Plantar Fasciitis: The Foot Pain That Refuses to Go Away
You wake up, take your first step, and boom—it feels like someone’s driving a nail into your heel. Welcome to Plantar Fasciitis, the ultimate buzzkill for runners, CrossFitters, and just about anyone who uses their feet (so, basically, everyone).
It’s caused by inflammation in the plantar fascia, the thick band of tissue that runs along the bottom of your foot. The worst part? It sticks around for months if you don’t treat it properly. Painkillers won’t fix it, and resting forever isn’t an option if you actually want to keep training.
Here’s how to sort it—properly.
1. Focal Vibration Therapy: The Shortcut to Recovery
If you’ve tried rolling your foot on a frozen water bottle and got nowhere, listen up. Focal Vibration Therapy is a game-changer for Plantar Fasciitis. Unlike massage guns (which just hammer your foot) or TENS machines (which only mask the pain), TEND actually helps your foot heal by boosting circulation and breaking up tension.
Why it Works:
✅ Reduces inflammation—without faffing about with ice baths
✅ Gets blood flowing to speed up healing
✅ Feels bloody good—no more wincing every time your foot touches the floor
It’s what pro athletes use, and it actually works.
2. Stretch Your Foot (Yes, You Need to Do This)
Tight calves and stiff arches make Plantar Fasciitis worse. Try these:
🦵 Calf Stretch: Stand facing a wall, push one foot back, and press your heel into the floor. Hold for 30 seconds.
🦶 Towel Stretch: Sit down, loop a towel around your toes, and gently pull back. Instant relief.
🔄 Toe Curls: Scrunch a towel under your foot using just your toes. Looks daft, works wonders.
3. Ice, Heat & Rolling: When to Use What
- Ice: If your foot is throbbing after a run, ice can help take the edge off.
- Heat: Use before training to loosen up your foot.
- Rolling: A frozen water bottle under your arch? Classic trick. Also, a lacrosse ball works if you want to properly get into it.
4. The Right Shoes (And Why Your Old Ones Might Be Making It Worse)
If your running shoes are dead, your plantar fascia is taking a beating. Make sure:
👟 You’ve got proper arch support (flat shoes = bad news)
🏃♂️ Your shoes aren’t too worn down—replace them every 300-500 miles
💪 You’re not barefoot on hard floors all day (sorry, minimalists)
5. Load Management (AKA Don’t Be an Idiot and Overdo It)
We get it—you don’t want to stop training. But if you keep smashing out miles or box jumps on a dodgy foot, it’s only going to get worse. Adjust your training so you’re not constantly hammering your plantar fascia.
✔️ Swap running for cycling or rowing while it heals
✔️ Modify plyometrics—box step-ups instead of jumps
✔️ Walk barefoot on soft surfaces (grass or sand = good, concrete = bad)
Case Study: Ben’s Story—From Limping to Smashing HYROX Training
"Look, I don’t get injured. Or at least, I never used to. But a few months back, I started getting this stabbing pain in my heel every morning. At first, I ignored it—figured it’d go away. But then it got worse. Running? Painful. Box jumps? Agony. Even just walking round the gym was doing me in."
The Agitation
"I tried all the usual fixes—rolling my foot on a bottle, stretching, even resting (which I hate). Helped a bit, but every time I got back to full training, the pain came straight back. I had HYROX coming up, and I was starting to think I’d have to pull out."
The Solution: Discovering TEND
"One of the lads at my gym swore by TEND. Said it sorted his Achilles in weeks. So, I gave it a shot. Within a couple of sessions, I could tell it was actually doing something—easing the tension instead of just masking the pain. After two weeks? Way less stiffness in the mornings. A month later? I was back to full training, no limp, no pain, no worries."
"If you’re dealing with Plantar Fasciitis, Achilles issues, or just want to recover faster, give this a go. Absolute life-saver."
Final Thoughts
Plantar Fasciitis can drag on for months, but you don’t have to just put up with it. With Focal Vibration Therapy, stretching, and smart training adjustments, you can fix the problem properly—and keep running, training, and lifting pain-free.
If you want a serious recovery tool that actually works, TEND might be exactly what you need.