Plantar Fasciitis: Top 3 Exercises to Treat Plantar Fasciitis & Fix its Cause
Key insights: 60-second read
- Plantar Fasciitis is more than a foot problem – To truly fix it, we must address hidden causes up the leg: ankle stiffness, tight/weak hips, and low back dysfunction.
- One-sided pain is a clue – There's a reason one foot is worse. The cause often lies in asymmetrical mechanics elsewhere.
- 3 exercises: symptoms + root causes – One for direct symptom relief, two to correct underlying issues (ankle, hip, back).
- Equipment needed – Power band, lacrosse ball, foam roller (affiliate links provided).
Plantar Fasciitis should be thought of as more than just a problem with the sole of your feet.
Clearly, your pain will likely be easy to locate, however in order to truly fix the condition, we also need to treat its hidden underlying causes. Otherwise, we might be missing the point entirely.
Clinically, I find its cause has as much to do with the way the entire leg (and low back) functions as it does with the Plantar Fascia itself. And these broader issues are easy to miss if you aren't looking for them.
Whether it be ankle stiffness, tight hips, weak hip muscles, low back dysfunction, or a combination of each, it's important to correct these issues if wanting to give Plantar Fasciitis the boot long-term.
Most, if not all, of these broader issues may not overtly let you know they're an issue, but from what I find clinically - they will most likely be there.
In this video, I go through 3 top exercises to treat Plantar Fasciitis at home. The first is a simple exercise to treat your Plantar Fasciitis symptoms - which is still really important of course. And the other two correct some of these underlying hidden causes.
Remember, there has to be a reason why one specific part of your foot has become dysfunctional, which is often likely one-sided or worse on one side.
So if you're struggling to shake Plantar Fasciitis and feeling a little defeated, please go hunting further up the leg. You could legitimately be missing some hidden, easy to improve mechanical issues that are holding you back.
Related: What is the Best Way to Stretch in 2021? (Hint: Power Band)
If you found this video useful please leave a like and let me know in the comments! Also, please consider subscribing to the channel for more helpful information.
On this page
1. Why Plantar Fasciitis Is More Than Just a Foot Problem
Your pain will likely be easy to locate, however in order to truly fix the condition, we also need to treat its hidden underlying causes. Otherwise, we might be missing the point entirely.
Clinically, I find its cause has as much to do with the way the entire leg (and low back) functions as it does with the Plantar Fascia itself. And these broader issues are easy to miss if you aren't looking for them.
Remember, there has to be a reason why one specific part of your foot has become dysfunctional, which is often likely one-sided or worse on one side.
2. The Hidden Causes Up the Leg
Whether it be ankle stiffness, tight hips, weak hip muscles, low back dysfunction, or a combination of each, it's important to correct these issues if wanting to give Plantar Fasciitis the boot long-term.
Most, if not all, of these broader issues may not overtly let you know they're an issue, but from what I find clinically - they will most likely be there.
- Ankle stiffness – Limits dorsiflexion, forcing compensations in the foot.
- Tight hips – Alters gait mechanics, changing how the foot strikes the ground.
- Weak hip muscles – Leads to poor control of the leg, overloading the plantar fascia.
- Low back dysfunction – Can influence neural input to the lower leg and foot.
3. The 3 Top Exercises
In this video, I go through 3 top exercises to treat Plantar Fasciitis at home. The first is a simple exercise to treat your Plantar Fasciitis symptoms - which is still really important of course. And the other two correct some of these underlying hidden causes.
While the video provides the full demonstration, here's a summary of what each exercise targets:
- Exercise 1: Symptom Relief – Direct release of the plantar fascia and surrounding soft tissues.
- Exercise 2: Address Upstream Restrictions – Mobility work for the ankle and calf to restore dorsiflexion.
- Exercise 3: Correct Hip and Leg Mechanics – Strengthening and mobility for the hips and low back to improve overall gait.
The order matters: address the symptoms, then fix the hidden causes further up the chain.
4. Recommended Equipment
Equipment used in this video:
Please note: These are affiliate links.
I genuinely hope this article offers a fresh perspective - or at least one useful takeaway. If you have a different issue, or simply want to learn more about how your body moves, head over to the Your Wellness Nerd YouTube channel. Subscribe if you feel inclined, and let me know in the comments what you'd like me to cover next.
– Grant
Frequently Asked Questions
What is the root cause of plantar fasciitis?
Clinically, the cause has as much to do with the way the entire leg (and low back) functions as it does with the plantar fascia itself. Common hidden issues include ankle stiffness, tight/weak hips, and low back dysfunction.
What are the best exercises for plantar fasciitis?
The three exercises in the video target: 1) Direct symptom relief for the plantar fascia, 2) Upstream ankle and calf mobility, and 3) Hip and leg mechanics correction. Addressing all three is key.
Can plantar fasciitis be caused by hip problems?
Yes. Tight or weak hips can alter gait mechanics, changing how your foot strikes the ground and overloading the plantar fascia. This is why treating the whole leg is essential.
What equipment do I need for plantar fasciitis exercises?
A power band, lacrosse ball, and foam roller are recommended. These tools help with both symptom relief and correcting underlying mechanical issues. Affiliate links are provided in the article.
One profound insight from this post
"Plantar Fasciitis should be thought of as more than just a problem with the sole of your feet. Its cause has as much to do with the way the entire leg - and low back - functions."
If you found this video useful please leave a like and let me know in the comments! Also, please consider subscribing to the channel for more helpful information.
Living With Persistent Pain?
If your pain has lasted longer than expected, feels disproportionate to injury, or hasn't responded to standard treatment, you may benefit from a broader approach. Learn more about our foot and ankle physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help making sense of your aches, pains, or ongoing symptoms, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
