| Anatomy and Function | The Plantar Fascia is a band of connective tissue that connects the toes to the Achilles Tendon. The Plantar Fascia works in conjunction with the Achilles Tendon, Gastrocnemius and Soleus to produce propulsion of the foot/ankle complex (e.g., running, jumping). |
| Reasons to Treat | Excessive tension in the Plantar Fascia can lead to pain on the bottom of the foot and contribute to stiffness in the posterior chain of the lower limb. Increased tension in the Plantar Fascia is often associated with slumped upper body/forward head posture (very common in our modern society). |
| Set-up | Take your shoes off and place a tennis ball on the ground (a plastic bottle with frozen water can also be used for the added benefit of reducing inflammation while doing self-myofascial-release). Place the sole of one foot on the tennis ball with the othere foot on the ground. Stand next to a wall, if needed, for balance. |
| Performance | Put the majority of your weight on the foot with the ball underneath and roll the ball back and forth along your plantar fascia. Roll for 30–60 seconds, and then switch feet. |
| Alternate Modalities | Use a harder ball to increase the pressure. |