Can a massage gun help plantar fasciitis? The answer is a resounding yes. The massage gun works akin to deep tissue massage therapy (myofascial release). The device produces vibrations that help fluids and blood flow smoothly.
Percussion massage for plantar fasciitis combined with physical therapy will strengthen the calf muscles and the plantar fascia ligaments, improving flexibility and mobility, which relieve tightness in the plantar fascia muscle. Healing can then occur over time.
A2018 study into myofascial release found this to be true. Other studies have also concluded that massage guns can be better than surgical procedures regarding painful foot conditions.
Choosing the Perfect Massage Gun For Your Painful Foot Condition
When choosing the perfect massage gun for plantar fasciitis massage, you should consider four key features: stroke length, weight, speed setting, and stall force.
Stroke length is the depth the massage gun can get into the tissue, while stall force is the force taken to stop the massage gun.
The best massage gun for plantar fasciitis features a 12 to 13 mm stroke length to work great in small foot areas.
Additionally, the stall force should range from 30 to 50 pounds. A low stall force will make the massage gun jam.
When it comes to weight, choose a massage gun of about three to three pounds for ease of use on the lower extremities.
Finally, the speed setting should range from four to five to allow flexibility as you massage your foot.
Based on these items, my top recommendation is the Achedaway Pro.
How To Use a Massage Gun for Plantar Fasciitis
Much goes into Self Massage For Plantar Fasciitis, but here is a simple overview.
Get into a relaxed position. Find a comfortable position that encourages relaxation in the swollen ligament. Avoid a position that will expose your heel bone, pull, or stretch your feet. For example, you can sit on a chair with the painful foot on top of the other.
Apply the Theragun for plantar fasciitis or any other massage gun you have (I use the Achedaway). Move the massage gun in slow motion around the sole of your foot for about two minutes.
Explore to find out what feels right. You can now change the speed settings on your massage gun and try out different settings to find what feels right for you.
Massage the heel and toes. When you get to the heel, use the side of the attachment for an extra gentle feel. You can then use your hand to cup the back of the toes as you pass the massage gun over the area. Cupping gives additional support to your toes.
Massage the arches. For the arch, lower the speed setting, start from the top, and slowly work your way to the heel. Continue massaging the arched area for about 30 to 60 seconds. This will warm the tissues and encourage blood circulation to the plantar fasciitis to help it heal.
Massage the calves. Though the calves are located on the back of the lower leg muscles, they can reduce flexibility in the ankle and exacerbate plantar fasciitis. You can massage these muscles with a foam roller or go across these muscles with your massage gun.
Other Massage Gun Techniques to Help Relieve Plantar Fasciitis Pain
Soft Pulls Method
It would be best if you aimed to pull the fascia in both directions with plantar fasciitis percussion massage. So, place the massage gun in the middle of your sole, then move it towards the left and right for about 4 minutes.
Toe Flex and Massage
Move the toes in circular motions using a massage gun, or give your toes a little flex as you make your heel-to-toe massage motion.
Soft Pushes Method
You can use your fist to knead the sole of the painful leg, or you can lie down and then grab your affected foot with one hand while lightly pushing on the sole with the other hand. You can then use your massage gun to massage the foot in a heel-to-toe motion.
Ball Massage for Plantar Fasciitis.
With this technique, you place a ball underneath the arch of your foot. You then shift pressure on the ball using your body weight. Start by putting a little pressure on the ball and then gradually adding pressure to strengthen your muscles.
Kneading Calf Muscles
Calf muscles connect to the ankle and foot muscles to support movements. Sometimes tight muscles in the calf can cause foot pain. In these cases exercising calf muscles can reduce painful foot conditions.
The calf muscles your massage gun should target are the gastrocnemius and soleus. They lie on top of each other, so squeezing your calf area in a kneading motion will get them both. Rolling your massage gun over then can also relieve tension.
Also be sure to read more about how to self massage the calf muscle and deep tissue massage work from a qualified therapist to help your efforts in maximizing soft tissue extensibility.
Give Your Massage Therapy A Significant Boost With These Percussion Devices
Don’t let foot pain stop you on track to better health or a higher quality of life. Instead, nip plantar fasciitis in the bud with proper footwear or start percussive therapy for plantar fasciitis with a massage gun.
If you experience severe foot pain symptoms, consult your podiatrist for proper diagnosis and treatment, and always get their approval prior to using massage guns for plantar fasciitis.
Kinesiology tape (KT tape) is an elastic type strip that is often used for foot pain relief and recovery. Its a popular option, mostly because of the trendy colors and patterns on the tape vs. the overall rating on effectiveness. (see why I say that below!)
Here is how to apply kinesiology tape for plantar fasciitis (also called KT tape) to see if it can help.
[lwptoc]
KT Tape For Plantar Fasciitis
Types of kinesiology tape
Its worth noting there are different styles of kinesiotape. There isn’t necessarily a “best kinesiology tape for plantar fasciitis”. Some are more flexible and “breathable”, while others are a bit more supportive on the spectrum toward athletic tape. This is a key consideration if you’re going to add heat/cold creams over the top of the tape.
