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Plantar Fasciitis: A Common Foot Pain

by Julie Zuleger

Are you experiencing heel pain that’s particularly bad in the morning? If so, you might be dealing with plantar fasciitis. This common condition affects millions of people and can significantly impact your daily activities and sideline you from your workouts.

Plantar Fasciitis: A Common Foot Pain
Photo by Towfiqu barbhuiya

What does Plantar Fasciitis feel like?

  • Heel pain: This is the most common symptom and can be described as a sharp, stabbing pain.
  • Arch pain: You may also experience pain in the arch of your foot.
  • Stiffness: Your foot may feel stiff and sore, especially after a period of inactivity.

Causes of Plantar Fasciitis

  • Overuse: Repeatedly putting stress on your feet, such as from running, jumping, or standing for long periods, can strain the plantar fascia.
  • Tight calf muscles: Tight calf muscles can pull on the plantar fascia, increasing tension and contributing to inflammation.
  • Flat feet or high arches: These foot conditions can alter the distribution of weight on the plantar fascia, leading to strain.
  • Poor footwear: Wearing shoes that lack proper support or cushioning can increase the risk of plantar fasciitis.

Best exercises for Plantar Fasciitis

Roll the calf muscle using the Tiger Tail 18” Roller
Photo by Julie Zuleger

Roll the calf muscle using the Tiger Tail 18” Roller

  • Sit with your right leg extended in front of you with your left leg bent.
  • Place The Original 18” foam roller under the lower leg, gripping the tool on one end with the right hand and the other end with the left.
  • Roll the foam roller up and down the calf muscle for 10 – 20 seconds. 
  • Repeat on the right leg.

Roll the bottom of the foot using the Tiger Tail® Footsie

  • Place the Footsie under the right foot
    • Roll the middle of the foot for 15 seconds
    • Roll the outside edge of the foot for 15 seconds
    • Roll the inside edge of the foot for 15 seconds
  • Repeat on the left foot
Roll the bottom of the foot using the Tiger Tail Footsie
Photo by Julie Zuleger
Foot Stretch with towel for Plantar Fasciitis Treatment
Photo by Julie Zuleger

Towel Stretch

  • Place a rolled-up towel underneath the toes
  • Lift the heel off of the floor and hold for 20 seconds
  • Return heel to the floor and repeat 10 times
  • Repeat on the other foot

Don’t let plantar fasciitis or foot pain sideline you from your workout routine or your time on the court. Incorporating stretching and strengthening exercises into your daily routine can keep your plantar fascia healthy and stay active.

For more information on our Goodbye Foot Pain program or our awesome muscle care tools, visit www.tigertailusa.com or email [email protected]

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JulieZuleger

About the Author: Dr. Julie Zuleger

Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength, and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.

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