Plantar Fasciitis Hacks For Home | Chiro For Moms
Plantar Fasciitis: What It Is + At-Home Hacks That ACTUALLY Help
Time stamps:
*** Get your feet checked by a running / walking specialist! (go to a running store)
00:40 Release And Lengthening The Fascia (stretch + strengthen) - use a staircase
01:00 Massage out the bottom of the foot + tape the foot
02:58 Magnesium And Calf Release
03:56 Roll The Foot with a ball or roller (Before Getting Out Of Bed)
05:00 Arch Support (Inserts / orthotics)
If you’re dealing with sharp heel pain, especially in the morning or after sitting — this video is for you. Plantar fasciitis is one of the most common foot issues we treat, and today I’m breaking down what it is, why it happens, and the exact at-home hacks that help calm pain and support healing.
👇 Everything mentioned in the video is linked below!
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🔎 WHAT IS PLANTAR FASCIITIS?
Plantar fasciitis is irritation and inflammation of the fascia — the thick band of tissue running from your heel to your toes.
Common causes include:
• Tight calves or hamstrings
• Standing, walking, or running a lot
• Unsupportive shoes
• Hip/glute weakness
• Flat feet or high arches
Pain often feels sharp in the heel or arch, especially with that first morning step.
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🏡 AT-HOME HACKS THAT HELP
1️⃣ Release & Lengthen the Fascia
Roll out the bottom of your foot for 1–2 minutes, especially the arch and heel.
Massage Ball Set: https://urlgeni.us/amzn/LnW29t
2️⃣ Tape the Foot
Taping supports the arch and reduces strain on the fascia.
Tape: https://urlgeni.us/amzn/ABn601
Taping Tutorial: • FULL BODY TAPING TECHNIQUES - FOR PAIN REL...
3️⃣ Magnesium + Calf Release
Tight calves are a huge contributor — magnesium lotion helps relax and reduce inflammation.
Magnesium Lotion: https://urlgeni.us/amzn/2nGuAO
Biofreeze (cooling relief): https://urlgeni.us/amzn/dUi7ZX
4️⃣ Roll Before Getting Out of Bed
Rolling first thing in the morning reduces that painful “first step” feeling.
Frozen water bottle = bonus relief.
Plantar Fasciitis Stretch Video: • At HOME and IN OFFICE techniques for PLANT...
5️⃣ Arch Support
Avoid going barefoot on hard floors.
Stick to supportive shoes or insoles while healing.
Supportive Shoes: https://www.amazon.com/dp/B07CVB2R56?...
Insoles: https://urlgeni.us/amzn/Rl7j4E
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✨ BONUS TIP
Strengthen your glutes and hips once pain improves — plantar fasciitis is often part of a full-body compensation pattern.