How To Prevent Plantar Fasciitis (Part 1: Ankle Mobility, Stability, Tissue Quality)

Read Time: ~4 minutes
Time to perform exercises: ~8 minutes

Hey there!

We got some great feedback from our last injury series, so we’re keeping the momentum going. Last week’s poll showed overwhelming interest in plantar fasciitis - so that’s where we’re headed next.

This kicks off a special 2-part series on how to prevent and fix plantar fasciitis.

Today’s focus: Improving ankle mobility, strength, and tissue quality related to plantar fasciitis.

Next week we’ll cover the same ideas, but for the toes and foot.

Quick Note: Free Assessments Still Available!

Before we get into plantar fasciitis, I still have a few spots available from last week’s free 30-minute movement assessments.

If you want me to look at how you move or help you figure out where your pain is coming from, click the button below to reserve your free 30 minute session.

Now, let’s dive into what often sets off plantar fasciitis pain. 👇

What Is Plantar Fasciitis?

Your plantar fascia is a thick band of tissue that runs from your heel to your toes.

It helps support your arch and absorb shock with every step.

When this fascia gets overworked—or your body isn’t moving well—it can get stiff, inflamed, and painful.

Common symptoms:

• Sharp heel or foot pain with your first few steps in the morning

• Discomfort after standing or walking for long periods

• Pain during or after running or sports

The good news? Most of this is preventable with the right movement strategies.

Why Ankle Movement Matters

Plantar fasciitis isn’t just a foot issue. It’s often a breakdown in how your body moves.

The three biggest contributors are:

1. Excessive stiffness in the plantar fascia, posterior chain, or foot muscles

2. Limited ankle mobility

3. Weakness in the calves and small muscles of the feet

When your ankle can't move properly, your plantar fascia takes the hit. That strain adds up—leading to pain.

Let’s see how your ankle is moving. 👇

Self-assessment:

Wall Knee Tap Test

1. Kneel facing a wall with your toes ~5 inches away.

2. Try to touch your knee to the wall without your heel lifting.

3. If you can't reach the wall without your heel coming up, your ankle range of motion is limited and this is a sign that your plantar fascia could use some work.

Now, let’s work on fixing that.

Daily at-home exercises:

Do these 3 things daily to improve ankle mobility, build strength, and improve tissue quality of the plantar fascia:

Click the name of the exercise to see videos of me performing them.

Note: If you have pain on the bottom of your foot performing any of these exercises, reach out to me so I can help you progress safely.

Mobility: 🎥 Standing Calf Stretch (4 sets of 30 seconds)

• Stand on a slant board with both feet facing forward

  • Note: The slant board is ideal for this (even though I’m not using one in the video) because it get the toes more involved which is helpful for the plantar fascia. If you don’t have a slant board, an incline like a driveway or a step can work.

• Keep your heels down and gently lean forward

• You should feel a stretch in your calf 

• Hold for 30 seconds

What this does: Improves flexibility of the ankle and posterior chain, helping reduce tension on the plantar fascia. Also helps improve the tissue quality of the plantar fascia.

Do you need a slant board? Check out my recommended products page here.

Stability: 🎥 Incline Calf Raises (4 sets of 10)

• Stand on a slant board with both feet together (barefoot if possible)

  • Note: The slant board is ideal for this (even though I’m not using one in the video). See the note in the standing calf stretch above if you don’t have a slant board.

• Place a lacrosse ball between your heels and squeeze it throughout the exercise  

• Rise up onto your toes slowly, then lower back down with control

What this does: Builds strength in the calves and foot stabilizers, supports the arch, and improves control over ankle motion. It also improves mobility of the toes.

Tissue Quality: 🎥 Foam Roll Calf (4 spots per side, 30 seconds per spot)

• Sit on the floor with one leg crossed over the other

• Place a foam roller under your calf and slowly roll from ankle to knee

• Pause on tight or tender spots and breathe until pain goes away or at max for 30 seconds

What this does: Reduces stiffness in the calf and posterior chain, which takes pressure off the plantar fascia.

Do you need a foam roller? Check out my recommended products page here.

Need a Modified Version?

If any of these feel painful, awkward, impossible, or too easy—just reply to this email with “Ankle Exercises”, and I’ll send you a custom set that fits your body better.

Wrap-Up

If you’re consistent with this routine, you’ll start noticing less foot tension and better ankle movement within a few weeks.

But if your symptoms don’t improve—or if you're not sure what’s really causing your pain—I'm here to help.

Stay tuned for next week’s edition where we get into the foot and toes.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.