KT Tape and Rocktape are two quite popular brands, and offer a very similar type of tape.
Dynamic Tape is another option that I prefer because its a bit more supportive than the others. Via their marketing, they all it “bio-mechanical tape”.
Steps To KT Taping For Plantar Fasciitis
Step 1: Skin Prep
A big part of the battle for taping is getting it to LAST. Failure to prep the skin before applying the tape is probably the main reason for poor tape bonding.
Make sure to clean your foot with a moist towel to remove sweat, lint, and dirt. Dry thoroughly so that you can get a good application surface to anchor the tape to.
Step 2: Pre-Cut Tape
While some brands of kinesiotape are pre-cut, they usually still require cutting for the area of the body you’re applying it to.
There are 2 pieces you want to have prepped for the foot. The first is the piece that will run from the “knuckle” of your big toe to just above your achilles tendon. Measure this length and cut this piece.
The 2nd piece will run across the bottom of the foot. Measure and cut this piece as well.
After cutting the length of these pieces, you will want to round the edges of the tape in order to prevent these areas from lifting after application.
Step 3: Apply Tape
To apply the tape, first plantar flex (point toes + foot like a calf raise) and apply the tape from the toe end to the just above the achilles with NO stretch on the tape.
Next, invert your foot (turn the sole or bottom of your foot inward toward the midline) and apply the anchor of the short strip under the foot. Slightly stretch the tape to pull the foot arch up a little.
After applying the tape, rub the ends carefully to ensure a solid bond.
Wait for up to 30 minutes for the tape to fully bond to skin before participating in activities.
Pros and Cons of Kinesiology Taping For Foot and Heel Pain
Pros:
Tends to last: Stretchy tapes, when properly applied, can last for many days, often up to a full week.
Tolerated pretty well: Since KT tapes are stretchy, they tend to be forgiving even when not applied perfectly, so the chances of having to take it off due to discomfort is much less common.
Better for high activity: Due to the elements above, kinesiology tape can be the g0-to for athletes that need to train and can’t use an athletic tape application, which can limit foot movement and/or come off mid-competition or training session.
Cons:
Doesn’t offer much support: KT tapes are very stretchy, so they don’t offer much support at all. Consider that unloading the plantar fascia takes a good amount, and compared to classic athletic tape, kinesiology tape doesn’t come even remotely close.
Stretching the tape in the “right places” could be tough: Since kinesiology tape relies on the concept of modulating sensory input from the tissues, where you place the stretch on the tape “may” be an important factor for getting this result. Since there are different methods for doing this, it may be tougher to get the maximum effect.
Why Athletic Tape May Be A Better Option
Traditional athletic tape has been used forever, and it works extremely well. Its primary function is to support injured tissues, reducing loading, and in some cases immobilize areas from moving.
These factors can be very helpful when you consider the primary problem with plantar fasciitis and/or heel spurs, which is loading the tissues.
Kinesiology tape can offer what is needed for people with very mild cases of discomfort to treat plantar fasciitis, but more advanced and painful cases are going to need something stronger. This is where athletic tape shines.
The Low Dye technique, which is the standard taping for plantar fasciitis, is very effective.
I use this taping method with my own clients to relieve pain, but there are a few common issues with using this method vs. kinesiotape:
Higher level of skill needed to apply: I do teach a self-application method, which is a scaled back version that will work, but it is not as good as having a skilled practitioner applying the tape for you.
It only lasts about 1-2 days max: Athletic tape doesn’t have the sticking power that kinesiotape has. It will need to be re-applied daily.
Poorly applied tape can result in discomfort: If the tape is too tight it can result in reduced blood flow, foot discomfort, and often blisters. This is a big reason for challenges in repeated application, especially if you’re doing it yourself.
Notes on kinesiology tape for plantar fasciitis:
Always make sure you connect with your health care provider for accurate diagnosis and recommendations for using plantar fasciitis taping. Additionally, these tapes use adhesive that some people have skin sensitivity issues with. If any redness or irritation develops, be sure to take it off immediately. Additional notes are found in the directions by their manufacturer.
Taping for plantar fasciitis can be a very helpful supplementary technique to reduce pain, especially when combined with other therapeutic techniques such as self massage therapy, exercise, and stretching. Any therapeutic techniques should be a part of a larger approach to dealing with plantar fasciitis pain, and reducing all other factors that contribute to developing plantar fasciitis.
Plantar fasciitis is a particularly annoying problem due to the fact that it requires a multi-disciplinary approach to resolving it.
Self massage for plantar fasciitis is one component of an overall strategy for putting an end to chronic foot pain. Some of the other crucial factors to address include exercises and stretching.
In this post, we will cover how to perform self massage techniques for plantar fasciitis in the case you aren’t able to get professional assistance from a massage or physical therapist.
Self Massage For Plantar Fasciitis
General Principles Of Self Massage
While you don’t need to be a professional massage therapist in order to get some relief by improving blood flow via self-massage, there are some things you need to know in order to maximize results and reduce the chances of irritating your foot.
