Welcome to the Injury Prevention

| Plantar Fasciitis

Specific Injury:
Plantar Fasciitis

Specific Injury Treatment:
Plantar Fasciitis

Plantar Fasciitis is a very common ailment but it is also very complex. It can come from many different places and is more often than not a problem with something else besides your foot. To learn more, check out our in-depth YouTube series on Plantar Fasciitis here (Part 1, Part 2, Part 3).

But in the meantime, here are some of our favorite exercises for treating the most common sources of the pain.


  • Foot Rolling

    Prescription: 2-3 minutes each foot. Best done after workout or at end of the day.

    This is a no-brainer, but avoid being too aggressive with this if you are currently dealing with a really flared up plantar fascia.

  • Broomstick Bash

    Prescription: 3-4 minutes total. Best done after working out.

    Loosening your calves up will go a long way towards freeing up some tension in the bottom of your foot. Be sure to make a habit out of keeping your calves happy if you are fighting off Plantar Fasciitis!

  • Banded Toe Extension

    Prescription: 20-30 Extensions each foot.

    Your toes (and especially your big toe) are large contributors to the health of your plantar fascia, as they are connected. Runners can get stiff toes, which can rack up tension in your foot. Enjoy!

  • Lower Leg Sandwich

    Prescription: 2-3 minutes each leg.

    Happy tissues in the lower leg is always a good place to turn your attention, and the stirrup muscles are no exception!

  • Banded Ankle Opener

    Prescription: 2 minutes each foot.

    Stiff ankles can contribute to stiffness throughout the whole lower leg and foot. Increasing your dorsiflexion in your ankle can relieve a lot of stressed tissues!


While we’ve worked with numerous licensed physical therapists to create content, we are not doctors, nor do we claim to be doctors. These exercises are ones we’ve used on ourselves and our clients throughout the years and have selected our favorite, most effective tools to get the job done! If you’re concerned with any exercises, please reach out to your local physical therapist for further guidance!