Plantar Fasciitis: 5 Steps to Recovery and Prevention

Plantar Fasciitis, or “PF,” is one of the most frustrating injuries for athletes, runners, CrossFitters, or anyone active. It doesn’t just impact your physical performance; it can mess with your mental game too. Those first painful steps in the morning? Brutal. Trying to run or jump only to be stopped by sharp pain? Deflating.

So, what is PF?

  • Plantar: The bottom surface of the foot.
  • Fasciitis: Inflammation of the fascia (connective tissue).

A common cause of PF is tightness in the calves and Achilles tendon, which puts stress on the plantar fascia. If you’ve ever looked at how the Achilles connects to the heel and foot, it’s easy to see why tightness in that area can lead to issues over time.

Steps to Care for and Prevent Plantar Fasciitis

Here are a few techniques I recommend to address tight calves and prevent PF:

  1. Foam Roll Your Calves: Target those tight spots daily.
  2. Lacrosse Ball Massage: Use the ball to apply pressure on your calves.
  3. Barbell Calf Smash: Gently use a barbell to release tension (see video below).
  4. Calf/Toe Raises: Perform 3 sets of 15–20 reps with different foot positions (neutral, pigeon-toed, duck-footed).
  5. Golf Ball Roll for Feet: Roll a golf ball under your foot to release fascia but don’t skip working on your calves.

Mobility for the Long Run

Mobility isn’t just about healing—it’s about prevention. Taking 10 minutes a day for mobility work can make all the difference. Rotate between areas: calves one day, glutes the next, quads the day after. Consistency is key to staying injury-free.

A Message to Your Body

Dear Body,

I love how you carry me through triathlons, running, and strength training. I love that you help me eat healthy and stay strong. But I know I need to give back. Ten minutes a day, I promise to focus on mobility work—foam rolling, lacrosse ball massages, and smashing. Together, we can avoid injuries and keep moving toward our goals.

With love,
[Your Name]

Take care of your body—it’s the only one you’ve got!

Don’t let Plantar Fasciitis slow you down! Take action today and dedicate just 10 minutes to mobility work. Whether you’re running, lifting, or just getting through your daily routine, your body deserves the care it needs to stay strong and pain-free.

Start now: Roll it out, stretch it out, and show your body some love! Share this with someone who needs a little mobility motivation!”