Plantar Fasciitis: "Foot Log" Therapy Tool

 The Holy Grail of Foot Fixes!

       
$25 & you can fix YOUR OWN foot!

1. Do not sit--Stand upright with weight on one foot.

2. Lightly roll Foot Log the entire length of foot from toes to point of heel for »30 seconds.

3. Start working Foot Log deeper into arch of foot and especially right in front of the heel for »60 seconds.

4. With increasing pressure, work Foot Log deeply into heel areas.  When you find that tender or "pinpoint" spot of pain, hold the Foot Log right on top of this area and carefully work into the pain area making sure to hit the pinpoint area from many different angles.  Do this phase for »60 seconds.

5. After the heel tells you to take a break, work the Foot Log back and forth along the length of foot again.  Try to vary the speed and pressure for »60 seconds.

6. I use the Foot Log for about 3-5 minutes per session.  I do one session in the morning before work and a second session at night right before bed.

YouTube Foot Log Demo (QuickTime or Windows Version)

Tips: I played around with various methods of using my Foot Log before coming up with the above recommendations.  The directions show using the Foot Log on "both" feet while seated; however, I found this was not effective for my condition because it didn't get deep enough into my foot.  I had to completely stand on top of the Foot Log and apply A LOT of pressure to get deeply into the foot. 

I have three phases for using my Foot Log:

1. Roll entire foot from toes to heel starting with light pressure increasing to medium pressure for about ten seconds.  (Speed=Slow & Constant)

2. Begin rolling mid foot with medium to hard pressure.  Spend more time at base of heel where plantar fascia starts to attach to heel—hit that angle hard!  (Speed=Various)

3. Grind it into your whole heel at a various angles and pressures but mostly with hard pressure—yes, I said GRIND!  I know!  Your foot hurts like hell, but I’m telling you, the more I work the Foot Log into my heel, the better I feel the next day. I will also hold and press right into the most tender spot on bottom dead center of my heel--this is where I originally had the heel spur or hard knot.  I let the pinpoint spot on my heel sink into the Foot Log then VERY carefully adjust my heel to hit the spot in as many different angles and positions possible.  (Speed=Various to None)

• I go back and forth between Phase #2 and Phase #3 after the initial light pressure phase.  For a while I'll work the arch then the heel until the heel says ENOUGH then back to the arch.  Usually, after about 3-4 minutes, my foot basically tells me that is enough and to stop.  This is what works for me.  You might want to experiment with various times and pressures that better suit your foot and current condition.

• I know this sounds crazy, but don't go soft all the time--work it HARD!  The harder I use the Foot Log, the better my foot feels.  I probably would have slapped someone down a few months ago if they told me this, but after doing it myself, I was astonished to find this method worked the best!  Feel free to try different methods depending upon your condition.  Your final techniques might vary from mine.  I found that after 3-5 minutes, my foot said STOP and come back later.  Go by feel.  See what your foot needs for its current condition.

• Purchase Foot Log
• Coach RJ's Plantar Fasciitis Section
• Coach RJ's "Foot Fitness" Section
• Coach RJ's FootLog Video Commercial Clip

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 6.6.13)

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