Most of the poor results that I have seen from massage therapy are related to not following simple rules and practices as you’ll find below.
Where To Massage
The Plantar Fascia Itself
The most common pain point for plantar fasciitis is located on the inside of the foot toward the heel. The red circle in the image above is where the most tender spot will usually be located, but some people will have a very sensitive spot more toward the big toe.
This does NOT mean its the only area to massage, in fact, I recommend avoiding any aggressive direct pressure on this spot. The most effective method for plantar fasciitis relief is to treat the tissues around the spot.
All the areas where the foot is taped are important areas to work.
Here is a video to explain how to work on the specific pain point carefully:
Calves
The calf muscles, located on the back of the lower leg, can have a profound influence on plantar fasciitis issues. There are a number of reasons for this, but they can be directly responsible for reduced dorsiflexion of the ankle.
Limited dorsiflexion is a predictor and common finding in plantar fasciitis. Trigger points in the calf muscles often refer sensation to the ankle and foot as well, so they may have a role in soft tissue dysfunction.
There are two muscles in the calf group including the gastrocnemius and soleus.
You don’t need to worry about targeting them separately with self-massage techniques. They lie on top of one another, so pressing straight down through the tissues will get both of them.
The easiest and most effective way to massage the calf muscles is with a foam roller.
Soleus
Heel
The heel is often tender and massaging this area can be very helpful. The standard massage tools, however, are not a great option for massaging this area. Generally, I like to use a compression or pinching-type technique by cupping the heel of my hand to squeeze the tissues.
This technique unfortunately can be challenging to perform because it requires some endurance in the muscles of the hand. I suggest performing it before adding any massage lubricant to the tissues in order to get a good grip.
You can also use a rubber jar opener to improve your ability to hold onto the tissue and prevent slippage.
How Long Should You Massage?
Self-massage generally lasts 3-5 minutes per area, but this depends strongly on where you are working. On thinner tissues, as as the plantar fascia itself, that range is plenty.
When massaging thicker, more dense tissues like the calves, 5-10 minutes is a good time frame.
Intensity matters when considering the length of time you should spend on self massaging an area. As a general rule, the more intense, the less time.
How Much Pressure Should You Use?
It’s common to see videos of therapists on Youtube digging into people doing deep tissue massage while they squirm and grimace in pain, but this style of therapy is both excessive and in my opinion rarely productive. Many of these individuals seem to know very little about the condition or about how successful therapists are treating plantar fasciitis.
I’ve long been an advocate of using the least amount of pressure needed to create a therapeutic response. Many therapists use too much pressure because they believe they need to “break up scar tissue or adhesions”, which there is absolutely no evidence to support. Reducing the sensitivity of plantar fascia trigger points may be helpful, but not a whole lot of evidence backs this idea either. (Still worth trying).
To put this into a simple scale reference on a 1 to 10:
1/10: You can feel contact on the tissue but nothing else.
10/10: You can’t take it you have to tell the therapist to stop.
A 5 is the max amount of pressure to be used. At this level of pressure, the experience would evoke the description “I can feel some discomfort and the pressure, but I can easily breathe and relax into it without much difficulty.”
Keep in mind I said a 5/10 is MAX. I recommend starting off with a 3/10 pressure to see what kind of response you get and if there is any tissue soreness the next day before adding any more pressure.
How Often Should You Self Massage Plantar Fascia?
Low-intensity self massage can be done daily as long as it does not provoke pain symptoms. Since there are many areas to work when dealing with plantar fasciitis, muscles groups can be rotated day-by-day to allow for recovery if needed.
Tools For Massaging The Foot
There is a huge variety of massage equipment and tools available for self massage that will work for the foot. Everyone has their favorites. There are a few things to consider when selecting a tool for self massage for plantar fasciitis.
Passive vs. Active
Some tools, like electric foot massagers, pressure mats, or a massage gun, do the work for you. Other tools, such as handheld pressure bars and so forth, require you to do the work.
Leverage
Since you’ll be working on the bottom of your foot, you will want to choose a tool that matches your level of flexibility (you need adequate hip and back flexibility to reach the bottom of your foot and hold it there while you work on it).
Some tools such as the trigger point cane are long and hook shaped which may be a better option for some people.
To cover all the available tools that one could use for plantar fasciitis therapy is near impossible in one post, so I will be covering many of them in upcoming posts here on the site.
Most people can simply start using a tennis ball, golf ball or small spiky massage ball to massage the bottom of the foot.
Self Massage Mats For Plantar Fasciitis
Foot massage mats are a fantastic way to introduce self massage for plantar fasciitis into a routine. They are super cheap, highly effective, and the amount of weight you place on them can be graduated.
One of the main benefits I like from these mats is the massive flood of sensory input into the tissues due to so many small contact points. The majority of my clients are amazed at how much better their foot feels after 3-5 minutes on one of these mats.
I always recommend starting out in the seated position, which minimizes the weight you’re placing on the mat. Even at this level, the sensitivity may be high for some people.
