P.S. How long it takes to get a phonecall appointment with you?

  53. Sasha says

    Dr. Soc Doc: Thank you for taking the time to respond and the links. I have read everything about plantar and sesamoid fracture on your website. 6 weeks sounds like an eternity when you are injured…nevertheless still interested. Two days ago, i woke up with excruciating pain pain which radiated up the side of the thigh – after googling it appears to be ITB tendon inflammation. I saw acupuncturist / massage therapist. From his trigger point massage i discovered that I not only had the ITB but my PTT (inside calf) are very painful and sore. He said: the ITB comes from weakness in my lower back/hips and the soreness of the PTT is my kidney and liver.

    I am following the PTT trigger point massage from your video… Any thoughts on the new development of my situation? Would you suggest any treatment for the ITB and what could be causing it? Thank you immensely.

  54. Alicia says

    THANK YOU SOCK DOC!! Any suggestion of how to start back up to running after taking a couple of months “off”? I say “off”, but I’ve been running small amounts like during a crossfit workout…

    Saw you signed up for Spartan Beast… I work out with an obstacle course training group in Raleigh if you have any interest in coming out, we always have fun (EOCR on FB or Meetup). It surprised me that with all of the running/minimalist/mud run/obstacle course enthusiasts that I know, no one recommended anything like this before I found your site (searching for a local barefoot running doctor – was thrilled to know you are here). I’m telling everyone!! Thanks again, Alicia

    • says

      Hey Alicia, That depends on how much you were running previously and how much you want to run now. So it’s tough to answer, and I’m assuming you had plantar fasciitis and that’s why you took a couple months off. So if you’re pain free, then start by doing very aerobic runs 15-20 mins a few times a week and go from there, as I discuss in the Training Principles.

      Thanks for your invite, I just joined the FB group. :)

  55. Mark Galas says

    Doc, you have really educated me on the subject, thank you very much, I could not agree with you more after reading your articles and watching this video. My problem is weakness in foot muscles around the arch. A bit if history: had PF, my doctor prescribed orthotics, they cost me $450.00 here in Toronto. They seemed to cure my PF (sort off), but after 3 mos. of wearing them, I noted that my feet muscles in my left leg are week around the arch. I also developed slight pain/fatigue in my both hands (could be related?). As of today, I am ditching my expensive orthotics. However, I somehow need to strengthen the weakened muscles. I will try what you are suggesting in the video. Any other suggestions?

    Thank you,

  56. Oscar says

    Hi Soc-Doc,

    7 weeks ago I went for a run that stopped me in my tracks with bad arch/toe pain. I believe its from PF and watched your video. After finding some trigger points deep in my calf, things got better (walking more or less pain free, but still can’t quite run). This has been going on for 7 weeks now. I’ve got a tight lump/knot on the bottom of my foot (right in the arch) that seems to get better with rolling it over a tennis ball, but usually comes back by the next day. It also hurts between the 4th-5th metatarsals. An x-ray has supposedly ruled out a stress fracture. I had been running in INOV8 minimalist shoes for almost the 9 months. Any suggestions?
    Thank you,

      • Oscar says

        Thanks. I read the article, but couldn’t find anymore trigger points. If I still have pain under the right side of my foot; where should I look for the pain source? Also, I still have the lump in my plantar…should I keep rolling it on a tennis ball, or do something else. I do have an ultrasound and bone scan booked to rule out anything else. Thanks!

        • says

          Best advice (and free) I can offer you is what is in the post & video and in the Sock Doc First Aid Series. Also check out the Trigger Point Article to understand more about why they’re there and what to do about them.

  57. says

    I had PF for months and did what I was told: rest, wait, and orthotics, yet it never got better and I still had immense pain in the mornings. I realized I had a small bone spur and started doing research and found your video. It was truly amazing! I found the sore, tight spot by my tibia (which I didn’t know I even had) and rubbed it like you said. The pain moved out of my heel and within 4 days my foot felt better than it had in months. I was in awe!! I’m walking barefoot as much as possible, but now when I run I still have a very sore, tight heel. I didn’t rush back into running and have drastically limited my mileage. I have no pain anywhere else in my leg and I’m at a loss at what else I can do. I can’t fathom the thought of not running, so I’m asking you for any other suggestions or what I may have missed.

  58. saff says

    Hi dr sock hope your feet are well! This is saff the ?5 km have been reading lots of your informative articles but i am still injured.for almost 1 month the inside of my ankle between my ankle and my arch hurt like crazy.heres the background info.i wore columbia ravenous lite trail shoes on the road and trail.i ran my fastest 5 mike tempo on he dirt but i am not sur if the injury is a pary result of useing them on the road to.Also i over pronate like crazy in the injured left foot.i have been adjusted by chyro and been doing foot strengthening exersizes but foot is still bad.i wear 8mm drp shoes and asics piranha 4 shoes.i was wondering if i will mostly have injury problems as i have a hip rotation/pelvic tilt.does this cause the pronation and would this give an exception for using a mild arch support insole as even after chiro adjustments there is still a leg lengh difference.sorry to write so much , i am desperate to return to hard trainning and finally compete so any good suggestions would be fantastic.thanks.:

    • says

      If the chiro doc is figuring out why the muscles are imbalanced then you won’t need the arch support. If there is still a great leg length discrepancy after you are treated then there are still missing pieces to the puzzle; maybe you try another doc or therapist.

