5 Tips for Helping Alleviate Pain caused by Plantar Fasciitis

Always consult your doctor when pain is persistent and to receive optimal treatment for YOU

  1. Stretch the fascia of the foot and calves. Pulling the toes back towards the shins (even while seated) can help stretch the muscles and fascia in the underside of the foot and calves. Hold the stretch for 10 seconds/ release and stretch again up to 10 times repeating up to 3-4 times a day.
  2. After stretching- a frozen water bottle or frozen golf ball can be gently rolled under the arch of the foot for 10 minutes. With the golf ball, be sure to put medium pressure on the medial and lateral sides of the sole of the foot and hold for a few seconds. Be sure to stretch first THEN ice.
  3. Stretch and strengthen the muscles above the plantar (arch of the foot) as poor body mechanics and misalignment can contribute to problems in the lower leg.
  4. Wear supportive shoes when moving long distances. Check with your doctor to see if a supportive arch is right for you.
  5.  Avoid hills and uneven surfaces, especially in non-supportive shoe – and treat yourself to a foot massage!

As most of you know- our workouts are executed barefoot. This allows you and your instructor to notice your foot mechanics when it is no longer trapped inside a shoe. Your feet are a dead give-away to any problems that may be arising in the remainder of your body, and your instructor will help to show you any anomalies that present themselves in the lower leg and foot. Fallen and or high arches, weak or tight calves and muscles in the feet can lead to all types of pain and problems further down the road of your fit and healthy lifestyle.

Warmer weather brings a combination of additional activity and sometimes, less supportive structures for our feet (think flip-flops and stilettos!) Sometimes, this can also cause problems for our bodies, and in today’s blog we meet Judi who suffers from plantar fasciitis or inflammation of the fascia in the plantar tendon of the foot. Continue reading for Judi’s story and how she found Burn to be a compliment to the balance between the workout she wanted and the workout she needed.

Dear Lisa,

My experience with Plantar Fasciitis has been quite an involved journey. Sadly, I’ve had this condition for close to 6 yrs. It started in my right foot and I actually tore the plantar fascia. I had to finally address the tear with PRP (platelet rich plasma injections). During my recovery, I got plantar fasciitis in my left foot and am now dealing with it in the left.


Major cause: OLD ankle sprain in the left that affected my biomechanics. With poor biomechanics, I worked out through 2 pregnancies, have always had a very “on my feet” job (as a teacher) and been very attracted to high-impact exercise.


No doubt–BURN has been a saving grace with this problem. The fact that we are changing up what we are doing so often really solves the problem of “repetitive motion stress.” And actually being able to stretch and elevate feet during a good workout is ideal. Also, it does wonder for the ‘mind of a person with a chronic sports injury’ to know that working out and sweating is still an option.



I own BURN workout shoes that I ONLY wear to BURN, and take other doctor recommended preventative measures. Burn instructors help me modify my hops and jumps, by replacing them with low impact options that are still challenging. Aurora C. knows me well and we’ve got it all down to a low impact science. Aurora is the Modification Queen (!). She does a fabulous job of helping me modify the workout. When I take a class with a teacher other than Aurora, I give a heads up about my situation before class (although my shoes are definitely a dead give away).



I am sure to also manage my plantar fasciitis with doctor recommended follow up of my feet with a combination of stretching, icing, and massage. I know in my heart of heart, BURN, swimming and road biking (not spin) is really the route to go to keep me healthy and happy.






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