WARNING: It is important as mentioned previously to NOT put heavy pressure directly into the main pain point on the foot. In the mat shown in the video and above, there is a raised section in the middle of the mat that is particularly intense to put pressure on.
This section should never be stood on directly for individuals dealing with plantar fasciitis or any other foot issue without consulting your doctor for guidance. Always work AROUND the primary pain spot.
To progress, the supported version would increase the weight on the mat, but is still a half-way option between seated and standing.
The standing version allows full weight bearing on the pressure mat, so this one needs to be worked into over time.
Do Foot Massagers Work?
Nekteck Foot Massager
There are a variety of electric foot massagers available that, while generally feel good and can improve circulation, I don’t find them particularly helpful for plantar fasciitis massage.
This is mostly because the application of massage techniques on the bottom of the foot needs to be very specific, and as stated above, some caution about working specifically on the direct pain point on the heel.
These general devices at best will give you a general foot massage and not cause any issues, but at worst it can put too much pressure or emphasis on the primary pain area and trigger discomfort or a flare up that could take days to calm down again.
This isn’t worth in my opinion.
Now of course, if you find a good electric tool to massage your calves, then go for it, but don’t expect these tools to have the same results as doing self massage with a foam roller or a tool like the Double Up Roller.
Its worth mentioning that many people use a massage gun for plantar fasciitis. There is a good amount to know about this, which is why I covered the best massage gun for plantar fasciitis in another post.
Self Massage For Plantar Fasciitis Conclusion
Massage techniques can be immensely helpful for short-term relief of pain symptoms, but they absolutely need to be combined with an integrated approach in order to accomplish the overall goal of resolving plantar fasciitis.
One of the most common therapeutic recommendations for treating plantar fasciitis is stretching. This is predominately because the evidence shows most individuals dealing with plantar fasciitis have reduced dorsiflexion of the ankle. Reduced motion of the ankle leads to alteration in weight bearing in the foot, putting more strain on the plantar tissue.
When implemented consistently over the short term (about 3 months), research supports significant improvement in symptoms especially when both calf and plantar fascia stretches are combined, but over the long run, is about equal when compared to plantar fasciitis exercises.
Below I have compiled my go-to plantar fasciitis stretches. They are ordered generally in intensity, and I often assign my personal clients 2-3 at a time along with self massage work, which can be helpful in reducing plantar fascia trigger points.
NOTE: Always consult with your healthcare provider before doing any new stretching program, because sometimes heel pain is not plantar fasciitis!
Best Plantar Fasciitis Stretches
Big Toe | First MTP Joint Stretch
Seated Calf Stretch With Band Or Towel + Big Toe Focus
Big Toe | 1st MTP Quadruped Stretch
Seated Calf Stretch With Band Or Towel
Standing Calf Stretch
How much and how often should stretches be performed?
As with most everything in the exercise + therapy realm, there is debate on the most effective way to perform plantar fasciitis stretches and exercises.
Various research papers show there doesn’t seem to be any clear winner universally.
Therefore, my recommendation for personal clients is to perform 3 repetitions, holding for the standard 20-30 seconds each. Intensity on a 1-10 (10 being most intense), I do not recommend going more than a 5 when it comes to intensity.
The goal is to alleviate discomfort, introduce stretch to the tissues, and avoid any flare-ups due to being too aggressive.
A minimum of 2x per day works best, and if the intensity is kept low, they can be performed more often.
Recently I did a complete search of plantar fasciitis exercises, and the initial few search result pages produced some classic but very limited options.
If you have a super simple or mild case of Plantar fasciitis that is easily fixable, these general movements will help and you may not need anything fancy.
However, many people with chronic plantar fasciitis will have a different story, and likely require a more precise step-by-step progression of exercises AND stretches, along with knowing which plantar fasciitis exercises to avoid.
For example, a common recommendation is to perform calf raises. The problem here is that many people can’t perform this exercise with 100% of their bodyweight without really irritating the already inflamed plantar fascia.
Sure, you could probably just “power through” it, but I certainly don’t recommend it, especially when there are many options to start exercises and stretching, then graduate into the more challenging ones without putting yourself into more pain.
[lwptoc]
Best Plantar Fasciitis Stretches
One of the most common therapeutic recommendations for treating plantar fasciitis is stretching. This is predominately because the evidence shows most individuals dealing with plantar fasciitis have reduced dorsiflexion of the ankle. Reduced motion of the ankle leads to alteration in weight bearing in the foot, putting more strain on the plantar tissue.
When implemented consistently over the short term (about 3 months), research supports significant improvement in symptoms especially when both calf and plantar fascia stretches are combined, but over the long run, is about equal when compared to plantar fasciitis exercises.
Below I have compiled my go-to plantar fasciitis stretches. They are ordered generally in intensity, and I often assign my personal clients 2-3 at a time along with self massage work, which can be helpful in reducing plantar fascia trigger points.
NOTE: Always consult with your healthcare provider before doing any new stretching program, because sometimes heel pain is not plantar fasciitis!
Big Toe | First MTP Joint Stretch
Seated Calf Stretch With Band Or Towel + Big Toe Focus
Big Toe | 1st MTP Quadruped Stretch
Seated Calf Stretch With Band Or Towel
Standing Calf Stretch
How much and how often should stretches be performed?
