Plantar Fasciitis: A Simple Foot Release Routine You Can Do at Home
That sharp pain in your heel on the first few steps out of bed. The same sting when you stand up after sitting at your desk. If that sounds familiar, you are not alone. Plantar fasciitis has been one of the most common things we have seen in the clinic this spring, especially with plenty of Fremantle locals ramping up their running kilometres.
Here is what plantar fasciitis is, a simple foot release routine you can start at home, and when it is time to get it properly assessed.
What is plantar fasciitis?
The plantar fascia is a thick band of tissue running along the bottom of your foot, from your heel to the base of your toes. It helps support your arch and absorbs load every time your foot hits the ground.
Plantar fasciitis is irritation of that tissue, usually where it attaches to the heel. The classic signs are:
Sharp or aching pain under the heel
Pain that is worst on your first steps in the morning
Pain after sitting or resting, which eases a little once you get moving
Pain that builds after long periods on your feet or after a run
Why does it happen?
There is rarely one single cause. In the clinic, we commonly see a mix of:
A jump in load. More kilometres, more hills, or a new sport, added too quickly.
Tight or weak calves. The calf and the plantar fascia work as a team, so what happens above the ankle matters.
Foot strength and mobility. Feet that spend all day in supportive shoes can lose some of their natural strength and movement.
Time on your feet. Long shifts standing on hard floors add up.
Footwear. Old, worn out runners or a sudden change in shoes.
This is why we look beyond the heel. The sore spot is rarely the whole story.
The 30 second foot release
This is a simple routine to build foot mobility. It is a good habit for anyone who is active, and a handy one for people dealing with conditions like plantar fasciitis.
Stand or sit with a release ball (a tennis ball works too) under the arch of one foot.
Roll slowly from the ball of your foot to just in front of your heel. Use firm pressure, but it should not be painful.
Pause on tight spots for a few slow breaths, then keep rolling.
Spend 30 seconds on each foot.
Mornings, after a run, or during a break from your desk are all good times to do it.
Add some strength
Release work feels good, but a stronger foot and calf is a big part of the bigger picture. Three simple exercises to build into your week:
Toe spreads and lifts. Standing barefoot, spread your toes as wide as you can, then lift them off the floor and place them back down. 10 reps.
Short foot. Keep your toes relaxed and gently draw the ball of your foot towards your heel, so your arch lifts slightly. Hold for 5 seconds. 10 reps.
Slow calf raises. Rise up onto your toes, then take three seconds to lower back down. Start with both feet on flat ground, then progress to one foot or off the edge of a step. 2 to 3 sets of 10.
Start easy and build gradually. Mild discomfort that settles is fine. Sharp pain, or pain that is worse the next morning, is a sign to back off.
A few everyday tips
Ease your training back, don't stop completely. Staying active is usually better than stopping altogether. Reduce kilometres or hills for a while and build back up.
Check your runners. If they have done a lot of kilometres, it may be time for a new pair.
Don't push through sharp pain. Pain that is changing how you walk is a sign to get help.
When should you get it assessed?
Book an evaluation if:
Heel pain has lasted more than a couple of weeks
It is stopping you from running, training or getting through a work day
It keeps coming back
You have numbness, tingling, swelling or pain that started after an injury
Heel pain is not always plantar fasciitis, so a proper assessment is the right first step.
How we work with plantar fasciitis at North Fremantle Chiropractic
Plantar fasciitis is something we commonly work with. Every plan starts with an evaluation. We look at your foot, ankle, calf, knee and hip, how you move, and what your training and work days look like.
From there, we build a plan around getting you back to what you love, whether that is your weekend run, your gym sessions or simply walking the dog without wincing. We often start simple, with a morning stretch and rolling a ball under the foot. To get the tissues moving, we may use dry needling and instrument assisted soft tissue release, alongside foot and calf strength work and advice on managing your training load.
We work alongside GPs, physios and surgeons. At times we refer to trusted friends of the clinic for things like shockwave therapy to support the process.
Frequently asked questions
Is plantar fasciitis the same as a heel spur?
Not quite. A heel spur is a bony growth that can show up on an X-ray. Plenty of people have heel spurs with no pain at all. An evaluation helps work out what is actually driving your symptoms.
Should I stop running?
Not necessarily. For many people, reducing and adjusting their load works better than stopping completely. We can help you work out what is right for you.
Can I use a tennis ball instead of a release ball?
Yes. A tennis ball, lacrosse ball or release ball all work. A firmer ball gives more pressure, so start with something softer if you are sensitive.
How often should I do the foot release?
Once or twice a day is a good start. Mornings and after runs are good times for it.
Do I need a referral to see a chiropractor?
No. You can book directly. If we think you need imaging or input from another practitioner, we will let you know.
Where is North Fremantle Chiropractic?
We are at Unit 1, 210 Queen Victoria Street, North Fremantle. We see people from Fremantle, East Fremantle, Mosman Park, Bicton and the surrounding suburbs.
Looking for more you can do at home? Have a read of our shoulder mobility exercises too.
Ready to get your feet sorted?
If heel pain is getting in the way of your running, training or work, the first step is an evaluation.
North Fremantle Chiropractic
Unit 1, 210 Queen Victoria Street, North Fremantle WA 6159
Phone: 0414 316 261
