A Simple Plantar Fasciitis Solution

by Owen Marcus on May 29, 2010

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A reader of Lifehacker wrote about a simple solution to heal your plantar fasciitis: roll your foot on a bottle.It stretches your foot—AND strengthens the deep structures of your foot.

There’s another activity that has the exact same effect: running  naturally, barefoot or in minimalist shoes, using Running Flow™.

Ida Rolf, PhD, the founder of Rolfing five decades ago, created a simple exercise to develop an arch in the foot where there was none. If you’re “flat-footed,” try this: slowly and deliberately raise and lower your toes, then your feet, as you are sitting flat against a wall with your legs straight out. Sounds easy, right? If you’re tight or your feet are messed up, though, it’s not as easy as you think.

I’ve found this exercise also helps in healing plantar fasciitis, the bane of so many runners’ existence. People think the problem is in the foot, but it’s really a problem of tightness all the way up the legs. Release that tightness, and your pain will go away.

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