As with most everything in the exercise + therapy realm, there is debate on the most effective way to perform plantar fasciitis stretches and exercises.
Various research papers show there doesn’t seem to be any clear winner universally.
Therefore, my recommendation for personal clients is to perform 3 repetitions, holding for the standard 20-30 seconds each. Intensity on a 1-10 (10 being most intense), I do not recommend going more than a 5 when it comes to intensity.
The goal is to alleviate discomfort, introduce stretch to the tissues, and avoid any flare-ups due to being too aggressive.
A minimum of 2x per day works best, and if the intensity is kept low, they can be performed more often.
Best Plantar Fasciitis Exercises
The exercises below are outlined based on 3 categories:
The muscles of the foot (called intrinsic muscles).
The calf muscles + achilles tendon (both always involved with plantar fasciitis)
Combo of the above 2
In addition, I have also sorted the exercises into versions that include a stretch of the calf and ankle, and versions that do not. The reason I did this is because some people can’t tolerate much lengthening due to either irritation of the tissues (achilles for example), OR some orthopedic restriction of the ankle.
Either way, as long as the exercises are progressed over time, it appears both versions will produce a good result. I do want to note, however, that reduced ankle range of motion and calf flexibility is one of the factors that is thought to contribute to plantar fasciitis, so stretching may need to be added into the program at some point if you don’t tolerate the stretch versions of the exercises.
This decision should be left to you + your health provider or therapist to figure out what is best for you.
Exercises that Focus on the Intrinsic Foot Muscles
Foot Intrinsic Exercise With Towel
This simple exercise, often referred to as the “towel scrunch” with a washcloth, targets the toe muscles specifically.
To perform this exercise:
Use a medium-sized towel and place it on the floor. Place your heel on the edge of the towel near you.
Spread your toes and try to reach out and grab the towel and curl your toes toward you.
Repeat for as many repetitions as possible before needing to reset the towel.
This exercise can be repeated multiple times per day.
Standing Band Toe Flexion Exercise
This exercise targets toe flexion to improve mobility and also strengthen the intrinsic muscles of the foot.
To perform this exercise:
Use a light exercise band to start with. Stand with your foot on the middle of the band.
Pull tension upward on the band until you reach the desired amount of resistance.
While keeping the whole foot in contact with the ground, press the toes down toward the floor.
Repetition range can vary, but 15-20 is average, performed multiple times per day.
Exercises that Focus on the Tibialis Anterior Muscle
Seated Foot + Ankle Dorsiflexion
This exercise targets the muscles that dorsiflex the foot and ankle, predominately the tibialis anterior.
To perform this exercise:
While sitting, place a pillow or foam roller under your knees and foot hanging over the side of the table/bed. This does not affect the performance of the muscle activity, but allows for positional comfort, especially if you have tight hamstrings, sciatic tension, or lower back discomfort.
Initiate the movement by pulling your toes up toward your knees. You will feel the muscles on the front of your shin, but also a slight stretch in the calf + achilles area.
Repeat for repetitions until light fatigue (usually 20-30), and this movement can be performed multiple times per day.
Seated Foot + Ankle Dorsiflexion with Band
This exercise is the same as previous, with the addition of a band for resistance. The band can be tied around something that is secure and allows for appropriate resistance to get 20-30 repetitions.
Exercises that Focus on the Calf Muscles + Achilles Tendon
Without Stretch
Seated Single Leg Calf Press With Band – Eccentric Only
Eccentric-onlyexercises have become popular for tendon-based rehabilitation. The eccentric portion of a movement is essentially the lowering-phase.
By reducing the tension on the band during the lifting phase (concentric), pure eccentric training can be accomplished to strengthen the tendons and plantar fascia.
To perform this exercise:
Start by sitting with one leg straight or near straight (pillow or bolster under knee if needed).
Place the band around the foot.
Pull tension in the band toward you as you resist the tension with your foot until you reach the desired range of motion.
Let go of the band tension, then return your foot back to the starting position.
Recommended repetition ranges can vary, but generally 10-15 repetitions are performed, 1-2 sets, working up to multiple times per day.
Seated Calf Press With Band
This exercise is performed the same was as the previous, but full range of motion is used. This is a favorite starting exercise for strengthening because the resistance can be easily modified for pain-free training.
Repetitions can vary highly for this exercise, but generally 15-20 is the standard, performed multiple times per day.
Supported Calf Raise
There is often difficulty bridging the gap between the seated and standing versions of calf raises. In therapy or gym settings, this gap can be filled with exercise machines such as a calf press or seated calf machine, but these aren’t always available for many people.
The supported calf raise can be a good option. By resting the elbows and upper body on a counter top or equivalent, the weight on the lower extremity can be reduced by quite a bit.
To perform this exercise:
Start by locating a surface approximately mid-thigh level or higher.
Bend forward at the hips and rest your upper body on the surface.
While keeping the knees just slightly bent, press your toes into the ground and perform a full calf raise.
