Struggling with heel pain that just won’t quit? You might be dealing with plantar fasciitis—and yes, you can (and should) keep moving. In fact, the right exercises can speed up healing and prevent it from coming back.
At MoveU, we don’t believe in bandaid fixes. We believe in fixing your body for good. So today, we’re breaking down what plantar fasciitis really is, what causes it, and how you can train smarter—not softer—while healing your feet and rebuilding strength from the ground up.
What Is Plantar Fasciitis?
Plantar fasciitis is inflammation of the plantar fascia—a thick band of tissue running along the bottom of your foot, connecting your heel bone to your toes. It acts like a shock absorber and arch stabilizer.
When this fascia is overloaded—through poor mechanics, weak muscles, or unsupportive footwear—it can tear microscopically, triggering inflammation and a stabbing or burning pain (usually under your heel or arch).
You’ll often feel it:
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First thing in the morning
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After long periods of standing
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When walking barefoot or in unsupportive shoes
What Causes Plantar Fasciitis?
There’s no single cause, but these common culprits often stack up:
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Sudden increases in activity
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Weak foot and ankle muscles
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Tight calves and Achilles tendons
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Flat feet or collapsed arches
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Excessive pronation or valgus knees
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Poor footwear (cushy, narrow, or elevated heels)
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Prolonged standing or walking
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Obesity or rapid weight gain
The truth? Most cases stem from poor foot mechanics and weak support structures. Your fascia’s inflamed because your foundation is out of alignment.
Can You Exercise with Plantar Fasciitis?
Yes—and you should. Stopping movement won’t fix the problem. But moving smarter will.
The key isn’t avoiding activity—it’s retraining your feet to function the way they were built to.
Here’s the formula:
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✅ Roll out for short-term relief
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✅ Strengthen your intrinsic foot muscles and calves
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✅ Learn to control your arch
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✅ Train your alignment with exercises that reinforce better mechanics
“The foot is the foundation of every step—and if it’s weak or unstable, everything above it suffers.” — Dr. Mike Wasilisin, MoveU
3 Steps to Fix Plantar Fasciitis Naturally
1. Strengthen Your Arches
Forget relying on orthotics forever. Your arch should be active, not passively supported. You have 10+ muscles under each foot, plus your posterior tibialis and glutes—all designed to stabilize your foot and absorb load.
Try this:
Forefoot Pulls (aka 'the short foot exercise')
Toe spreading drills (aka MoveU’s Toe Spready exercise)
Calf Raises with toe engagement
💥 These are all included in the Knee, Ankle & Foot Program inside the MoveU Membership. It’s your step-by-step path to strong, pain-free feet.
2. Control Your Alignment
If your knees collapse inward (valgus), your arches flatten. If your glutes are asleep, your feet overwork. It’s all connected.
Dealing with:
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Collapsing arches?
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Knee pain?
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Foot pronation or bunions?
👣 The Knee Valgus & Flat Foot Program is your next step. This upcoming MoveU program is designed to correct misalignment, restore proper mechanics, and build strength where it matters most. Want in when it drops? Sign up here for our newsletter to stay in the loop. (*Scroll to the bottom of the page and sign up in the bottom left corner.)
Feeling impatient? You can get started right away with the Knee, Ankle & Foot program!
3. Choose Shoes That Work With Your Feet—Not Against Them
Cushy, narrow, or heeled shoes weaken your feet over time. They restrict motion and stop your muscles from doing their job.
Instead, go for minimalist footwear that promotes natural foot mechanics. We recommend:
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Wide toe boxes
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Zero-drop soles
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Flexible outsoles
Our go-to? Vivobarefoot (use code MOVEUVIVO20 for 20% off). Their shoes let your feet move, grip, and strengthen with every step.
Quick Relief Tips
If your plantar fasciitis is flaring up:
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Roll it out with a lacrosse or golf ball for 1–2 minutes per foot
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Stretch your calves and fascia before workouts
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Ease in to barefoot strength—don’t jump too fast. You might need to transition gradually.
But remember: relief is temporary. The real fix is strengthening and aligning your body.
Final Thoughts: Don’t Mask the Pain—Fix the Root
Plantar fasciitis is a symptom, not a cause. And while rolling and rest help short term, long-term results come from training your feet, realigning your body, and rebuilding strength.
You’ve got this—and we’ve got your back (and feet).
Ready to Fix Plantar Fasciitis for Good?
🔹 Join today and start the Knee, Ankle & Foot Program
🔹 Sign up for our newsletter to stay in the loop on Our Knee Valgus & Flat Foot Program
Both included in your MoveU Membership — your full-body fix starts at your foundation. Get started with our free 7 day trial TODAY.
