I Fixed My Plantar Fasciitis With A Trigger Point Performance Therapy Roller (Sigh Of Relief!)

Yes! I fixed my plantar fasciitis.

With a Trigger Point Therapy Performance Roller.

Or did I?

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Was it really the roller, or something else, that did the trick?

The answer, and probably your cure, lies in our ebook!

I fixed my plantar fasciitis with a roller

I fixed my plantar fasciitis with the aid of a roller. My first case of heel pain. But my second bout of heel pain was more complicated, interesting and difficult to fix – did it in the end and learned a lot.

My first case of severe heel pain got better, apparently in response to rolling. So we wrote our first book, on a five-step cure, with some positive reviews on Amazon.

As a researcher, I thought:

“But was it really the roller that fixed my plantar fasciitis heel pain?”

We’ve done a lot of research since then, in response to my second case of plantar fasciitis, several years later and concluded,

No two cases of plantar fasciitis are the same!

They require tailored approaches to treatment!

All available treatments have the potential to change the way you move.

Move differently, and you can fix your heel pain, without expensive gizmos

The story behind FitOldDog’s Plantar Fasciitis Treatment And Research

Rebecca and FitOldDog in FitOldDog Tees; fixed my plantar fasciitis

FitOldDog and Rebecca, life-long students of body awareness and body movement.


About seven years ago, I was training for the Lake Placid Ironman. All was going well. Then I awoke one morning. Stepped onto the floor. It felt as though I had a spike of glass in my heel. Like a stabbing knife.

I sat back down, somewhat surprised.

I was training pretty hard, it’s true. But I didn’t have the usual symptoms of overtraining. You know! Short temper. Unable to sleep! What was this thing? At first, I thought that I’d bruised my heel. That didn’t feel right, though. Oh! No! Not plantar fasciitis. I’d heard of this condition, but never suffered from it.

Having a condition oneself makes it more personal. More real! Not something that happens to other people! That’s how it was with my first bout of so-called plantar fasciitis (don’t get me started on the name – it’s way off base).

I tried all sorts of advertised, and often expensive, treatments. A boot. Tape. Didn’t work. Frozen water-bottle roller. No luck! Pain killers. To no avail. It was always worse in the morning. Or after sitting for some time. I tried shoe inserts, including heel and arch supports. Different shoes, and a range of running styles.

Running made it much worse the next day. I visited chiropractors, sports physicians, a podiatrist (including a clueless and somewhat inebriated one). I moved onto acupuncture, massage, and sports massage (ouch!).


FitOldDog's eldest son, Nick, caused me to fix my plantar fasciitis with a roller.

FitOldDog’s eldest son, Nick, of Shirts that Go fame, using his rollers. His eyes are closed because it is an inner journey. Nick’s advice on rollers led to FitOldDog’s first plantar fasciitis product, before he moved on to research the condition.

My eldest son, Nick, said, “Dad, why don’t you try a roller?”

I bought one. Used it for several weeks on my tight calves, along with lot of hamstring stretching. The plantar fasciitis melted away. This led to the creation of our first ebook.

Gone! No more morning heel pain, for several years to come. I wondered whether overtraining had induced the condition. So I backed off a bit. I never did know the answer.

That is why plantar fasciitis is such a pain. It comes! It goes! But why? It can be both induced and cured by intense exercise, or even pregnancy. Weird! All diseases are weird, until you understand them.


In 2013, I qualified for the World Half Ironman Championships, in Las Vegas. I did this by winning my age-group (65-69) in a local race. Off we went to Las Vegas, to have some fun. Which we did, except for one thing.

At mile 26 of the race, on the bike, CRASH. A young man rode into the back of me. Blood and bikes all over the road. He was out of the race, with a broken pedal and a damaged knee. I was bleeding profusely from my right hand. I finished the race, all bandaged up, and we went on to enjoy the town.

I fixed my plantar fasciitis with a roller, then it came back. Lots to learn.

This is what I look like when I try to run with pain in my legs, especially when it’s in my feet.

Unbeknownst to me, three, yes, three, things happened to me during that bike wreck.

