Ever had a piercing pain under your foot when walking? Dread the first few steps in the morning? If the answer is yes, then you’ve likely had plantar fasciitis.

Some people lose hope of finding relief. Luckily, a lot can be done to quash this painful problem in the comfort of your own home. That’s what this post is all about – an in-home program that fixes plantar fasciitis and stops it from coming back without having to visit the best Chiropractor nearby or Mobility Plus Physiotherapy for the best Physiotherapist.

What is Plantar Fasciitis?
Plantar fasciitis involves the irritation of a thick band of connective tissue that spans across the under part of your foot called the plantar aponeurosis. If the arch under your foot was a bow (as in bow-and-arrow) this tissue is the bowstring. Often the pain is felt where this band of tissue attaches to your heel. Every step you take can make this condition worse, which is why when nothing is done, nothing gets resolved.

I’ve put together this physical therapy program to target the cause of the condition, as well as ease stress off the pain generating tissues. What follows is based on currently available evidence and clinical experience. Simply put, if you have plantar fasciitis… this is what you need to do. Submit your email and we can send you an easy-to-print copy of the program.

Yes, a Doctor of Chiropractic can help, but their is a lot you can do on your own to assist with your pain relief.

Do the program below one to two times per day for 3-6 weeks.


Step 1. Strengthen Calf Muscles – Reps: 10-15 Sets: 2-3

  • Stand on tiptoes, lifting your heels as high as you can
  • Slowly lower your heels back to the ground


Step 2. Strengthen Arch Muscles – Reps: 10-15 Sets: 2-3 Hold: 5 sec

  • Start with foot flat on floor
  • Try to make an arch without curling toes


Step 3. Stretch Calf – Hold: 1 min total

  • Stand in front of wall with one leg forward and one leg back
  • Keep your back leg straight, heel on the ground and lean forward, front knee is bent
  • Repeat with back leg slightly bent


Step 4. Stretch Arch –

  • Stand on the edge of a stair step
  • Your heels should be off the edge
  • Lower your heels down to feel a stretch underneath your foot


Step 5. Self-Soft Tissue Release Calf

  • Sit with your calf on a foam roller, tennis ball or lacrosse ball
  • Roll your calf back and forth on the roller or ball
  • Stop at tight and tender spots and hold for 30-60 sec


Step 6. Self-Soft Tissue Release Arch

  • Place tennis ball, lacrosse ball or golf ball under your foot
  • Using firm pressure, roll the ball back and forth
  • When finding a sore spot, focus on that area for 30-60sec

Step 7. Custom Orthotics

If you can only manage to take one of the above steps, make it this one. Nothing will provide more relief or hold off recurrence. Orthotics will help to:

  • Optimize joint position in foot and ankle
  • Disperse weight evenly across the feet
  • Release pressure off painful spots
  • Fix and prevent painful conditions

By far the most important part is not only killing the pain, but preventing it from coming back.

Currently our clinic is offering the highest quality Custom Orthotics on the market – for the lowest cost. Get Custom Orthotics for $250 (reg. $450). Click HERE for details.

-Dr. Justin Guy

Oakville Chiropractor at Mobility Plus Chiropractic