Hold briefly, then return to the start.
Repeat until light fatigue or roughly between 15-20 repetitions, and work up to multiple times per day.
Supported Single Leg Calf Raise – Eccentric Only
This exercise is performed in a similar was as the previous, but this version is eccentric only on single leg.
To perform this exercise:
Start in the same position as the previous.
Shift your weight to the NON-affected side (so if you have plantar fasciitis on the left foot for example you would shift your weight to the right foot).
Perform the calf raise.
At the top of the movement, shift your weight to the affected side (in this example the left side)
Lower down until control.
Shift the weight back to the unaffected side and repeat.
As with most eccentric training recommendations, this is performed generally for 10-15 repetitions, working up to multiple times per day.
Supported Single Leg Calf Raise
This exercise is performed in the same way as the previous, but with both the concentric and eccentric portions included.
General recommendation is to perform until light fatigue or 15-20 repetitions, working up to multiple times per day.
Standing Calf Raise
The standing calf raise is the standard for strengthening the muscles of the lower legs. It is performed in the same fashion as the previous exercises, but with upright body alignment.
I recommend placing fingers on a countertop or wall to reduce focus on balancing as the calf raise is performed.
Standing Single Leg Calf Raise – Eccentric Only
This version of the standing calf raise is focused on eccentric training only. It is a also a great bridge to the single leg calf raise with full range of motion.
To perform this exercise:
Start in the same position as the previous.
Shift your weight to the NON-affected side (so if you have plantar fasciitis on the left foot for example you would shift your weight to the right foot).
Perform the calf raise.
At the top of the movement, shift your weight to the affected side (in this example the left side)
Lower down until control.
Shift the weight back to the unaffected side and repeat.
As with most eccentric training recommendations, this is performed generally for 10-15 repetitions, working up to multiple times per day.
Standing Single Leg Calf Raise
The standing single leg calf raise is performed in the same fashion as the previous, but with performing both concentric and eccentric portions of the movement.
Generally, I find that a target of working up to 15 repetitions on each side is a sufficient level of strength on this exercise. Due to the increased loading on this exercise, I often only recommend it once per day in order to avoid muscular soreness which can prevent daily training.
With Stretch
As above, the exercises below are the same as above, with the exception of adding the stretch component off a step. I have included links to the Youtube clips for your convenience. These will open in a new tab.
The exercises in this section are aimed at all 3 areas: the intrinsic foot muscles, calves, and achilles. This can be simply accomplished with elevating the toes on a small towel roll to increase starting tension on the plantar fascia.
Its important to note that in some people this can be a strong increase in intensity, and even if you have progressed through the previous series of exercises, you may need to take a few steps back in progressions in order to initiate the toe elevated versions.
As always, connect with your therapist before adding them in to see which is the best approach for you.
All of these movements are assigned with the same repetitions/frequency recommendations mentioned previously relative to the same body positioning.
Without Stretch
Supported Calf Raise – Toe Elevated
Supported Single Leg Calf Raise – Toe Elevated
Standing Calf Raise – Toe Elevated
Standing Single Leg Calf Raise – Eccentric Only – Toe Elevated
With Stretch
As above, the exercises below are the same as above, with the exception of adding the stretch component off a step. I have included links to the Youtube clips for your convenience. These will open in a new tab.
A common question that arises is “How do I know when to progress to the next exercise?”
In my personal practice, when working with clients, I generally recommend spending a week with an exercise with no flare ups the next day before attempting the next progression.
I may include a few variables to work on, which could include hitting a certain number of repetitions, sets, or times per day as well, but it all depends on the individual’s needs and response, and of course how long they have been dealing with chronic plantar fascia pain.
When moving forward to the next progression, I also recommend only adding it in every OTHER day until adaptation occurs, then it can be progressed to daily.
The factors that will affect progression with plantar fasciitis exercises can include:
Load (amount of resistance or weight)
Range of motion
Repetitions
Sets
Speed of movement
Number of times performed per day
All of these factors can be manipulated in order to increase/decrease stress on the tissues and allow for adaptation without triggering unwanted flare ups.
Just remember, exercises alone won’t help you overcome plantar fasciitis. Stretching, massage therapy, and other therapeutic modalities such as self massage for plantar fasciitis combined often work to get the best results. Trigger point therapy for plantar fasciitis may be very helpful as well.
Here are some quick important stats on triggers for Plantar Fasciitis that effect recommendations:
Approximately 10% of all injuries in connection with running deal with PF (Impact)
Obesity is an issue for PF in 70% of cases (Prolonged pressure)
Not changing footwear (Either prolonged pressure and/or stretch on tissues)
Standing all day (Prolonged pressure)
Age 40-60 has highest occurrence of plantar fasciitis (Age is associated with lack of tissue elasticity)
Movement mechanics/limitations in lower extremity which contributes to the pattern that triggered it to begin with.
Do You Have To Stop Exercising?
In general, no, you do not have to stop exercising when you’re dealing with plantar fasciitis, but you do need to MODIFY what you’re doing to work around the painful area.