1. Torn up hand. Since then, I always wear bike gloves in races. Even though it costs a minute in transition.

2. Dislocated abdominal aortic aneurysm stent graft. The left arm, in the common iliac artery, came loose. I’m lucky to be alive. A few months later, after finding the problem in a routine ultrasound. I headed for my second aortic surgery. Once again, saved by a great surgical team.

3. Subluxated pelvis. My hips thrown out of line. I had no idea, anymore than I was aware of the dislocated stent graft.

Once over my second aortic surgery. In the spring of 2014. Ironman training resumed. But I couldn’t run! My right calf and left hip would lock up. Within a few hundred yards of running. Walk and it went away. This continued for a year or more, despite my best efforts to fix the problem.

I put arch supports back in my running shoes. In a frustrated attempt to loosen my calf. Completed a couple of easy miles, stretching my right calf and left hip every few hundred yards. As usual!

The next day? You guessed it!


Was it due to the arch supports? Occam’s Razor says, “Yes!” Who knows? Removing them again, didn’t fix the problem.

I fixed my plantar fasciitis; FitOldDog is running again.

Two years of struggle, and finally running again. I work to keep plantar fasciitis at bay, by incorporating arch activation into my daily life.

To cut a long story short! A great Osteopath put my pelvis back in line. Roller work with lots of stretching. Followed by many single leg calf raises. As recommended in our first plantar fasciitis treatment e-book, by the way. Experiments with the ASTRO, that demonstrated the importance of arch activation.

Finally, my second case of plantar fasciitis dissolved away. You think it will never go, and then it does!

I’m back in Ironman training. Heel pain-free! As of this writing, and after dry needling to loosen up my gluteus minimus, PLANTAR FASCIITIS IS GONE (AGAIN!).

This experience was educational. It led to our ‘theory of plantar fasciitis pathogenesis (cause of the disease).’ Described in detail in blog posts, and FitOldDog’s Plantar Fasciitis Treatment Roadmap.

It would appear that no two cases of plantar fasciitis are the same.

It’s a progressive disease.

The sooner you fix it the better.

So many different treatments out there – what’s going on?

So we undertook our plantar fasciitis research study.

Plantar Fasciitis treatment data analysis graph

In spite of sample bias, and the limited dataset (253 individual treatment reports), a clear picture is emerging.

You are the best person to fix your heel pain, with appropriate guidance.


If you got this far, you might want to sign up for our newsletter.

Wishing you happy trails.




  1. Here is my response to a question from Matthew, which he placed on my Facebook page in response to the roller post above: http://goo.gl/DUkRI
    Matthew’s question:
    “Looks like a very thorough article…will certainly give this a read at home when I’ve more time. With regard to my foot injury, I’ve exhausted all professional avenues and am trying to get back into running bit at a time, ignoring the pain unless it gets worse. I’m basically just doing the warm up with my training group, because if i run on my own i’m much more ‘aware’ of the foot. Currently running with orthotics even though countless people have told me not to.”

    My response:
    Hi Matthew,
    Yep! The same damn tendon, as it was for me too, but it is gone now. I should add more detail to my roller routine, which has worked. (1) be prepared for some discomfort when you roll, especially when you start, as I could barely put my calf on the roller at first, until, as you see in the video, I can put my full weight on it, (2) get a roller that reaches the spot, which you’ll know because it will hurt like hell when you do, (3) remember everything is linked, so rolling your hips, quads, hamstrings, and even your shoulders can help too, in fact your plantar fasciae are attached to your eyeballs, for that matter, (4) persist with the roller, and trust me that it does work, (5) make it a routine part of your day. I finally can get out of bed in the morning and no longer be hopping around on a sore heel for 10 minutes or so. Finally, after about a year. Don’t give up, find the muscle body of your problem tendon and work it for a few minutes 2 or 3 x per day, and back off if you are irritating it. I bet you can get rid of your problem in 3 months, with essentially pain-free running in less time than that, if you do the work. Crossing my fingers for you, as I’m upping my distance in preparation of Lake Placid, which would be impossible without my Trigger Point Performance Therapy roller (No! They didn’t ask me or pay me to say this, in fact I don’t think they know who I am).
    Kind regards,

  2. Matthew Morgan says:

    Thanks Kevin.
    I am definately going to give this a try.
    I will especially try it on my Tib Ant, as that is always tight – right up close to the knee seems most tight. Perhaps loosening that up, along with my calves, will relieve the pressue on the tib ant tendon.

