Plantar fasciitis is common, especially in people over 40. Its causes are as diverse as the population it affects: obesity, overuse, improper footwear, tight calf muscles and Achilles tendons, sports specific injuries. Self-myofascial release is a technique used by athletes and physical therapists to release trigger points that cause chronic pain. Self-myofascial release, also known as "rolling", is an effective treatment for pain on the bottom of the foot and can be done almost anywhere: at the office or at home while watching TV. A squash ball or other ping-pong-sized ball will work best.

Sitting or standing, place the sole of your affected foot on top of the ball. Apply some gentle pressure and begin to move your foot in small circles. When you feel an area that is particularly tender or sensitive, stop and hold the ball there for 20 to 30 seconds, applying more pressure. This will be painful at first, but eventually you will become used to the sensation and there will be fewer trigger points that cause discomfort. Continue rolling the rest of your foot from one end to the other, stopping whenever you feel a trigger point. You should spend about five minutes on each foot. Doing this twice a day, morning and night, will greatly improve the discomfort caused by plantar fasciitis.

In addition to rolling, rest, ice and proper footwear can help releive pain in the short-term. If your foot pain is due to obesity, wieght loss is indicated. If it is due to overuse or sports-specific injury, strengthening and stretching exercises in conjuction with taping the foot during activity will help alleviate pain and prevent further worsening of the condition.