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5 Phase Focus to Fix Plantar Fasciitis Today


About the Author

Every month for almost a decade, 100’s of people have worked with or consulted Jamie Bovay concerning questions about a quick end to their pain and how to stay active.  He is a trusted advisor not only to patients and athletes, but several fitness and medical companies as well.

Jamie works everyday with people in their 30’s-50’s on ways to end their pain and stay
active. He writes on various topics around foot/ankle pain and frequently lectures on
the topic.

While helping patients and athletes he has worked on a wide variety of activity levels
from people who are just getting started with an activity all the way up to Olympic and
Professional athletes and enjoys helping others return to an active lifestyle. He teaches
other medical professionals around the country on rehabilitation topics revolving
around pain and movement.


In this special report I reveal The 5 Phase Focus to Fix Plantar Fasciitis. Some of these
strategies and tips will start working immediately and others may take some time.
They’re in no particular order, but they all have one thing in common: They all work to
ease your pain.

The simplest advice many times is always the best and usually the best place to start.
The truth is without knowing your medical history I cannot know what will work the best
for you and even if I did know the details of the root cause of your foot and ankle pain
there are no guarantees that any one strategy will work. But over my career I have
learned how to narrow down what works and what doesn’t for foot/ankle and plantar
fasciitis pain. These tips (and the bonus tips) are included in the list of things can help.

But Imagine this…how great would it be if you try one of these “tips” every day… and
within a week you could have all 5 of these strategies to ease foot/ankle and plantar
fasciitis pain working for you-giving you back the active healthy lifestyle you desire.
So here’s my challenge to you…now that you have this knowledge in your hands, take
time every day to try out one of these 5 strategies. It really won’t take long and most of
them won’t cost you a thing but a few minutes of your time.

I think you’ll be pleasantly surprised by how much better and healthier you will feel for
doing so.

5 Phase Focus to Fix Plantar Fasciitis Today

1) Stretch

You have probably heard this before, but stretching your calves can really take
some pressure off of your feet. The calf muscles connect to your achilles
tendon which connects to your heel bone which connects to the plantar
fascia. If there is tightness in any of these areas it may change how the
forces are distributed through your lower leg , which may cause more
forces to be pushed through the plantar fascia. Stretching may help to
loosen everything up and redistribute the forces evenly through the lower
leg. Try standing on a step and letting your heels hang off as long as there
isn’t pain try to do this everyday 3 times for 30 seconds. This is especially
important first thing in the morning after sleeping and can help
considerably before you start to walking for the day.

2) Go For a Walk

Closely tied with number 2 above we need to take advantage of our new range of
motion after stretching. If you just stretch and go back to inactivity the tissues
will tighten back up. After you stretch go for a light walk for 10-15 minutes to
lock in the new range of motion and help actively stretch the tissues. Don’t force
this if it is painful, but this should feel good after stretching.

3) Break up your sitting

Prolonged sitting is one of the worst things you can do for plantar fasciitis pain. Getting
up and moving even for just a little bit can help to prevent the pressure from
building up on the bottom of the foot and heel as soon as you start to walk.

While we are sitting the tissues under our feet don’t elongate and stretch. In response,
the muscles and tissues stiffen up and the joints feel the extra tension. Getting
up and moving around even for a brief minute can help to decrease the pressure
and keep everything from feeling tight and sore.

If you are in pain try to take a break from sitting every 20 minutes if possible. I know
that sounds crazy, but it doesn’t have to be a big walk to the water cooler. It can
be as simple as standing up and walking around for 30 seconds before you sit
back down. Those 30 seconds are enough to make a big difference. You can also
try to stand and walk around when you are on phone calls which can really help
as well. Once you get used to it, it is not nearly as much of a disruption of your
day as you think it is.

4) Get Control of Your Feet

Can you lift up your big toe, but not the rest of your toes? How about vice versa?
Getting control of all of the tiny muscles of your feet allows you to provide support to
the bottom of the arch of your foot. This is where the plantar fascia is that tugs
and pulls and gives you such problems. If you can get the little muscles in your
feet to work and take some of the pressure off of your plantar fascia you may
notice some pain decreases or an improved ability to walk.

There are a variety of ways to do this, but we suggest to start with Toga. That’s short for
Toe Yoga and there are a number of good videos on YouTube (and you can check
out our YouTube page).

5) Try Physical Therapy.

Physical Therapy with a specialist trained in plantar fasciitis is the fastest way to improve
your pain and get back to your favorite activities.