    I am loving being back with my training group – even though it’s only for the warm up, and not YET pain free. Trying to do rehab on my own was very depressing and looking back, I shouldnt have done it. But you have to learn whats not right for you before you can figure out what’s right!

    Good luck with ongoing, injury free training!

    • Hi Matthew,
      You do have to persist, and the roller is very painful at first, but slowly the pain goes away. I has certainly worked for my eldest son, Nick, as he was unable to run for years, trying all sorts of cures for his knee. Then he got into the rollers, found the tight spots yanking on his knee, rolled them, and we ran a trail together a few days ago for the first time in years.
      Best of luck, and I bet it works.

  3. I thought that was your foot at first in the photo.

  4. My foot is much more attractive than that one. -k

  5. Thanks for this Kevin, I am certainly going to give it a try. Probably with a wine bottle until I can afford the roller. I’m feeling really defeated about my plantar fasciitis and I’ll try anything at this point!

    • Hi Becky,

      Don’t give up, whatever, you do. For a start, ask the question, “Is it really plantar fasciitis?” – question everything, including your assumptions.
      Can you find a tight muscle deep in your calf that will respond to roller treatment.
      Consider exploring your stance, posture and gait, for which Feldenkrais best if you can afford a few sessions.
      Think about these questions, then tell me what you conclude.
      The ultimate issue is to find the correct diagnosis, then you can start to fix it.

  6. Kristin Watson says:

    Wanted to leave a comment and say thanks for the roller (I promise to give it back before we leave town!) I am an avid runner and was reduced to a crawl especially on the am runs @ 5:15 good thing it is still dark out as it was not a pretty sight to see. I rolled the entire lower leg and arches several times a day and within a few short weeks, I was back to running pain free. I had been crippled with this for about a solid year and went through countless shoes in desperation to find something that worked. Nothing until I spent time on the roller. I now have my brother-in-law hooked on it! Thanks again

  7. I went to Fleet Feet and got the lower leg kit today. I’m excited to start seeing results. I’m wondering though, did you continue to run when you first started working with the roller or did you rest until you were pain free? I don’t want to be working against myself by continuing to exercise (I don’t run but I walk for exercise).

    • Hi Becky,
      I worked on it for about a week before seeing enough change to run, which I started VERY carefully on a treadmill, slowly working up to regular running (trails, then track, then road), always rolling before and after my run. I have to roll pretty rarely now. I made up my training time by water running, plus I swim and bike. Even the bike would tighten it up when it was bad, and it was always worst in the morning after a run.
      Boot, ice, sock, massage, stretching did nothing!
      Took about 5 months to fix completely with rollers, starting on quads, then shins, then calves.
      Hope that helps.

  8. Thanks Kevin! I’ll be sure to check back in and let you know how it’s going!

  9. You are so right about trigger points. I had the same problem, plantar fasciitis from running too much in preparation for my first half marathon. At first I just kept running, not realizing, that my pain was something serious. After a few weeks I could no longer ignore the pain that made me hobble every time I stood up after a while. I thought some rest would surely heal whatever I had going on in my foot. Bummer… t didn’t heal, it got a little better maybe. I tried stretching, icing, rolling my foot with iced peas in a tin, rolling with a golf ball, taping my foot, you name it, I tried it. I think the tape helped some, the icing felt good. But things only improved when I stumbled about a book on triggerpoints. (The trigger point therapy workbook, Clare Davies) I started rolling my calves with 2 tennisballs tied into one sock. It was so painful, but still felt sooo good! And within a short time I felt improvement. It didn’t take long until I tried to run again, very scared that the pain might return. Luckily it didn’t return too badly. I kept rolling my calves and kept feeling improvement. Now I don’t even have to stretch in the morning and still don’t have pain when walking. I am so happy to be back to running, have finished that half marathon and am starting to train for a full marathon.
    So if you have plantar problems give the rolling a try…

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Disclaimer: As a veterinarian, I do not provide medical advice for human animals. If you undertake or modify an exercise program, consult your medical advisors before doing so. Undertaking activities pursued by the author does not mean that he endorses your undertaking such activities, which is clearly your decision and responsibility. Be careful and sensible, please.