  59. saff says

    Hi dr sock.thank you.sorry for spelling errors.i am never long enough in the same place to find out why my hips rotate and i have a pelvic any other suggetions to find out why my boddy does this?do you think wearing trail shoes on the road made it worse?any suggestions with regards to footwear please and do you think i should avoid a mild arch support insole.or should i use it only on long recovery running and not speed work and every day walking hanging out.thanks

    • says

      I can’t give you specific advice, sorry. I have some shoe recommendations in the “Lose Your Shoes” article. If you were my patient you wouldn’t be wearing any arch support, but you’re not :).
      Remember that if you’re injured you probably should not be doing speed work.

  60. saff says

    Hi dr sock, thank you so much for all your help.i will reread all your articles and watch through the videoa again.actuall yesterday i ran some 200s but not v fast 38s and my foot was not too bad.truth is it could be to do with transitioning because i wore an 8 mm shoe and it hurt a lot, then wore a 4 mm shoe for 200s and i barely felt have convinced me not to use an arch support.i will always wonder if the running in my trail shoes on the road made my foot worse.oh well thanks again for fast replies and good advice.saff

  61. George W says

    First time viewer – I’ve experenced PF symptoms for years now – standing and walking on hard concrete floors all day probably didn’t help. I was wondering though, I do work out and go to spin classes 5 days a week for a few years now. Could that be a contributing factor? Or is it ok to continue with this exercise? Also, is there some weight lifting exercise or machine that will strengthen those muscles? And finally, I have wide feet and would like to try some Zero shoes for work – any recommendations?

    • says

      Spinning classes are typically all anaerobic – which will lead you to an injury like PF (Read the SD Training Principles).

      No weights of any type will help heal PF.

      Check the article “Lose Your Shoes” for footwear advice and recommendations.

  62. says

    This is an eye opener!! I have been dealing with plantars on and off for a year now. I was working on my feet all day on a concrete floor (no longer work there) and training for a marathon when it started. My foot doc had me wear orthotics. It never fully went away. Now it’s flared up again and I haven’t run for a week. I have been spinning, but I see on the previous post that I shouldn’t do that either. What can I do? I hate not being able to work out…

    I am going to try all your suggestions. I do have hot spots in my calf. I hope to find relief soon. How long do you think it will take to heal if I stay off my feet (no exercising) and do your suggested treatments? I miss running desperately!

    • says

      Check out the Sock Doc Training Principles as PF is often associated with excess anaerobic training or overall stress. As with anything, the time it takes you to recover depends on what is causing your injury.

      And ditch that primitive device (the foot brace) you have in your blog photo!

      • says

        Thanks for the response! So far I have read the first part of your training principles and already I see I have a lot to learn. I also have recently started using my heart rate monitor… and your calculator has helped me see what rate I should be exercising–I’ve been trying to push too hard it seems. I’m looking forward to reading the rest of your training principles.

        I think my injury is caused by a multitude of factors: calf weakness, muscle imbalance, over training, diet (i’m working on that), and most importantly hormonal stress/imbalance (something I need to check out with a doc–I’m no spring chicken and menopause is right around the corner!) :)

        Thanks for checking out my blog. Yes, I am ditching the foot brace. lol

  63. Ben says

    Hi there,

    I’ve written once already on this post and once on the achilles tendonitis post. The issue doesn’t seem to be going away, sometimes i have both at the same time, sometimes just one, but never is it all better. The pain is mild, but it just doesn’t seem to go away. My balancing is strong, and my calf rises are going well. I have started doing the running in place a bit, but that usually aggravates it the next day. I have noticed a lot of tenderness (much more than the other side) just below the medial malleolus of the tibia bone. Upon doing research, the pain is in the Adbuctor Hallicus muscle right below the bumb of the tibia, and that seems to resonate to the inside most part of my heel. I massaged it some and i think i have taken care of the trigger points. In fact recently when I have messaged it and my calf, it seems to hurt more the next day, but I also tried running in place those few days, so it is hard to say what caused the pain to increase the next day.
    Most things say that it is because of overpronation. I did recently switch out of orthotics, but have been in barefoot shoes walking and such for 3 months.
    Thanks for al the help

    • Ben says

      I should also mention how the pain started. It was after a minimalist shoes run and the next day my abductor hallucis, near the heel, was in a lot of pain (this was 5 months ago). As that died down the pain in my heel remained, as did the extreme tenderness in the abductor hallucis, as mentioned above. Today I did find a big trigger point at the top of my arch on the abductor hallucis, but that is new.

