When the plantar fascia ligament on the bottom of your foot becomes tight, weak, or overworked it often results in the most common cause of foot and heel pain, plantar fasciitis. Use this routine daily first thing in the morning or right before you exercise to restore healthy feet.

The only thing you’ll need for this routine is something to roll your foot on. Our preferred choices include a tennis ball, lacrosse ball, foam roller, bread roller, or frozen water bottle.

Plantar Fasciitis Foot & Heel Pain Relief

Standing Pronation / Supination (pronation rolls in)
Single Leg Transverse Pronation / Supination (pronation rolls in)
Standing Dorsi Flex from Wall
Plantar Fascia Stretch (all toes + big toe)
Massage Foot Flexed and Stretched
Rollout with Roller / Frozen Water Bottle