Physical Therapy is the most comprehensive way to address ALL of the causes of your
plantar fasciitis. There are numerous causes for plantar fasciitis and to quickly and
completely get rid of your pain and get you back to what you love to do you will need an
individualized approach.

Using a thorough examination a plantar fasciitis specialist physical therapist will address
any issues related to tissue tightness, muscle strength and activation, joint tightness,
footwear, bad habits, and activities that may be causing your plantar fascia pain.
By addressing all of these issues at once and giving you a individualized program to
address your specific issues you will be able to quickly return to everything you want to
do and kiss that pain goodbye.

Bonus Tips!

Get Rollin! Roll the Bottom of Your Feet with a Ball or Water Bottle.

Putting pressure on the bottom of your foot can temporarily reduce the tension in the
muscles. When there is less tension you may be able to walk and move better.
If you can improve the quantity and quality of your walking and movement you can start
to reduce the pain associated with plantar fasciitis. If you can combine this
technique with the techniques above you may be able to make even more

Choose Sensible Footwear

While shoes with high heels may make you look taller and look more fashionable they
may not doing your plantar fascia any favors. Wearing shoes with less of a lift can
many times improve your foot pain. However, your shoes also need some
cushioning so no flip flops either.

When the back of a shoe is elevated it forces the heel and all of the bones in your leg to
be elevated. This in turn changes how you walk and depending on your
individual anatomy it may be stressing the middle of your foot even more.

With shoes such as flip flops there is no cushioning and the back will take all of the extra
pressure and the joints and muscles may pay the price.

While a slight lift in the back of the shoe is ok you shouldn’t go overboard. Look for
shoes with good cushioning and without too much of a lift in the back.


This is one of the biggest things that everyone with plantar fascia pain is missing and
Doctors won’t tell you. How many times have you heard just rest and it will go
away. Or maybe you have been given pain meds to get rid of it. Well that
obviously didn’t work or you wouldn’t be reading this. Avoiding movement and
just “resting” can be one of the worst things for your foot and plantar fascia.

Most people avoid this thinking it will make them worse, but exercise and
movement is the best thing you can do to decrease your pain.

Moving is the best way to get out of pain. While it is likely very scary, you can just avoid
the painful movements for right now, but you need to get moving somehow. If
you can exercise with enough intensity you can get the “runner’s high” which can
release chemicals that act as natural painkillers, but even gentle movements
should help to ease the tightness and pain.

Start with movements you know you can do without causing pain. This is somewhat
related to tip #2 and #4, but we also want to add some exercise that improves
our mobility (tip #1) if possible . Some movements that cause light pain can be
helpful, but it is very difficult to know if you should push through them. If you are
not sure then check out tip #5.

Getting Physical with Physical Therapy

There isn’t a faster way to get rid of your pain than visiting a Physical Therapist. Yes I
know it is in here twice, but it is that important. Getting to see a hands-on
specialist Physical Therapist means you’re going to get very fast access to care
that will soothe and relax those tight aching muscles, loosen and lubricate stiff,
stuck and painful joints, and strengthen your body so that you can get back to the
doing the activities you love.

You can often leave a good physio with concerns eased and physical pain reduced in less
than an hour.

Combine all of the “tips” in this Special Report with a trip to see a hands-on plantar
fasciitis specialist physio, and you will see a dramatic drop in your pain and
stiffness you are currently suffering from.

Note: You don’t need a script or referral from a doctor to see a Physical Therapist.

Double Bonus Tips

Stay Hydrated

This is a big office worker mistake and a common mistake of active individuals who do
not get enough water (this also could be lowering your energy levels). One way to help
is to avoid the things that make you dehydrated like coffee, tea, alcohol, and energy
drinks that make you dehydrated to begin with as a consequence of drinking too much
of them.

Being dehydrated can cause muscle aches and pains, fatigue, and dizziness. So, it’s
important that you keep your water intake up to ease off any extra unwanted tension in
your feet and calves.

My tip is to fill up a liter water bottle at the beginning of the day so you know how much
you have drank and how much more you need to drink every day. Having a glass of
water first thing in the morning and then drinking little amounts of water as often as
possible makes it easier to get the right amount.

Watch Your Stress Levels

Stress can be a big problem in your ability to get rid of foot and calf pain.
Stress initiates the “fight or flight” response which can cause your muscles to tighten
and stiffen up. By decreasing your stress, you can help your muscles relax which can
allow you to move better and have less pain.