    • says

      You’re doing the right thing by finding points like that but if it doesn’t improve more than you should look for a doc or therapist who understands & treats the entire body & definitely not one who thinks overpronation causes problems. Overpronation is a sign accompanying other problems, that’s it. Check out that article here on Sock Doc.

  64. Brenda says

    Since October 2011, I have experienced extreme bouts of heel pain. Went to podiatrist, got custom orthotics. Xrays show a rather large heel spur. Diagnosed plantar fasciitis. Since then, I have now had 4 cortisone injections, night splint and an arch wrap to wear. Am currently in terrible pain that goes all around my heel and into the outside of my ankle… Still hurts even when I sit.. Can barely walk…
    I do go to a chiropractor for my back. My left hip is lower than my right. The heel pain is also on left heel.. Also MRI shows a lot of lower back issues… Stenosis, do discs, an impinged nerve between l5- s1. DDD and more.
    Can that impinged nerve cause heel pain?
    I can rub my calf or sit on a harder chair and the burning pain will start in my heel..
    Podiatrist says that he has tried everything and surgery will be the next step.,.to reduce fascia.,
    I really don’t want to have my foot cut on..
    Just in so much pain!

      • Brenda says

        I have now gone to a another podiatrist for a second opinion. His diagnose is medial calcaneal neuritis. He thinks that the heel spur is pressing on the nerve. Therefore he recommends surgery to remove heel spur, release nerve and work on the plantar fasciitis issues…. guessing a release.

        I just know that when I walk (getting groceries etc.) for any length of time is extremely difficult. Experience so much pain in my heel. Even when I just put my shoes on and the back part of my shoe touches my ankle and achilles tendon, there is pain. So to compensate, I walk stiffly, cause when my foot follows thru and the heel comes off the ground it hurts even worse.

        Just really don’t know what to do. Again, I have had all the conservative treatments.
        Any suggestions?

  65. John LaGuardia says

    My sister complains of PF heal pain. She is overweight and trying to implement a program that will help her lose weight. However, the pain keeps coming back when she gets into an exercise program and she fails. I feel so bad for her and want to help her. I have suggested minimalist shoes in her everyday life, but she thinks it’s a fad. She keeps telling me that she feels better with high heels and that, to her, seems opposite to what I’m trying to tell her. Can you give me an explanation why she would have less pain in high heels than any other shoe when it comes to her PF? I directed her to your website and PF video. I hope she finds some hope there and adopts some of your suggestions. Thanks for your time and response in advance.

    • says

      Raising the heel off the ground shortens the Achilles which will affect the plantar fascia. So if high heel “help” you have to slowly lower the heel (drop).

  66. Brenda says

    Which type of doctor would you suggest? I do go to a chiropractor. Has not done anything concerning the heel. Can an impinged nerve between l5-s1 cause heel pain as well?
    Thank you

    • says

      The nerve probably not but a low back and foot problem can be related.

      Choose a therapist not the therapy. Look around for a doc who treats & understands the whole body; though unfortunately there are not a lot of us out there.

  67. Brenda says

    Thank you…. Have been reading about the affects of stress.. I had an adrenal saliva test done and the results showed that the glands cannot keep up with demand. Been caregiver for my parents for past 6 years. Since my mom passed away, my dad has been living with me and my husband. Extremely stressfull!! Very interesting how stress can affect plantar fasciitis.. … from what I inderstand. Had to quit my job to care for them… Just bought custom orthotics and a pair of New Balance shoes with roll bar.. So it will be a long while to get money to make different purchases.
    I now wish I could have used it on a trip to NC. I live in Nashville TN..
    I will try the exercises…. And not use the shoes and orthotics… Right??
    Thanks for listening…

  68. Daniel says

    I’m from LondonI had FB in both feet for over 4 months and it was seriously driving me insane as I’m a very active person and being chair bound was absolutely depressing I was doing a lot of running as I was training for toughmudder I’m a gym member and a keen cyclist but took up running to get a little fitter but a week before the event I decided to go for a short run and after about 3 miles my heel and arch started to ache but i carried on running but then i got to painful to carry on so i had to stop and hobble home went to dr and a podiatrist and they told me I had FB, I’d never heard of this before. Tried all the usual stuff like night splints orthotic Anti-inflammatory ice and rolling under the arch and of course stretching with NO avail. Came across your website the other day and did what you said finding trigger points i never realized how painful my calfs actually were till I started to press in to them, the relief was instant and the next morning I stepped out of bed for the first time in months with no pain i was shocked to say the least and I’m glad to say a few days later and I’m walking around barefooted without any pain, I do have to train my feet from. walking on my toes but I can honestly say that I’m probably 80% better and that’s is in a few days the calf still need a bit more attention but feeling positive and ill be out there running again in a couple of weeks hopefully. THANK YOU