I often see people that stop doing literally everything when they get a flare up. I think this is a big mistake, as it can lead to loss of fitness and for some people, more mental/emotional stress, as exercise their preferred form of stress relief.
There is a lot that you can do to stay fit and active that won’t flare up pain in your feet.
Here are a great list of gym exercises you can do that don’t involve the foot:
Leg Extensions
Leg Curls
Seated Hip Abductions + Adductions
Lat Pulldowns
Bench Press
Shoulder Press
Abdominal Crunches
Rear Delt Flyes
Bicep Curls
Tricep Press-downs
Obviously there are many more options than these!
Exercises To Avoid With Plantar Fasciitis
Movements that tend to be most aggravating when the plantar fascia tissues are irritated involve impact and speed.
Some of these might include:
Plyometrics (jumping)
Sports that involve speed and/or quick changes of direction (almost all of them!)
Running
Aggressive training for the lower leg (this is relative to the fitness level of the individual)
When it comes to specific exercises for the calves and feet, you need to seek the advice of your doctor or therapist. Depending on the initial type of injury, where you are at in the injury cycle, and amount of pain you’re experiencing, they will help you determine the best progressions of plantar fasciitis exercises to start with.
Is It Safe To Exercise?
In general, for most people, it appears exercising is ok for plantar fasciitis under the care of a therapist or physician after ruling out any potential underlying pathology. Stretching is also a good idea as well as reducing trigger points in the surrounding muscles.
How To Modify Cardiovascular Exercise
One of the challenges with plantar fasciitis is how to stay active enough to lose weight, which is one of the long-term health factors to address.
Walking is the go-to exercise for most people to stay active, but it can really irritate an active flare up. When advising my personal clients in these cases, I recommend pool-based exercise above all.
The combination of reduced weight and minimal impact is the perfect combination for getting in a high volume of movement.
Some people prefer to use the elliptical (if tolerated) and others can use the stationary bike or rower.
Of course these options all depend on the person. I have had people that could only tolerate swimming initially.
Foam rolling is a hot topic these days and the practice can be very helpful for releasing soft tissues, reducing pain, and improving both flexibility and mobility.
There are a number of options when selecting a foam roller alternative.
The foam roll itself is not always the best option depending on what area of the body you are trying to reach.
Additionally, the primary problem with foam rolling is the amount of weight you have to place on the area, which can be way too intense.
For these reasons, I’ve created a list of the best foam roller alternative options.
Foam Roller Alternative – Factors That Affect Which You Choose
When it comes to self massage work, unfortunately there is no one-size-fits-all tool.
There are many areas of the body that need a certain type of surface or size in order to get into the area just right for the result.
The top things to keep in mind when choose an alternative for a foam roller are:
What is the desired pressure you want?
Does the area you want to treat have unique features? Curved? Flat? Small?
Price point
The other thing to keep in mind is whether or not you will out-grow the tool. For example, when it comes to foam rollers, they can be super soft with low-density, or high-density and very tough.
You may need to start out with a super soft surface, but once you adapt you will need something firmer to graduate the pressure.
To avoid having to buy too many tools, you will want to look for something that can adapt and grow with you.
Foam Roller Alternatives For Back
There are two specific areas to address with a foam roller when it comes to the back: the spine and the muscles next to the spine.
Foam rolling the spine is often applied specifically in the thoracic region in order to mobilize the vertebra into extension. This is fairly straightforward and most people feel comfortable on a low to medium density foam roller.
For an alternative to the foam roll, there aren’t a lot of options specific to this function, but there are numerous for the muscle release outcome.
Peanut Roller
While some people recommend tennis balls to roll the muscles of the spine, I’m not a huge fan of this for one primary reason: they constantly move around!
The combo peanut roller is the solution to this problem. It’s essentially 2 tennis-sized balls molded together with a small gap between them to make room for the spinous process.
5billion (interesting name right?) makes a good and simple peanut roller that makes for a great alternative to the foam roller.
Pso Back Massager
The next step up from the peanut roller is the Pso Back. This tool has the equivalent of “fingers” that would be placed on both sides of the spine.
It’s similar to the peanut, but much more intense. Those looking for a bit more targeted pressure will like this tool.
Spine Worx The Spine Worx is a very interesting device. At first I was skeptical of it, but found it to be a nice gizmo for soft tissue release of the spinal extensors.
This foam roller alternative for the spine is very popular on sites such as Amazon, boasting over 5000 reviews. If you are looking for something near completely passive, meaning you don’t have to roll around in order to get the result, this would be what you’re looking for.
Foam Roller Alternatives For Legs
Foam roller alternatives for the legs, including the hamstrings, quadriceps, IT bands, groin and calves include a few options listed above, but these tools are going to be a better option for the lower body.
Trigger Point Nano Foot Roller
When it comes to rolling the feet, you have a few options. You can definitely go with a golf ball or tennis ball.
However, if you’re looking for something a bit more targeted to the surface of the foot, the Trigger Point Nano is a great option.
When it comes to choosing a foam roller alternative, keep in mind there may not be ONE solution that covers everything you need. You might need a few tools to get the job done.
