The Ultimate Plantar Fasciitis Eliminator

Sharp, nagging pain in your heel?

This technique is for you! 

This is my favorite and the most effective foam rolling technique I know for relieving plantar fasciitis pain.

A common mistake I see with those suffering from PF is this narrow focus on the foot. Rolling an ice ball on the bottom or your foot, using a spiky ball, wearing a boot, inserts, etc. The key to relieving that pain, however, lies further up the chain. Your calf muscle is the number one area that causes that pain! If the fascia in the calf sticks together and becomes dehydrated, it begins to shrink up and pull on its attachment point at the bottom of your heel.

The dehydration of this fascia also decreases your ability to absorb shock. So every time you strike the ground with your heel, that impact is going directly into that attachment point spot instead of easily being dispersed throughout your body.

Hence, this incredible technique (credit: Elisha Celeste, mobilitymastery.com). It will effectively compress the fascia in your lower leg and the movements will help stretch and shear the fibers quickly. I’ve had many clients able to eliminate their pain solely on their own using this one move.

Please note: this technique does require some hip mobility, balance, and practice. Take your time and keep trying until you get it! I promise it’s worth it!

Love this technique?

Check out Roller Remedy! This virtual video library gives you simple, follow along programs for plantar fasciitis, low back pain, shoulder pain, neck pain, sciatica, and more that guarantees you'll feel a significant difference in your pain in as little 14 days.

• What is the fastest way to relieve plantar fasciitis pain?

  The fastest way to relieve plantar fasciitis pain is to release the fascia that’s pulling on the heel, not just the foot itself. In most cases, the primary driver of heel pain is restricted, dehydrated fascia in the calf. When calf fascia shrinks and stiffens, it tugs on its attachment at the heel and reduces shock absorption—creating sharp, persistent pain. Targeted fascia release techniques that combine compression and movement can bring relief surprisingly quickly.

• Why does plantar fasciitis pain keep coming back?

  Plantar fasciitis often returns because treatment is focused too narrowly on the bottom of the foot. Ice balls, massage tools, orthotics, and stretching the foot may temporarily reduce symptoms, but they don’t address the root cause. If the fascia in the calf and posterior chain remains tight and dehydrated, the heel continues to be stressed with every step. Lasting relief requires restoring space, hydration, and glide in the tissues up the chain.

• Can foam rolling really help plantar fasciitis?

  Yes—when done correctly. Foam rolling that uses intentional compression combined with active movement can effectively release fascial adhesions in the calf and lower leg. This restores shock absorption, improves blood flow, and reduces tension pulling on the heel. Simply rolling back and forth on the foot is usually not enough; strategic calf-focused techniques are far more effective for plantar fasciitis relief.

• Is plantar fasciitis caused by the foot or the calf?

  While the pain shows up in the foot, plantar fasciitis is very often caused by the calf. The plantar fascia is part of a continuous fascial chain that runs up the back of the body. When the calf fascia becomes tight or dehydrated, it pulls on the plantar fascia at the heel and reduces the body’s ability to absorb impact. That’s why releasing the calf can dramatically reduce heel pain—even when the foot itself hasn’t been touched.

• How long does it take for plantar fasciitis to improve with fascia release?

  Many people notice a significant reduction in pain within days to a couple of weeks when they consistently release the right areas of fascia. Because fascia is highly responsive to compression and movement, targeted techniques can create change much faster than passive treatments alone. Consistency matters—but when you’re working in the correct areas, improvement doesn’t have to take months or years.