  69. Maria says

    Hi Doc, I’m from Australia. I’m a 58-year-old female. A few days ago I started to experience pain under my left heel, but several days before this I noticed a constant dull aching pain on my left shin bone, which has now decreased somewhat. This is also the leg that wakes me up at night – when I straighten the knee I experience a fair bit of pain. Any chance that these are all connected? From what you say about PF, I have several of the factors which might be the cause for the sudden onset of PF: I am a worrier and some family and health issues have been on my mind. For the past few months I have experienced arthritic pain in my hands (swollen painful joints) and have started taking fish oil. I have put on weight (probably 20 lbs over my ideal weight) and have stopped doing daily exercise (walking mostly). I tend to stay up late and do not get enough sleep. I noticed that with the extra weight, my gait appears to be different, and I sometimes get painful hips/lower back. I am trying to lose the weight and do more exercise. I have started walking just in socks around the house. I tried to find pressure points as you showed but I don’t seem to have any pain anywhere else but on my left shin and PF. Any advice?

    • says

      Sure those could definitely be related. You need to clean up the diet and get back into aerobic exercise to lower your weight and reduce inflammation; you already know this though. :)

  70. Scott Emhoff says

    So the things you are saying to do in this video are the ways you would treat Tarsel Tunnel Syndrome. Is my statement correct?

  71. Katie says


    I just watched your video. I had endoscopic surgery for my PF and now have a lump of chronic inflammation in my arch. Do you think the tips in your video would help me or not since I have had surgery?


  72. Jennifer says

    Dear Sock Doc

    I am so very glad I came across your website. I was about to go out and buy some different running shoes, having temporarily forgotten my belief that God gave us flexible bits for a reason and instead fallen for the theory that I am overpronating and needed “supportive” shoes to counteract this. Ten years ago I was told I had intermetatarsal neuromas, and come back when the pain/numbness/tingling became unbearable. So five years ago I got some insoles to rotate my feet back into a “neutral” position, which helped, though I also got some handmade to measure shoes (I have hobbit feet). I do go barefoot a fair bit though. I’ve recently started running with a friend in my fairly basic everyday Karrimor trainers and have a little occasional pain in between my arch and heel. So there I was about to spend another £80 on “proper” shoes, and instead I have watched lots of your videos and read your articles and am going to try working with nature a bit more!

    Many thanks

  73. Perry Rose says

    Doc, if you have the time, I have some questions for ya.

    My apologies if I missed it if you or one of your other readers addressed this already.

    I’m shocked that so many podiatrists do not advise wearing flat shoes that can also bend with the foot.

    They always say “feet needs stability,” especially for flat feet.

    Maybe there are exceptions–I don’t know…

    1) Aren’t they taught in med school that the ligaments and tendons need to strengthen?

    I have read from reliable sources that walking and running barefoot actually gets rid of flat feet.

    It’s pretty amazing that arches can actually be “built”!

    This makes sense, because, again, the feet are being strengthened.

    Why don’t podiatrists get this???? They study the foot in med school, for crying out loud.

    2) Once a person gets plantar, shouldn’t he or she wear a firm support (insole) that stabilizes that part of the foot so it can heal? (Plus, staying off the foot as much as possible.)

    I have it, and I wear those $5 “Aqua Socks.” Screw spending up to and over $80 for those other shoes, like the Five Fingers.

    I’m hoping that walking almost barefoot outside for exercise, in addition to foot exercises will get rid of it.

    3) Should the elderly–the ones in their 60′ on up–just keep on wearing shoes?

    I’m thinking that their feet may now be too old to walk outside for exercise in flat, flexible shoes.

    4) I have a relative who has osteoarthritis in her ankles. Shouldn’t she stick with the right kind of shoes?

    Thanks, doc! :-)


  74. Brittany says

    I am an orthotist straight out of school, and I do believe orthotics are over prescribed. Like you say, there are some people who really need it, but most of them really don’t.
    My question for you pertains to plantar fasciitis due to over-work injury. I see tons and tons of military guys and gals who are forced to run with heavy loads of gear for years. Many of them end up with foot pain and plantar fasciitis.
    I find it hard to help them, because the rules in the military are so strict. They must wear certain types of shoes and they must complete the workout – even if they are in pain. The boots they wear are terrible. They are not flexible and they tend to be tight around the forefoot. Many will buy the shoes a size too big to try and get more room across the metatarsal heads.
    What should I suggest these poor souls do about their foot pain? I tell them to use the tennis ball under the foot and to do calf stretches (which is not something you agree with). I see many of these cases a week, and it would be great if you have any insight on the matter.

