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Plantar fascia pain FREE*

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* Yes, it's free. You still have to do the work though. We'll let you know when we discover a pill. How good would that be :)

Download the 2-page pdf on the "whys and what-helps" for plantar fascia pain. The pages include release and strengthening exercises to complement your health professional's advice.

Print as many as you like for yourself or your clients. 

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Plantar fascia pain

Plantar fasciitis isn’t a true inflammation, and is more correctly termed a fasciosis or fasciopathy. It may also involve ‘heel spurs’, but whatever the case, it will certainly give you lots of pain! Those of us with high or low arches may be at risk for developing plantar fasciitis,
particularly so if our biomechanics while walking, running or dancing isn’t addressed.

What relieves it?

The first step is to avoid activities that cause you pain. Using ice after activities and the occasional anti-inflammatory may help. After a few days to weeks, soft tissue therapy and a specific strengthening program are required to reduce the tightness in the surrounding structures and improve the way you use your body. Your health professional will be able to monitor your improvements and alter your release and strengthening program as you require.
The aim of your rehabilitation program should be to correct your biomechanics within and above your foot. You may also wish to continue your rehabilitation program after you return to sport to reduce the likelihood of a relapse.

Release and Mobilise

These are passive changes applied to your tissue. That is, you apply a force to relaxed tissue and the tissue changes on its own. That change may be in relation to the length of the muscle, such as treating trigger points (release) or the movement of the joint (mobilise).

Activate and Strengthen

These are active changes applied to your tissue. That is, the muscle we want to change does all the work. We sometimes need to use a small and subtle contraction to ‘wake up’ the neural pathway to that muscle (activate) before we can adequately add more power (strengthen).

This program is aimed to supplement the specific advice given to you by your experienced clinician. The program is not suitable for acute pain. If pain increases with any activity, stop and see your favourite health professional!

Tools we love to improve your plantar fascia pain

Doublar

A$56.00

The Doublar's versatility will work wonders on your spine, shoulders, buttocks, legs and chest. 

Adjust the balls' positions to accurately pinpoint the tender spots in your muscles.

Use the cord to help you move easily over the balls as you release.

Place one or both balls between you and the wall or floor, and let gravity work its magic. 

Ball size: 62 mm diameter

Shipping is via Australia Post

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Solo

A$36.00

The Solo is used to treat your back, shoulders, legs, chest and spine.

Use at home or on the move. 

Place the ball between you and the wall or floor, and let gravity work its magic.

Ball size: 62 mm diameter

Shipping is via Australia Post

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Eagle

A$42.00

A specialist massage tool for spinal muscles, feet, forearms and shoulders. 

Adjust the Eagle to accurately pinpoint the tender spots in your muscles. 

Use your Eagle against the wall or on the floor.

Ball size: 45 mm diameter

Shipping is via Australia Post

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Birdie

A$25.00

The Birdie is specifically designed for our smaller structures such as feet and forearms.

Inspired by the humble golf ball, the Birdie has been designed to provide optimal pressure for these smaller structures on our bodies. We put the Birdie on a cord so it won't fly away from you.

The Birdie can be used against the wall or on the floor.

Ball size: 45 mm diameter

Shipping is via Australia Post

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