The Plantar Fasciitis Doc

Old way vs. New way to reverse Plantar Fasciitis. The old way is to use short-term band-aids and outdated tactics that only mask symptoms. The new way is target the weakness and movement deficiencies in the feet and lower leg that addresses the underlying cause. ✅ Wear foot wear that is shaped like our feet ✅ Focus on improving strength and mobility ✅ Get long-term relief Put the word "GUIDE" in the comments and I'll send you a copy of my complete roadmap to resolve PF at home. Dr. Angela * * #plantarfasciitistreatment #plantarfasciitis #footpain #heelpainrelief

Shoes with thick, heavy cushioning, and built-in arch support like Hokas, Brooks, and New Balance will not fix your feet. One of the first recommendations most of you are given is to get these special shoes with inserts. The poor design features in these shoes are making your plantar fasciitis worse. The truth is, shoe manufacturers are making millions off of your PF pain. They all claim that if you wear these shoes day and night, this will fix your feet. Unfortunately, most of you were not seeing any resolution of your PF. Binding your feet with shoes that restrict normal movement is like wearing a cast. They limit your flexibility and rob your feet of normal function. Wearing a cast on any injury is useful and even necessary for a short period of time, but once the injury has healed, you don't keep wearing the cast for months or years, right? Imagine your doctor telling you that your broken arm has healed, but you must keep wearing the cast FOREVER. That's CRAZY! And the longer you wear the cast the weaker your arm will get 😯 The same is true with the foot. The longer you use the support, the weaker your foot will get. We need shoes that support the natural shape of our feet and allow our feet to move and function normally. Our shoes should have features that include a wide toe box and no elevation of the heel also called zero drop. Don't fall into the "special" shoe trap. Get a pair of shoes that build strength in your feet and improves your mobility. I have an Approved Shoe List with the shoes I recommend for plantar fasciitis. Put the word "shoes" in the comments and I will send it right over to you. Dr. Angela #heelpain #plantarfasciitisrelief #plantarfascia #plantarfasciitis #plantarfasciitistreatment #barefootwalking #minimalistfootwear

Shoes with thick, heavy cushioning, and built-in arch support like Hokas, Brooks, and New Balance will not fix your feet. One of the first recommendations most of you are given is to get these "magic" shoes. The poor design features in these shoes are making your plantar fasciitis worse. The truth is, shoe manufacturers are making millions off of your PF pain. They all claim that if you wear these shoes day and night, this will fix your feet. Unfortunately, most of you were not seeing any resolution of your PF. Binding your feet with shoes that restrict normal movement is like wearing a cast. They limit your flexibility and rob your feet of normal function. Wearing a cast on any injury is useful and even necessary for a short period of time, but once the injury has healed, you don't keep wearing the cast for months or years, right? Imagine your doctor telling you that your broken arm has healed, but you must keep wearing the cast FOREVER. That's CRAZY! And the longer you wear the cast the weaker your arm will get 😯 The same is true with the foot. The longer you use the support, the weaker your foot will get. We need shoes that support the natural shape of our feet and allow our feet to move and function normally. Our shoes should have features that include a wide toe box and no elevation of the heel also called zero drop. Don't fall into the "special" shoe trap. Get a pair of shoes that build strength in your feet and improves your mobility. My Approved Shoe List is included in my FREE GUIDE. Put the word "GUIDE" in the comments and I will send it right over to you. Dr. Angela * * #plantarfasciitis #plantarfasciitistreatment #footpainrelief #plantarfascia