    • says

      Hi Brittany, yeah that’s a good observation and it’s tough to manage these men/women. I’ve seen the same thing with the military people I treat. Ideally you get them out of those boots as much as they can when they don’t need to be in them. Barefoot and in minimalist type shoes as much as they can handle and doing some of the foot strength exercises I show in the video:

      Rather than stretching I’d have them working deep trigger points in the calves and tib posterior. And regarding the boots best you can do there is make sure they at least don’t get them too small – a lot of them want them very snug so getting them a larger size can sometimes help a lot.

  75. Dan says

    Hi all;

    Have the PF from running to hard and too much. I’m trying to do a marathon and am now getting treatment for it. Also, I have a small heel spur too. I noticed the Dr. stated wearing minimalist shoes as much as possible. Would Vibram Five Fingers be good? Thanks. Any advice is whole-heartedly welcome!


      • Dan Battaglia says

        Thanks Dr for your reply! I found that my feet feel great whenever I wear them. They just feel more comfortable when I wear them versus other shoes so I wear them as much as I can. The plantar fascitis has subsided but i feel a little pain in the ankle area which sort of travels up my shin…think it might be a shin splint?

          • Dan says

            Right you are again!

            I started training for marathons but I think I was trying to add mileage too quick. I then started to feel a pain pain in my right foot along the ankle and the bottom. When I went to the Dr. I was informed i had PF and a small heel spur. He gave me a cortisone shot, a list of stretches and told me to massage the bottom heel area over a frozen bottle of water. My heel and bottom of the foot feel way better but I still have some pain i think to be indicative of a possible shin splint. Did notice some slite swelling around the top area of the ankle but other than that the PF and heel spur pain is nearly gone and ancient history. But the ankle pain sometimes feels like somebody’s shoving a knife along my ankle upwards but then goes away so I must be walking wrong. What do you think and advice? Can’t tell you how much it means to me to see your re posts Dr. Thanks again and am hoping my running days are not over. That’s what I fear the most.

  76. Aruna Raghavan says

    Hello Dr,

    I read all the interesting responses and the approach that you provide on handling weakness in any part of the body. My experience: I developed Plantar fascitis during pregnancy, was never aware that this was a “condition”. Since prior to getting pregnant I was a dancer and was training a little hard for my first solo stage performance, I developed tendonitis on the top of my right foot. That healed, took about 3 months though. But by the time it healed I was 3 months pregnant, and thought i was done with the pain for life, was wanting to dance after my delivery. After about 3 months of pregnancy there was severe heel pain on both feet, pain on the sides of the legs and got worsened day by day. Even this, i thought it was attributed to weight gain, i gained only 17 pounds, but i assumed my legs were weak on account of the previous injury due to dancing, and hoped that after delivery i would be 100% normal. After delivery, the pain came back in full swing, even worse. Obviously i was not sleeping well, handling stress with the newborn, and a 4 yr old. My legs were burning crazy and my physician did all ultrasound tests, but could not find anything abnormal. The burning and pain slowly started to fade away after 6 months, but the heel pain continued. It is there even now, today as i write this post. My toddler is a year and a half now, and i cant help but constantly run around him in the house, repeatedly putting my feet under stress. I have been stretching and icing, since i was nursing i refrained from taking any kind of anti inflammatory medication. I do notice that under mental stress even if I am not physically too active, the pain comes roaring back. I used to wear good support shoes, as my podiatrist suggested. But that made icing on need very inconvenient and now I am on CROCS flip flops. I completely agree with your view that going barefoot will strengthen your feet, but I am worried that it will develop more tears ont he plantar fascia and cause irritation. I have minimal morning pain now, but used to be worse.

    Your suggestions for improving my condition highly appreciated!


      • Aruna Raghavan says

        Hello Dr,

        Thanks for your response. To take care of the nutriontal needs, i have increased my intake of protein, vegetables etc. We are vegetarians (dont consume eggs, not vegans because we have milk, honey). Lately i have been going barefoot, and my feet burn a lot. The pain seems to be the same, no improvement/worsening, but the burning seems to worsen day by day.
        I dont stretch…. but i ice sometimes.

        I tried searching your site for “burning feet” syndrome, but could not find any articles. I dont know if
        walking barefeet is causing this, but they burn even if i wear supportive footwear.
        Do you happen to know anybody from Phoenix, Arizona that shares the same approach as you?

        Your response highly appreciated.


        Your re

  77. Perry Rose says

    Hey doc.

    Sorry for the length of that last post.

    Have you thought about charging per issue?

    I know you’d have me for a customer.

    I’m an alternative-health copywriter, so I’d be picking your brain now and then just for research.

    Well, anyway–my plantar fasciitis seems to be fading away after a couple of weeks of doing those exercises in your video.

    I work behind a desk, so I am now making sure to stand more while working.

    At first I thought I also had inflammation, but luckily I don’t.

    Hell, for awhile there, I thought about having a blood test done to see.

    The tissue could be fine but just suffering from inflammation!

