rying to live your life with plantar fasciitis is no fun—especially when the treatments you find make things worse. Sound familiar?
Maybe you’ve searched for plantar fasciitis exercises or plantar fasciitis treatments, but instead of relief, you ended up in more pain. That’s because most approaches only treat the symptom, not the cause.
I want to help you change that.
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What Is Plantar Fasciitis… Really?
Let’s keep it simple:
Plantar fasciitis is an inflammatory process in the fascia and soft tissue layers of your feet. These layers are supposed to slide and flow freely. When they stick together, inflammation builds—and pain follows, especially in the heel and bottom of the foot.
The worst part? You have to walk, so you’re constantly irritating the area.
Why Most Treatments Fail
Let’s get real: a lot of common plantar fasciitis treatments do more harm than good.
Here’s why:
- Graston Technique:
A metal tool that scrapes tissue like you’re removing paint. It crushes fascia tubes instead of helping them glide. Avoid it at all costs. - Rolling on a Ball or Foam Roller:
Might feel good temporarily, but it only treats the symptom. It doesn’t restore flow or sliding. - Heat & STEM:
Brings warmth, but doesn’t address fascia mechanics. Mostly a waste of time. - Ice After 24 Hours:
Stops the body’s natural healing response. Good for initial injuries only—not ongoing issues. - Generic Strengthening or Stretching:
Without understanding fascia connections, these can be ineffective—or make things worse.
The truth? The body isn’t isolated parts—it’s a complex system. And plantar fasciitis is often just the tip of the iceberg.
The Fascia Chain: A Holistic Perspective
Your foot contains three fascial layers that should slide smoothly. But those layers connect up your body—through your Achilles tendon, calf muscles (soleus and gastroc), hamstrings (especially biceps femoris), glutes, spine, and even arms.
When one area in that chain gets tight or dysfunctional, the whole system suffers. That’s why simply focusing on the foot won’t fix the problem. You need to treat the cause, not the symptom.
The Right Way to Treat Plantar Fasciitis
At SolCore Fitness & Therapy, here’s how I’ve helped clients overcome plantar fasciitis:
1. Myofascial Stretching
Targeted stretches for:
- Soleus and Gastroc (calf muscles)
- Biceps Femoris (outer hamstring)
- Glute Max, Latissimus Dorsi, and Transversospinalis
These open up the entire chain and restore flow—often bringing 50–70% relief with just the first few exercises.
2. Manual Therapy
I release the three stuck layers of fascia in the foot by hand—no tools, no trauma. Then I work up the leg, releasing the connective fascia from the calves to the hips and beyond.
3. Customized Progression
Each body is different. That’s why I don’t offer cookie-cutter plans. Exercises must be taught and progressed based on your structure and specific needs.
What Gets in the Way of Healing?
Even with the right approach, some factors can slow your progress:
- Walking Too Soon After Treatment:
It disrupts flow and resets your gains. - Excess Weight:
More load = more compression on the fascia. - Supportive Shoes (like Hokas):
May ease pain short-term, but limit natural foot movement and long-term recovery. - Poor Movement Patterns or Posture:
Dysfunction up the chain leads to recurring issues. - Lack of Muscle:
You can’t stretch a muscle that isn’t there. Strength training matters too—done correctly.
Want to Move Without Pain Again?
If you’re struggling with plantar fasciitis and want a real, lasting solution, I’ve got options for you:
- 📘 Grab My Free eBook
4 steps to becoming more mobile and pain-free. No fluff. Just science and results. - 🗓️ Book a Call with Me
We’ll talk about your body, your goals, and what’s holding you back. No hard sell—only if I know I can help.
Plantar fasciitis doesn’t have to be a lifelong sentence. When you work with your body—not against it—you can regain freedom, movement, and strength.
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