Ever wonder why your heel pain is always WORSE first thing in the morning? It’s because while you sleep, your feet naturally point downward — which shortens your calves, Achilles tendon, and plantar fascia. 👉 Then the second you step out of bed, those tight tissues are suddenly stretched under load… and that’s what causes the sharp, stabbing morning pain of plantar fasciitis. But here’s the good news: you don’t have to dread that first step anymore. With just 3 minutes before getting out of bed, you can warm up your fascia and start your day with less pain. Try my 3-Step Morning Routine (swipe through the carousel 👆), and tomorrow morning you’ll feel the difference. Put the word "GUIDE" in the comments and I'll send you my roadmap to resolve PF at home that includes this morning warm-up strategy. 💾 Save this post to use as your morning checklist! 👯 Share it with someone who struggles with plantar fasciitis. Dr. Angela #plantarfasciitis #theplantarfasciitisdoc #heelpain #plantarfasciitistreatment #plantarfasciitisrelief #toespacers #barefootshoes

Complete rest, orthotics, walking boots, compression socks, and other braces limit mobility and do not help PF.  When you “rest,” or brace your foot, you’re not fixing the issue—you’re simply avoiding it.  No wonder people stay stuck! Focus on improving strength and loading the tissues. 
PF isn’t a rest problem. It’s a load problem. 
It responds to strength, movement, and progressive rehab. The solution is to rebuild & restore foot strength.  I teach my patients to stop relying on gadgets and avoidance. Want to get better? Stop avoiding movement and start rebuilding your foundation—your feet. I teach this in my program—and I have a free guide that shows you exactly how to do it. Drop the word “guide” in the comments and I’ll send it your way! Dr. Angela #plantarfasciitis #heelpain #plantarfasciitisrelief #plantarfascia

If you’ve been dealing with plantar fasciitis, there’s a good chance you’ve been told to stretch your calf muscles and plantar fasia. And while this advice isn’t entirely wrong… it’s also not the best approach. Static stretching, also called passive stretching, is holding a stretch for a prolonged period, like 30-60 seconds. Most of you are told to stretch your calf and plantar fascia 3 times a day with this type of stretch. The problem with static stretching is that it has been shown to be virtually ineffective for the treatment of plantar fasciitis. Excessive static stretching can exacerbate microtears and degeneration in the soft tissues and delay healing. Strengthening the foot and lower leg is far more effective than passive stretching for plantar fasciitis. When you strengthen your muscles, tendons, and fascia—you’re not just building strength... You’re also increasing flexibility in a way that’s active, functional, and sustainable. The plantar fascia doesn’t need to be stretched—it needs to be supported and strengthened. Don't Stretch... Do This Instead The latest understanding of plantar fasciitis has evolved. It’s now generally considered to be more similar to a tendinopathy (like Achilles or peroneal tendinopathy). Rather than a classic inflammatory condition, despite the “-itis” suffix implying inflammation. Therefore, rehabilitation for plantar fasciitis aligns more with tendinopathy principles, and this is why progressive loading is preferred over static stretching. Progressive loading focuses on fixing the structural imbalances that caused the problem in the first place. Put the word "guide" in the comments and I'll share my complete roadmap to ditch PF with progressive loading. Dr. Angela #plantarfasciitis #heelpain #plantarfasciitistreatment #theplantarfasciitisdoc #toespacers #plantarfasciitisrelief

Barefoot walking is one of the healthiest things you can do for your feet, and it naturally strengthens your foot core. Once your pain starts to diminish, begin barefoot walking for just 10 minutes a day. It’s one of the most powerful foot strengthening tools. And don’t forget toe spacers! They realign the toes and undo the damage from narrow shoes. Your feet were designed to move. Let’s help them do that. Your feet aren’t broken. You just need a smarter, stronger, better approach. I teach this in my program—and I have a free guide that shows you exactly how to do it. Drop the word “guide” in the comments and I’ll send it your way! Dr. Angela #plantarfasciitis #heelpain #plantarfasciitisrelief #plantarfascia #plantarfasciitistreatment #footpain #barefootwalking

Avoid this type of stretching for Plantar Fasciitis! Static stretching is holding a stretch for 60 seconds, and repeating endlessly… Does that sound familiar?
 The classic recommendation is to stretch your calf muscles 3 times a day holding each stretch for 1-3 minutes.  That kind of stretching actually has very limited benefits for PF. The New Way is to use Active or Dynamic Stretching. 
 Which is short, controlled movements for only 2 seconds at a time. That builds flexibility with movement. I teach this in my program—and I have a free guide that shows you exactly how to do it. Drop the word “guide” in the comments and I’ll send it your way! Dr. Angela #plantarfasciitis #heelpain #plantarfasciitisrelief #plantarfascia #plantarfasciitistreatment