    I have one question for ya, though–I would have thought that with such an injury–whether the tissue is torn or pulled–it would be common sense to stay off the foot and/or wear the traditional supportive shoes until it heals. But it seems doing the opposite is the answer.

    Why is that???

    It just doesn’t make sense–I don’t get it…

    Thanks so much!

    • says

      Blood tests often won’t pick up inflammation. Has to be more systemic.
      Yes, it is the “opposite” as you say unless there is actually a full tear, which is rare. You want movement and motion in the area as much as possible. I discuss this in the Sock Doc Injury First Aid Series.

      Kinda hard to charge for things. I don’t want people to interpret it as billing for medical advice. But if you want to to donate to the running of this site which costs me several hundred $$ per month, feel free to send that to my paypal and it will be put towards lowering my monthly loss! ( Thanks! :)

  78. Karen Killgore says

    Thank you so much for your video posting concerning treatment of plantar fascitis. I have been struggling to alleviate pain and have failed to address the cause. I am an occupational therapist and am familiar with trigger point massage. I have had considerable pain in one heel for about 7 months. I previously had PF about 2 years ago. I have tried just about everything and recently KT taping but to no avail no relief. I saw your video 2 days ago and have been addressing trigger points along tibialis anterior and have been able to tolerate walking barefoot for the first time in months. Praying this healing process continues. Will definitely recommend this site.

  79. Nick Fields says

    Hello Dr. Gangemi.

    Another poster asked this, but I am hoping you can expand on this.

    I read the Injury First Aid series and other articles, but it doesn’t really address it.

    What if there is a slight tear in the heel area, where my pain is, or it could be a really bad “pull”?

    (Or, it could be just inflammation that will not go away. In that case, no amount of exercising will help.)

    I know it cannot be seen in an X-ray, so why don’t you recommend to stay off the foot as much as possible, and wear supports until that, possible, injury heals and it stops hurting, and THEN do the exercises and walk around barefoot more?

    I am afraid to do any kind of exercising in case there is a tear, no matter how slight, or a more serious pull.

    Also, if I may ask just two more questions?

    Sorry, but your office is too far away to come see you.

    1. If stretching doesn’t work, and it can be counter productive, why do I read so many “I cured my PF by stretching”?

    2. I read your article on orthotics and supports–what if a person is on their feet all day, like a cook, and they need the support?

    I have a buddy who is a chef, and he is on his feet more than 10 hours a day.

    Although our feet are designed to do its thing, but when it is too much…. And if they have flat feet???

    Thanks, I really appreciate what you are doing here.

    You’re like a breath of fresh air!

    • says

      The only way you’d really know if there was a tear is to have a MRI done. If you feel like you need medical treatment you should always seek that.

      I personally don’t think people have “cured” their PF with stretching. What they have done is bought time.

      I stand sometimes 8-9 hours a day treating patients, in bare feet. There is only a thin carpet below my feet. All hard surfaces do is reveal your weaknesses sooner than something with more cushion.

      Read this for info on Flat Feet:

  80. Arley cole says

    Last update! After about four weeks of treating my plantar fasciitis issues with the trigger points suggested, this morning I woke up for the first time without ANY stiffness or heel pain! I had been 90% better for about two weeks but this morning the issue seems just completely GONE! I am blown away by how fast it responded, but never expected it to just leave this way. I thought for sure I’d have residual pain for at least another couple of months. Thanks once more, doc!!!!

  81. Roland Laliberte says


    I am experiencing mild to moderate discomfort to the medial heel bone some 1″ to 2″ from the bottom of both heels. I recently increased my weekly mileage from 35-40 m/wk to 50-60 m/wk. The “pain” began shortly after making this change, some 3 weeks ago. I run mostly in Newtons and some barefoot. I train at 180-42 y.o.a.=~140 bpm heart rate. Can’t decide whether I’m suffering from PF or AT. You say it matters less what it is then why, but I’d like to know given the different causes for each. In the mean time I’m using TP to treat. Which injury do you suspect given the location of pain? Can I continue to run through this healing period? If I can, by how much should I reduce my training mileage (currently ~50 m/wk)/time (1hr20min/day)? Thank you for your anticipated response.

  82. Angela says

    Dear Doctor,

    I have had pf in both feet. I’ve also had baker’s cysts behind both knees. The cyst in my right knee has been gone for a while as well as the pain in that foot.

    But, I’m still dealing with the pain in left foot – pf; and I have a cyst behind the left knee. I’ve always assumed they have worked together to create a bigger problem but I can’t seem to find a podiatrist or an orthopedic doc to work on both issues together. They just seem to treat the symptoms of both separately.

    Can you recommend anything to do that will help ease and maybe eliminate pain for this kind of scenario? (I also have really tight calves and if I don’t stretch I feel like it gets worse…).

    I live in a very barefoot culture and I LOVE to be barefoot, but it seems to aggravate things for my left foot/knee.

