Overcoming Plantar Fasciitis

Name: Overcoming Plantar Fasciitis
Rating: 2.0 (1 reviews)

You don't have to just deal with it

Created byJason Levine

Last updated 11/2025

English

English [Auto],

What you'll learn

An update on how to manage Plantar Fasciitis symptoms so you can reclaim your arch and start walking barefoot again without the same nagging pain returning.
Gain awareness of common causes of foot pain
Understand some practical tips and ideas that you can use to reduce your symptoms
Learn some new exercises that can help

Course content

4 sections • 20 lectures • 39m total length

Welcome!0:55
DISCLAIMER: The videos, resources, and comments contained in this course are generalized and not meant for specific diagnostic or treatment purposes. It should not be used as a substitute for medical advice or as a treatment plan. It is intended for general education and demonstration purposes only. It should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this course and website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with a licensed Doctor of Physical Therapy or you primary care provider before starting any new exercise programs. By continuing to watch beyond this point you agree to indemnify and hold harmless Focused Physio, LLC, for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Use of this website and course is at your sole risk.
Introduction - why wearing arch support sandals all the time isn't the answer3:50
Assess your body's capacity versus load to increase tissue tolerance and reduce pain. Strengthen feet and improve natural arch function over time, rather than relying on arch-support footwear.
2025 Course Update1:06
Just sharing a brief thought and update on the course.
Don't just stretch it out or deep massage the pain away2:17
Discover why stretching and deep massage may worsen irritation and how to relax tissues, improve blood flow and nutrients, and build strength and suppleness for the bottom of the foot.
Capacity vs. Load: Are you running, lifting heavie thingslike kids? new activies1:16
Develop capacity for your feet by letting tissues adapt, enabling barefoot walking, and building strength and stability beyond arch supports or sneakers.
Thinking about Progressive Loading2:17
Identify how rapid increases in daily activity trigger plantar fasciitis and use progressive loading to reduce pain while building tissue tolerance for activities like running, lifting, or caring for kids.
Importance of understanding your unique needs and progressive loading (See a PT)1:58
Understand your unique needs for plantar fasciitis and apply progressive loading under the guidance of a doctor or physical therapist, recognizing that there is no one-size-fits-all solution.
Think about your hips1:33
Strengthen and stabilize the hips to support the foot arch and improve movement. Recognize how overall posture, including head, shoulders, and back, affects foot comfort.

Hip Strength Test1:32
Perform a hip strength test beside a wall, lifting the leg to height to assess side stability, compare both sides, and guide targeted hip strengthening for plantar fasciitis.
Dorsiflexion Test1:30
Perform a doorway dorsiflexion test to compare knee-to-wall range with the heel down, and learn that improving dorsiflexion can influence plantar fasciitis symptoms.
Big Toe mobility1:34
Improve plantar fasciitis outcomes by increasing big toe mobility to about 70–90 degrees, reducing plantar fascia stress during walking through targeted self mobilizations and stretches.
Gastroc Soleus Mobility1:39
Use the Dawsey flexion test to compare straight versus bent knee positions, revealing gastroc-soleus mobility needs and guiding targeted stretches for the plantar fascia.
Calf Strength Test2:02
Perform a calf strength test with up to 25 single-leg heel raises on a step or flat ground, using support if needed; start at 15 reps and monitor motion.
Single Leg Balance1:36
Improve stability and strength in the foot by practicing single leg balance, with eyes open and closed, to activate intrinsic foot muscles and support the plantar fascia in plantar fasciitis.

Limited Dorsiflexion here is what to do3:04
Improve ankle dorsiflexion with active heel lowering and calf stretches, varying for straight-leg and knee-bent positions, using stairs or a book under the foot; loosen calves with a foam roller.
Limited Big Toe mobility. try these solutions1:41
Improve big toe mobility with self mobilizations, thumb distraction at the joint line, and gentle tissue release, plus wall stretches and desk-friendly setups to keep the toe moving.
Balance? Single Leg Balance work and progression (ostritch, uni deadl with arch)2:35
Develop balance with progressive single-leg drills, challenging stability on softer surfaces with added movement and arch engagement to stabilize the hips, knees, and the balance center.
Arch strength limited? Try these arch strengthening drills3:38
Strengthen the arch with towel roll and sock grab drills, then lift the navicular under the penny drill to engage the arch and improve foot stability.
Hard walking vs. Ninja Walking1:48
Practice ninja walking to land softly and mindfully, assess heel and toe strikes, and improve ankle and calf mobility while walking around the house for pain relief.

Requirements

You just need to be ready to make positive changes in your life

Description

You wake up in the morning and it hurts to get out of bed. You try the massage balls, the endless stretching, the night boots, ice rollers, massage guns and nothing seems to be changing your symptoms. You are not alone.

As a Doctor of Physical Therapy I've seen it too many times and heard too many people complain about pain in their feet without taking optimal actions to resolve the cause of the issue. I am passionate about helping spread and generate awareness for some of the most important things that have been recognized and utilized by researchers and top practitioners in the physical wellness field. We know that our body parts don't work in isolation and that pain and pathology is complex and multi-factorial. That being the case, I developed this course as a way to share some of the most important areas to consider and think about while you work to not only overcome foot pain, but try to reduce the risks of it returning again.

In this course we will review some of the important concepts and tests and measures to consider and try, and follow that with some practical guidance, tips and tools that you can use to start making positive progress today.

Who this course is for:

Anyone who has foot pain (or wants to avoid foot pain in the future)

Overcoming Plantar Fasciitis

What you'll learn

Explore related topics

Course content

Introduction8 lectures • 15min

Test and Measure6 lectures • 10min

Find it then Fix It5 lectures • 13min

Wrap it up1 lecture • 1min

Requirements

Description

Who this course is for: