Plantar Fasciitis Tips

June 3, 2024

A jagged dark mass curves beneath a bright, white background.

Plantar fasciitis is common among our Axio clients. Personally, I have dealt with it off and on for over 10 years. At times it can be very painful and difficult to find relief. I’ve personally researched and talked to many physical therapists about tips and tricks to help with plantar fasciitis.

Recently, my plantar fasciitis flared up again. When it does, there are now only three things that I do:

1. Stretch- stretching is by far the most helpful for me. And by stretching, I don’t mean stretching the bottom of your foot a couple of times per day. I intentionally keep my foot stretched all the time. If I’m sitting at a table, I’ll stretch it on a table leg. When I’m on the couch, I’ll keep it stretched against the coffee table. Or if I’m standing for long periods of time, I find some sort of object or incline to keep my foot stretched. A physical therapist gave me this advice because when your foot is stretched, your plantar fascia cannot tighten up.

2. Rest- I love to walk and run. But rest really is important to overcome plantar fasciitis. However, resting your foot doesn’t mean you have to rest from exercise. You can still swim, bike or use a row machine to get your cardio! But intentionally resting from walking, jogging, or standing for too long will give you significant relief in just a few days.

3. Ice- Rolling your foot on a frozen water bottle can also help give you relief. However, the first time I got plantar fasciitis I was constantly rolling my foot on frozen water bottles, golf balls, or anything else I could try to get back to normal. My sister, who is a doctor, suggested I just try to leave it alone for a little while. That helped! So, I think I’ve learned that doing too much rolling and massaging isn’t good either. Consider ice or roll your foot occasionally, but not so much that it is always tender.

Along with these three tips, the proper shoes are very important. Typically, supportive shoes with a little elevated heel and a big toe box are best. There are shoes of all styles designed specifically to help with plantar fasciitis. Check reviews before purchasing footwear but try to have the proper shoes for every occasion, not just for exercise.

At Axio Fitness we can also offer stretch therapy sessions specifically designed to help heal plantar fasciitis. We can massage and stretch the foot, ankle and calf for relief and healing.

< Older Post Newer Post >

Our Recent Blogs

Give Yourself the Gift of Personal Training

December 9, 2025

Feeling the pressure of the crazy, expensive holiday season? It seems counterintuitive to add a personal trainer to your budget now, but this is precisely the best time to invest in one! Why? The holidays are a perfect storm of stress, endless obligations, and rich food, making consistency nearly impossible. A personal trainer is your ultimate accountability partner. They ensure your fitness doesn't fall off the cliff before January 1st. Your trainer will design quick, efficient workouts that maximize your limited time so you can still fit in shopping and parties. They'll also help you set realistic goals—like maintaining your weight or fitness level through the Holidays, not losing 10 pounds—which drastically reduces stress and guilt. Don't wait for the crowded New Year's rush. By starting now, you'll enter January with momentum and confidence. Treat your health as a priority this season; it's one investment that truly pays off.

The 20-Minute Thanksgiving Day Workout!

November 25, 2025

Before the turkey coma sets in and the pumpkin pie beckons, give thanks to your body with a quick, metabolism-boosting workout! Thanksgiving morning is the perfect time for a “Pre-Feast Fire-Up”, ensuring you start the day feeling strong and energized—no gym or equipment needed. Here is a 20-minute AMRAP (As Many Rounds as Possible) circuit right in your living room. The goal is simple: maximize intensity in a short time to ignite your fat-burning furnace. The Circuit (Complete 1 round, rest 60 seconds, repeat for 20 minutes): 10 Squat Jumps:** Explode up for power. 10 Push-Ups:** Modify on your knees if needed. 20 Mountain Climbers:** Keep that core tight and back flat. 10 Burpees:** The ultimate total-body finisher! This high-intensity session will boost your endorphins and metabolic rate, leaving you feeling accomplished before the first guest arrives. Don't let the holiday disrupt your fitness—use it as a reason to move! Do you need a plan to stay accountable this holiday season? Contact us to learn about how we help our clients meet and achieve their fitness goals.

Beat the Winter Blues

November 11, 2025

Exercise Fights Seasonal Depression: As the days get shorter and the weather gets colder, many people experience a drop in mood, often known as the "winter blues" or, more formally, Seasonal Affective Disorder (SAD) . A powerful, natural remedy to combat this is regular exercise . The Science Behind the Mood Boost Exercise is much more than just a physical workout; it’s a mental health booster. When you move, your body releases endorphins, natural mood elevators that can instantly alleviate feelings of sadness or anxiety. More importantly for SAD, physical activity helps regulate the production of serotonin and norepinephrine, neurotransmitters crucial for mood stability and happiness. Low levels of these chemicals are often linked to depression. Simple Ways to Get Started You don't need intense workouts. Even a brisk 30-minute walk—especially outside in the morning to maximize sunlight exposure—can make a significant difference. If the weather is truly prohibitive, try indoor options like dancing, yoga, or using home equipment. Consistency is key: make movement a non-negotiable part of your daily routine to stabilize your mood and increase energy, helping you feel more resilient against the seasonal dip. Boost Your Results with Professional Support If finding motivation is a struggle during the colder months, consider working with a personal trainer. This is an excellent way to maintain consistency, as a trainer provides much-needed accountability to keep you showing up. Furthermore, they can design workouts tailored specifically to your fitness goals and current abilities, ensuring you perform exercises properly and efficiently, maximizing the mood-boosting benefits of your routine. If you’re ready to fight the winter blues, Axio Fitness is ready to help. Call us today for more information or to get started.

Avoid Taking Time Off

October 21, 2025

We've all been there. You've consistently hit the gym, crushed your runs, or perfected your yoga poses. You're feeling strong, fit, and on top of the world. Then, life happens. A busy week at work, a vacation, an illness – whatever the reason, you take a few days off. "No big deal," you think, "I'll jump right back in." But then, the disheartening reality hits. Those few days off turn into a week, then two, and suddenly, those hard-earned gains feel like they're slipping away faster than you can say "burpee." You feel weaker, less energetic, and that once-easy workout now feels like a monumental task. The brutal truth about exercise: **as soon as you stop, you start regressing.** This isn't to say you should never take a rest day or allow for occasional breaks. Rest is crucial for muscle recovery and preventing burnout. However, there's a significant difference between strategic rest and unintentional, prolonged absence. The moment your body isn't consistently challenged, it begins to adapt by shedding the "unnecessary" strength, endurance, and flexibility it built up. This phenomenon is often referred to as "detraining," and it can happen surprisingly quickly. Studies show that even after just a few weeks of inactivity, significant declines in muscle strength, cardiovascular fitness, and metabolic health can occur. What took months to build can begin to diminish in a matter of days or weeks. The most disheartening aspect for many is the psychological toll. The thought of starting from "scratch" again, or even just a few steps back, can be incredibly demotivating. This often leads to a vicious cycle: you feel bad about regressing, so you're less inclined to start again, which leads to further regression, and so on. This isn't meant to scare you into never missing a workout. Life is unpredictable, and sometimes breaks are unavoidable. Instead, it's about understanding reality and making informed choices. The reality of an active lifestyle is that it's a lifelong commitment. The benefits are immense, but they require continuous effort. Understanding that stepping away means stepping back is not a reason to avoid exercise; it's a powerful motivator to find ways to keep moving, even when life gets in the way. Your future, fitter self will thank you for it. As we quickly approach the Holiday Season, that is when most people want to take time off. But don’t do it! As hard as it may be to keep going, it is even harder to start over. If you need help getting started on an exercise routine, or you need accountability to be consistent, Axio Fitness is here to help.

Your email address will not be published.

Required fields are marked *