    With thanks,

  83. Brenda says

    You responded to an email I sent earlier concerning long term heel pain.. Went to another dr. He said gastrocnemius tightness would affect the plantar fascia, achilles and around I outside and inside ankle areas.. Since I have had the typical conventional treatments, a haglund bump developing and xrays show a flattening of my left arch, he says to do a gastrocnemius recession. This would release and lengthen ..(my left leg is shorter) He is an Ortho dr. specializing in foot/ankle.. I am just so confused. :) suggestions/thoughts?
    Thank you so much

  84. Adam says

    I commented a while back about painful tight calves that them led to plantar fasciitis. I’ve had orthotics for 1.5 years and saw some relief…but still had occassional foot and calf pain. I recently saw a chiropractor / nutritonist. He had me take dessicated adrenal for my calves. I’ve had NO problems with my calves since but still nagging foot pain. I’m going to ditch the orthotics and try and strengthen my feet. I’ll let u know how it goes

  85. louisa says

    Hi Soc Doc

    I have found your website while looking for some help re a recent injury. I ruptured my Achilles on 22/2/13 playing netball. It was a complete oblique that was treated conservatively without surgery. I have been in a cast with progressive angle reduction until I was flat. They took the plaster off yesterday. My calf is wasted and I have a tremendous stabbing pain in my heel when I weight bear in bare feet. I realise I need to go slow and rehab steadily and wondered what advice you could give me. I live in the UK and the NHS are very slow with follow up appointments etc so I have to wait 2 weeks until my first physio appointment

    Thanks Louisa

  86. Kaye Hewins says

    Just watched your video and it goes against everything I’ve been told – but wow it makes sense. I tried feeling for trigger points in my calves, got them straight away, I’ve got heel orthotics, which seemed to have helped a bit, but now is the time to start reducing the use of them.
    I had chemo back in 2011, which i think was the start of my problems. Ive tried to keep running, and did a 10k last May, but for the last few months, ive almost given up as i’ve found I’m in agony the next morning. If I don’t do any exercise I feel fine, but that’s no good to me. I walk my dogs twice a day and I also want to run.
    Is there any connection to PL and chemo? or have I simply stressed my calves? I do have collapsed arches too.

  87. Laura says

    Hi Doc,

    Can you comment on the treatment of neuromas on the balls of the feet? This became a problem for me once I started to increase my running mileage. A podiatrist told me the only solution was surgery. I’m not interested doing that, but will I be stuck with the pain then? I’ve backed way down on my running and have no problems, but then again not running much. Suggestions?


  88. Humphrey says

    My feet are flat and they look as if they both have two ankles so all together four ankles. I got kicked on the bone above my arch (fake ankle) and It took about 6 months for the pain to go away. Then I twisted my ankle when playing soccer and my real ankle did not hurt but only the fake ankle above my arch. Should I go to the doctor so they can check me out or I should wait for six months again? It hurts when I walk after sitting down.

  89. Bert Smith says

    Wow! watched the video found the trigger points problem gone thanks….

    Love your comments on auto immune problems caused by imbalances, have to agree, shame that medical doctors are such sore losers, they give, it is in remission and it will only get worse becuase diet couldn’t possibly be the cause…

  90. Natalie says

    I have been fighting PF for over a year now. Wearing the expensive supportive shoes, orthotics and never walking barefoot, stretching, icing and even wearing a night splint and here I am still with pain. I am going to try this and I think it will work!! I just bought a new pair of specially fit Brooks (very comfortable) but started noticing groin & inner thigh pain. I actually strained my inner thigh muscle to the point I was limping and wobbling like an old person and couldn’t bear weight on it after sitting for long periods. I noticed when I wear my Okabashi flip flops I have no trouble but when I put the Brooks back on it starts hurting again. I think there is something to this!

  91. Natalie says

    So I just watched this video and pulled up my pant legs to try out the trigger points. I have them all up and down my right leg which is foot I have the pf in. OMG, they hurt so bad from rubbing them, I actually had to stop and will have to keep working on them. The left leg had some but not all that bad (not pf on this side) so I would say there is something to this theory and I will keep working on my trigger points. Its amazing how your body is inter-connected.

    I once had extreme shoulder pain, took aleve and iced for weeks, then got a really good massage and we discovered it was caused by tight chest muscles. When she touched my chest, it was very painful and after we worked those trigger points it got better after about a week!

  92. Natalie says

    How long do you think it will take to get relief after working out the trigger points? I walked barefoot all last night and honestly, my foot hurt, not excruciating but noticeable. I suppose I need to give it more time, both of my legs were excruciating while working out the kinks and we are not done yet.

  93. Walter says

    I found the site after I started to have PF issues. I like the trigger point video, as it did help with the foot that had PF. It seems almost immediately, the issue went away. I plan to do TP massage in AM, and then again around dinner.
    1-Too much, not enough TP massage?
    2 – do you see any issues with TP massage, or general deep massage of other foot? I would think what is good for one should be down to the other- balance type thing.

