How To Fix Plantar Fasciitis (Runners, This Is For You!)

Updated: Mar 23

Plantar Fasciitis…the two words no runner ever wants to hear. Want to know an easy way to start dealing with it? Or better yet…how to prevent it from ever happening?

Today, I’m going to show you two exercises that will target your arches and toes so you can kick that plantar fasciitis to the curb and get back to running without pain.


Plantar fasciitis happens when you don’t take care of your feet and that tissue, right in your arch, also known as the plantar fascia, gets stiff and weak. When that happens and you go out for a run for example, that tissue becomes inflamed and can possibly tear.

The biggest culprit in this, is as a society we spend so much time in cushioned, heeled shoes that our feet basically turn off. I like to think of shoes as little coffins, where feet go to die. No bueno! However, there is hope and I’ll show you how in today’s coaching.


You’ll see in the sequence I show you in the video above, we’ll first work on those arches to wake up that tissue and start relieving some tightness.

Once your arches are loosened up, we’ll strengthen them by attacking your toes. Yes. If you go and wiggle your toes right now, you’ll definitely feel how they’re connected to your arch. When we build strength in your toes by getting them to flex and extend, we’re also building strength in your plantar fascia.


All you need is a tennis ball or lacrosse ball and a few minutes to start giving your feet some TLC.


A great time to perform this sequence is right before running or just get it in sometime throughout the day. You can do this every single day and progress by increasing the reps of your toe movements to 10 reps each toe.


Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.


  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)

  • Level 1 Kinstretch Instructor

  • Weck Method Qualified

#onlinemobilitytraining #kinstretchonline #mobilitytraining #runners #sportsperformance

Always consult with a qualified healthcare professional prior to beginning any exercise program. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

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