Plantar Fasciitis & Ankle Pain: Exercises That Work

Are you dealing with heel pain in the morning or ankle discomfort at the end of a long day? In this video, I break down what actually works for three of the most common causes of foot pain: Plantar Fasciitis, Peroneal Tendinopathy, and Posterior Tibial Tendinopathy. While these conditions affect different areas, they often share a common root cause: tight and under-strengthened calves. I’ll show you a comprehensive clinical workout using just a wall, a towel, and a chair. We’ll cover essential stretches for the gastrocnemius and soleus muscles, plus specific strengthening protocols for each diagnosis. Timestamps 0:00 - The common root of foot and ankle pain 0:36 - Exercise for all (calf stretching) 2:55 - Plantar Fasciitis Focused Exercise 7:53 - Outer Ankle Pain Focused Exercise 10:58 - Inner Ankle Pain Focused Exercise 13:53 - Summary & Recommended Training Schedule ► ABOUT ME Kevin Yang MD is US and Canada board certified family physician focused on sports medicine and musculoskeletal pain. He provides consultative and procedural service with ultrasound and landmark guided injection and orthobiologics to manage degenerative arthritis, tendinopathies, and musculoskeletal disorders. ► Disclaimer My content is for educational purposes only and is not intended to substitute the medical advice, diagnosis, or treatment of a physician. The information presented reflects general medical knowledge and may not apply to your individual situation. Always seek the advice of your physician with any questions you may have regarding your health.