Plantar Fasciitis: "Foot Log"
Holy Grail of Foot Fixes!
$25 & you
can fix YOUR OWN foot!
Do not sit--Stand upright with weight on
Lightly roll Foot Log the entire length
of foot from toes to point of heel for »30
Start working Foot Log deeper into arch
of foot and especially right in front of the heel for
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
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
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
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:
Roll entire foot from toes
to heel starting with light pressure increasing to medium
pressure for about ten seconds. (Speed=Slow & Constant)
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!
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)
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
Purchase Foot Log
Plantar Fasciitis Section
"Foot Fitness" Section
Coach RJ's FootLog Video Commercial Clip
exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
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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