    I had ITBS after switching from a supportive to neutral shoe (I chose by price and lightness, never knew about differences in shoe type). That was last year, when I was still new to running. I first went to running store to have gait analyzed, and I was a overpronator. I switched to Ravenna 3, which are chunky but supportive.
    I then found out more about active stretching, and have good luck with IT Band with lateral band walks, one legged squats and dead lifts. Focusing on cause (in my case weak medial and Maximus glutes).
    But, I still have supportive shoes.
    3- I want to move to more minimal approach, but how do you think a runner can switch successfully? Change to minimal, and run smaller distances to work towards longer distance?
    Or choose a shoe with less of a drop, and then gradually move to more minimal?
    I do not want to spend a ton on new shoes, but I do not want to mess up legs?
    How did you shift into minimal running?

  94. DW says

    Hi. Are you familiar with any conditions that would cause the SOFT TISSUES of the foot to become swollen and the type of inflammation that makes the areas feel like they are on fire? It can be ANY area on the bottom of the foot (both feet). When it occurs it’s like walking on knots and bruises. One Dr diagnosed it as plantar fasciitis but and another said it might not be since there is very little swelling of the plantar fascia but major swelling of the soft tissue.. It does present with a lot of the same symptoms as PF though..
    I’m in so much pain from the inflammation I cannot sleep right now which is how I came to find you and your site.
    Hoping you can help..

  95. Richard Couse says

    Hi Sock-doc, I kind of feel like I’ve gotten to know you from your podcast appearances on trailrunnernation, and from a health stand-point I hoped I would never need any of your advice! But, I went I got myself a case of plantar fasciitis in my left foot and I’m 3 weeks out from a trail marathon. Being a pig headed runner, I thought I had just dinged my heel on a sharp rock (I run in NB minimus) and I ran on it until I couldn’t run no more. Now after limping for 5 days I am finally walking normal again (except after getting out of bed in the morning) and I just figured out I had PF. After watching your video, I can not find any trigger points anywhere in my leg, the only place there is pain is in my heel. I eat well, I always train in the aerobic zone, and believe my running form is pretty good. However, I am a grad student and have been under an incredible amount of stress over my thesis, can mental stress really be the culprit? Anyhow, I apologize for being so long-winded. I just have a couple of questions : Do you believe Kinesio Tape works? I found a video on how to tape for PF, will it get me out running again quicker? And can a person recover in 3 weeks? Finally, thank you so much for this video and the work you put into this site.

  96. munish kumar says

    hey doc
    my feet are flexibly flat…. still i don’t have any kind of pain while walking or running. But i want to cure them as it can be the cause of my negligence from physical part of a exam for which i am passionate very much. Also give some tips about how to cure knocked knees. Also tell how much time it will take to cure flat feet. Please doc reply must on my Emaill-ID its very very important to me. please….


  97. Jan White says

    Approximately four years ago, I started slowly with discomfort on the ball of my foot and then it eventually went into my toes. It is uncomfortable to walk any distance and sometimes my feet ache and feel like they are burning. I have been to many podiatrists and the last one was a doctor for our home town professional football team. He said I had plantar fasciitis. I have bought special socks, inserts and have done some of the exercises which seem to make the problem worse. The one exercise he stressed when one pushes their knee forward and stretches the other leg. this has caused pain in my knee where I had a meniscus repair so I immediately stopped it. I prefer to suffer with foot problems rather than have a knee replacement. Tomorrow I am going to another podiatrist here in VT. He helped my husband with another problem and it was corrected in one day. I just don’t feel as though I have PF because there is no discomfort in my heel. I am hoping there is some help for me as we are doing a tour of Europe in September of next year and there will be a lot of walking. I don’t want to spoil it for my husband or myself. Thank you for any advice you can offer. JDW

  98. Nick says


    I’ve been dealing with plantar fasciitis for about 10 months now, which started after 4 years of intense running. Podiatrist recommended calve stretches, general strengthening of lower leg and foot muscles, etc. I feel much better when I wear a night splint. However, it is lingering. I haven’t run in over 2 months. I noticed that it will flare up if I don’t wear the night splint, if I ride my bike too hard, walk too much, or do heavy squats. I haven’t exactly rested it, other than not running. The last few days I’ve tried to give it more rest . I’ve biked lightly in lower gear at higher RPM, so less power, and switched to machines when strength training not involving my feet, like leg extensions and glut exercises). It seems to feel a bit better. Is there a light at the end of this tunnel? Am I on the right track? I miss running. Also, the doc prescribed orthotics, which only make my feel feel worse. It feels best walking barefoot.

    • says

      Well as you know from the articles and videos on this site regarding PF and foot pain, I’m against night splints, stretching, and orthotics. Check out that info and maybe take a different approach if you’re not healing up.


Leave a Reply

Your email address will not be published. Required fields are marked *