One of the first recommendations most of you are given is to get these special shoes with inserts. The poor design features in these shoes are making your plantar fasciitis worse. The truth is, shoe manufacturers are making millions off of your heel pain. They all claim that if you wear these shoes day and night, this will fix your feet. Unfortunately, most of you were not seeing any resolution of your plantar fasciitis. Binding your feet with shoes that restrict normal movement is like wearing a cast. They limit your flexibility and rob your feet of normal function. We need shoes that support the natural shape of our feet and allow our feet to move and function normally. Our shoes should have features that include a wide toe box and no elevation of the heel also called zero drop. Don't fall into the "special" shoe trap. Get a pair of shoes that build strength in your feet and improves your mobility. Put the word "shoes" in the comments and I'll send you a copy of my Approved Shoe List for PF. Dr. Angela #plantarfasciitis #plantarfasciitistreatment #heelpain #barefootshoes

One of the first lines of defense against PF is to get orthotic support. And you are told you’ll need these forever. That’s not a plan. That’s a band-aid. Prolonged use of orthotics create lazy feet and do not allow your foot muscles to function normally. The New Way is to Use orthosis short term but to have an Exit Strategy. Orthotics can help with support and help manage symptoms temporarily… But long term, it leads to dependence and further weakens the feet. My approach is short-term use, then a gradual transition out of them as you get stronger from the protocols in my program. Put the word “guide” in the comments, and I’ll send you a copy of my 6-step program to resolve PF at home. #plantarfasciitis #heelpain #plantarfasciitisrelief #plantarfascia

What are the best shoes for plantar fasciitis? The most common advice people are given regarding footwear is to  get shoes with more cushioning, and more arch support. That’s like putting a cast on your foot—and then leaving it on forever. 
Would you do that to a broken arm? Of course not. Once the tissues have healed, you remove the cast, and begin to restore strength.   
The longer you support something unnaturally, the weaker it gets. The New Way is to wear Functional Footwear. 
Shoes that allow your foot to move and adapt. 
Shoes with a wide toe box, and zero drop which is flat from heel to toe. Like @altrarunning, @xeroshoes or @lemsshoes I have an Approved Shoe List with the shoes I approve and recommend for PF. 
Drop the word “shoes” in the comments, and I’ll send it your way.  Dr. Angela #plantarfasciitisrelief #heelpain #plantarfasciitis #widetoeboxshoes

If you’ve had plantar fasciitis longer than a few months, you’ve probably learned this the hard way: ➡️ Recovery takes time. ➡️ Progress can be slow. ➡️ Consistency is everything. The research (and my experience) shows: The longer you’ve had it, the longer it takes to heal. Here’s a general timeline based on how long you’ve had symptoms: 👉 Less than 1 month: Expect recovery in 6–8 weeks with consistent adherence to my protocol. 👉 1–6 months: Plan for about 8–12 weeks of focused rehab to see significant improvement. 👉 6–12 months: Recovery may take 3–6 months of dedicated work and reconditioning. 👉 Over 1 year: You’re likely looking at 6–9 months for full tissue remodeling and repair. This isn’t to discourage you, it’s to help you set realistic expectations and stay the course. Reversing plantar fasciitis is not just about calming symptoms and reducing inflammation. To get lasting results, we focus on rebuilding your foot strength, mobility, and resilience from the ground up. Target the root cause, not just the symptoms! You have everything you need. Be consistent. Stay positive. Don’t give up. Dr. Angela To get a copy of my free guide to resolve PF at home. Put the word "GUIDE" in the comments. * * #plantarfasciitis #theplantarfasciitisdoc #foothealthtips