02/14/2026
Something you might already know, plantar fasciitis is no fun to deal with, it can be very limiting. Did you also know that it is commonly mistreated? The truth is there are usually no quick fixes when it comes to our health and bodily restrictions. It is very common for people to buy shoe inserts as a hope for fixing the problem but it could actually worsen your symptoms. Whether it is de-conditioning, improper footwear or functional limitations such as the bones in our foot ankle becoming stiff, the causes for plantar fasciitis vary. Unless we are correcting the cause of the issue we won’t see the improvement in the condition we want. For instance, if the bones in your mid foot are tight it will limit foot mobility and in turn load the plantar fascia more. If we put something in our shoe that could further restrict movement we will only facilitate the problem.
Some strategies to correct this are self-pliability with a roller or sphere as well as functional mobility exercises to restore normal movement. Rolling out tissue on the bottom of your foot and calf for instance for 1-2 minutes can decrease the amount of tightness in the area. Tightness in the hip can affect your foot and ankle so address tightness in your hip flexors can help improve your condition. Lastly, a functional hip and ankle stretch as shown in the video can help mobilize the joints and get them moving correctly again.
These exercises are not meant to treat or diagnose any pathology, so if you are experiencing pain call TBRx today to get your one-on-one full assessment, treatment and home exercise plan to get you feeling better!