While there are hundreds of ways to destress like meditation, mindfulness, yoga, and
others I suggest to start simple. Find a quiet place and just focus on breathing. Take
deep breaths and try to slow your breathing and your heart rate down. Think of your
“happy place” while you are doing this. Start to take note of your body while doing this.
Are your shoulders able to relax? Now your hips? Now your low back? Now your feet?
Just like walking breathing should be easy and natural and is a great way to decrease
your stress levels.

Daily Specific Foot Exercises

Closely related to going to see a good physio because you want to make sure you are
doing the exercises that are specifically designed for your issues to get the best results.
If you can get into a habit of doing simple exercises that will make your leg, ankle, and
foot more flexible and stronger you will benefit throughout your 40’s, 50’s, 60’s, and

These exercises will also help to keep you in the sport or activity you love and help to
prevent future injuries.

Did You Know….

You can come see us for free

You don’t need a referral from your doctor and as a thank you for downloading this
report we will give you first priority for our open appointments and get you scheduled
for a FREE Discovery Visit within the next 48 hours after you fill out the form here or call

A Free Discovery Visit is a chance for us to meet in person or talk on the phone and
discuss in detail your personal struggles with plantar fascia pain, what your goals are,
and to determine if we are a good fit to help you reach those goals. We offer these Free
Discovery Visits because we understand it can be confusing and frustrating to navigate
the healthcare system and determine who is the best person to help you.

A discovery visit is an opportunity to figure out what is the root cause of your pain, and
most importantly what is the best plan of action to start getting immediate pain relief to
get you back your desired active lifestyle-all for FREE!

Even if the solution isn’t physical therapy we will still help. As foot/ankle and plantar
fascia pain specialists we can give you the proper recommendations and know how to
figure out where to send you to get help.

The best way to schedule a discovery visit is to fill out this form from our website by
clicking here and we will contact you about scheduling a free discovery visit.
Alternatively, you can call this number (720-651-0674) and either talk to one of our
patient care specialists or leave a message.

Whether you schedule a discovery visit with us or not I would love to hear how these
tips are working for you. Please do let me know how these tips are working for you and
if you have any questions by emailing me at


So, there you have it: The 5 Phases (plus some big bonus tips) that you can do TODAY to
improve your activity level, general health, as well as EASE Your Plantar Fascia Pain to
stay active. Keep in mind that this isn’t all that can be done, especially if you are in
considerable pain. There’s obviously more you can do and I could talk for days about
the various ways to help you as well as go much more in depth with all of these tips to
end Plantar Fascia Pain, but these basics, if you apply them, can make a huge difference
to the activities you love and the quality of your life. Imagine, even with serious plantar
fasciitis pain, if these tips could give you even a 25% reduction in your pain and what
that could do for you.

In the weeks ahead I’ll be sending you even more tips and advice on how to restore your
active and healthy lifestyle and will share with you how physical therapy can make a
huge difference to your life.

I hope this is the beginning of a great long-term relationship, where myself and the rest
of the team at KinetikChain Denver become your go to source for health and activity
advice for you and make a real difference in your life.

Dedicated to Helping You Live an Active Lifestyle,

Jamie Bovay
Specialist Foot/Ankle and Plantar Fasciitis Physical Therapist
Denver, CO

Health Advice Disclaimer

We make every effort to ensure that we accurately represent the injury advice and
prognosis displayed throughout this Guide.

However, examples of injuries and their prognosis are based on typical representations
of those injuries that we commonly see in our physical therapy clinics. The information
given is not intended as representations of every individual’s potential injury. As with
any injury, each person’s symptoms can vary widely and each person’s recovery from
injury can also vary depending upon background, genetics, previous medical history,
application of exercises, posture, motivation to follow physical therapy advice and
various other physical factors.

It is impossible to give a 100% complete accurate diagnosis and prognosis without a
thorough physical examination and likewise the advice given for management of an
injury cannot be deemed fully accurate in the absence of this examination from one of
the physical therapists at KinetikChain Denver.

Significant injury risk is possible if you do not follow due diligence and seek suitable
professional advice about your injury. No guarantees of specific results are expressly
made or implied in this report.

KinetikChain Physical Therapy

We Help People In Denver Quickly Recover From Pain Or Injury So They Can Stay Active In Their Favorite Sport/Hobby, Continue Exercising, And Get Back To What They Love To Do.


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