PLANTAR FASCIITS/ FASCIOPATHY

Those sound like very fancy and/or scary terms, but it ain't that serious. More commonly you have probably heard the term plantar (meaning bottom of foot) fasciitis (acute inflammation of the fascia). The proper term (or better term) is fasciopathy as it's essentially all encompassing. For someone who is dealing with the symptoms, splitting hairs over terminology may be unnecessary.

The classic symptoms of plantar fasciits/faciopathy are pain in the heel with first step in the morning. And typically aggravated by increased activity. If this is something that sounds similar to your symptoms, I always advocate seeing a good movement professional (PT/physio). Clinically, I have had some degree of success with treating plantar fasciits similar to tendonopathy, in that graded/progressive load is a mainstay goal. I also incorporate a lot of calf strength, proximal chain work, and foot/toe intrinsic exercise.

Regardless, here's some exercises. These do not ALL need to be done, nor do they encompass a comprehensive plan. It's going to be based on symptoms.

1️⃣ Great toe extension lunges
2️⃣ 1/2 ROM toe extension 
3️⃣ Full ROM Calf raise with toe extension
4️⃣ Elevated Calf raise
5️⃣ Toe intrinsic exercises
6️⃣ Lax Ball rolling on heel

Yes, I did put lax ball rolling in my video. No, it's not breaking adhesions or doing anything to physically change the structure of the plantar fascia. However, irritation in the bottom of the foot can really restrict activity, and any small win is good in my book. If it helps someone's pain go from a 5 to a 4 for a short period after sitting, why not. It's not a long term solution, but it may help.

🔑  Plantar fasciits/fasciopathy can be debilitating. Go to a movement pro if you've been having long term issues.