Hopefully the tools listed above give you some great options as alternatives to the standard foam roller.
The Double Up Roller is the new kid on the block in the self massage tools category. In the Double Up Roller review video above, I walk you through the finer points of this tool. You can also see a recent blog post I wrote about the top massage roller for runners.
took at look into the current foam rollers for runners that is available and at the request of my readers, did a full analysis of the top options with pros and cons. In this post, I’ll give you the low-down on the best foam roller for runners based on technical analysis, cost, ease of use, and a variety of key factors.
Best Foam Roller For Runners – 2022 Top Rated Winner!
Double Up Roller
The best foam roller for runners clearly is the DoubleUp Roller. The versatility of this tool, ease of use, and ability to adjust pressure to get the exact right therapeutic response is unmatched. Rolling for runners will never be the same with this newest kid on the block.
While technically not a foam roller, I came across this gadget and had the chance to try it out recently. I loved it so much I bought it for my office.
The thing I love about it most is the ability to adjust the pressure from super light to extremely heavy with virtually no effort on my part. The force multiplier (the design of the tool) is engineered to make it super easy to apply and maintain a degree of pressure for the needed time to get a soft tissue release.
Those with a lot of sensitivity and/or low tolerance to foam rolling will absolutely love this tool. A++!
Choosing A Foam Roller For Legs
The list of types of foam rollers is ever growing, each with their own variations. Some have great value, while others have bizarre shapes and selling points without any real additional value. When selecting the best foam roller, you need to have in mind what your specific needs are, and choose the roller that has the unique qualities you need.
OPTP Soft Foam Roller
The OPTP Soft Density Pro Roller is a great introductory self massage tool. One of the primary complaints about rolling is the level of discomfort, especially when you first start out.
It takes time and repetition to adapt to the pressure, and this can be extremely difficult to accomplish if it’s just too painful. The OPTP soft roller is a good solution to this problem. There are 3 options these rollers come in; firm (blue) and soft (pink).
While you can’t always reduce your bodyweight on the roller, having a super soft roller can buffer the intensity to at least make it tolerable. OPTP has a great reputation in the therapy industry for making quality products, so you can’t go wrong with this one.
The only problem with this roller is the potential to outgrow it. Once you adapt to the pressure, you may want to upgrade to a more firm/dense roller, so $57.95 is a tough pill to swallow before having to potentially spend more within a matter of a few weeks or months.
The high density foam roller is what I call “old trusty”. It’s the one found in gyms all across America and what most runners are familiar with.
High density foam rollers are the standard runners roller but do absolutely leave much to be desired. It’s a good balance point between the super soft OPTP roller, and the much more aggressive Rumble Roller.
This roller is still a tough one to get started with for the novice with increased sensitivity to working on very common tender regions such as the IT bands, and also the hip adductors.
When it comes to actual foam rollers, this is simply the best foam roller for runners.
The Rumble Roller is a more aggressive option. Frankly this is one of my least favorite recommendations. Foam rolling legs is tough enough in some areas with just a regular soft roller, so having spikes combined with a hard dense surface isn’t helping things along.
The thought process that often underlies this “no pain no gain” mentality is the belief that foam rolling breaks up scar tissue, adhesions, and “knots”. This is not true, which I explain in depth in this article.
That said, some people really like this roller, so I wanted to include it as an option for the person that really likes a super aggressive option. It is also worth nothing that Rumble Roller offers a firm and extra-firm option.
The problem with foam rollers in particular is the difficulty in using them to access specific areas of the body effectively. This is an especially important concerns for choosing the best massager roller for legs. Foam rollers apply even flat pressure to an area, when the reality is you need someone to accommodate all the “corners”, without having to constantly re-position yourself on the roll.
This is where foam roller substitutes can be most effective. Different tools have been created to make the soft tissue therapy process faster and more effective.
Idson Muscle Roller Stick
The muscle roller stick is a classic for self massage therapy, and out of the bunch, it is simply the easiest to drop into your bag and go.
When space limitation is the greatest concern, this tool is the go-to compromise.
When it comes to therapeutic value, however, this tool has probably the lowest value. Poor leverage, coupled with a lot of work to apply deep pressure, makes this one more of a supplemental tool rather than your primary.
No foam roller alternative section can be complete without giving at least one solid review of a product to address the foot.
Many runners deal with foot issues such as plantar fasciitis, and foam roller options aren’t going to do the job alone (although the Double Up Roller can cover this area quite well).
The Trigger Point Nano Foot roller is one of the top options. This little roller comes in two different densities, regular and extra firm, and gets the job done when it comes to effectively rolling the bottom of the foot.
The finger-like knobs are needed due to the varying surface of the foot.
This completes my review list for the best foam roller for runners. After reviewing the options, its tough to get a one-thing-for-everything solution, so I selected the Double Up Roller as my winner.
Although it’s not an actual foam roller, in my opinion, it accomplishes far more than it’s competitors.
Also be sure to check out the DoubleUp Roller review I did, which is a superior tool for doing self-release of the adductors. You can also find more foam roller alternatives here.
