Plantar fasciitis is one of the most common causes of heel pain, affecting millions of people due to overuse, poor foot mechanics, or prolonged standing.
You probably already know this if you’re here, but if you don’t, It occurs when the thick band of connective tissue (aka the plantar fascia) that runs along the bottom of the foot—becomes inflamed, leading to sharp pain.
This naturally makes people think… “What the heck is causing this pain!?”
And even though plantar fasciitis is often associated with tightness in the fascia itself, trigger points in the foot muscles and lower leg can contribute significantly to the pain.
Trigger points are hyperirritable knots in muscle tissue that create referred pain, meaning pain in areas away from the actual trigger point.
In many cases, tight muscles in the calves and foot harbor trigger points that create your plantar fasciitis pain.
In this guide, we’ll explore how specific trigger points contribute to plantar fasciitis and how you can treat them effectively
P.S. take a look at my full trigger point therapy guide here.
Trigger Point Therapy For Plantar Fasciitis
Now, these trigger points related to plantar fasciitis (or anywhere) don’t appear overnight—they develop gradually due to muscle overuse, poor biomechanics, and chronic tension in the lower leg and foot.
One of the biggest culprits is tight calf muscles, which add strain to the plantar fascia. When the gastrocnemius and soleus muscles (calf muscles) become stiff, they pull on the Achilles tendon, which in turn increases tension in the foot, leading to trigger points in the arch, heel, and ball of the foot.
Another key factor is overuse after years of activity with no release.
When the muscles of the foot are constantly engaged without recovery, micro-tears and adhesions can form, creating trigger points that cause deep, aching pain or sharp discomfort.
People also say that poor footwear can be a major cause, but that isn’t the focus of this article. I want to give you tools to fix your internal issues.
Common Trigger Point Areas For Plantar Fasciitis
Several muscles in the foot and lower leg can develop trigger points that contribute to your pain. The most common areas are below:
- The Arch of the Foot (Flexor Digitorum Brevis & Quadratus Plantae): Tightness here can create deep aching pain along the bottom of the foot, especially when walking.
- The Heel (Abductor Hallucis & Soleus Referral): Trigger points in these muscles often cause sharp, stabbing pain near the heel, mimicking plantar fasciitis symptoms.
- The Calf Muscles (Gastrocnemius & Soleus): These muscles refer pain downward, leading to tension in the Achilles tendon and the plantar fascia. Tight calves are one of the most overlooked causes of persistent foot pain.
- The Ball of the Foot (Flexor Hallucis Brevis & Adductor Hallucis): Tightness here can affect toe mobility and contribute to forefoot pain.
These are the most common, but you should know that everybody will have a different situation. Use the techniques below on all of these areas to find your trigger points and take your pain away.
Pro Tip: Remember, where you feel your daily pain is not always where your trigger points are! Explore your body to find the real spots that need to be addressed.
Trigger Point Techniques For Plantar Fasciitis
So, are you ready to fix your feet now? Here are the techniques in no particular order:
Pressure – This is the most basic (but very effective) trigger point technique. This is when you take the tool you’re using and simply apply pressure to the muscle without moving the tool or your body.
Pin And Stretch – This adds complexity to the “Pressure” technique, by pinning the muscle but then applying a movement to force the pinned muscle into a stretched position, while maintaining pressure.
Roll Along The Belly – This technique adds motion to the trigger pointing by therapeutically rolling along the length of the muscle as to relax it and help locate areas to target with pressure or pin and stretch.
Roll Across The Belly – Similarly to the “along the Belly” technique, the across the belly movement adds motion by rolling across the “belly” of the muscles as if you are strumming a guitar string. This also helps to relax the muscles and locate areas for deeper work.
Circular Motions – Specific to the foot, you can use circular motions with the tools to help break up tissue in different areas like the heel, arch and even the ball of your foot.
Aside from trigger pointing, there are some really important stretches that you should pair the trigger points with.
Stretching Techniques For Plantar Fasciitis
So, after you hold a trigger point for 30 seconds, go into these stretches to teach the muscle to relax in a more open position. This is super important!
Calf Stretch (Gastrocnemius and Soleus)
You can stand facing a wall with a slant board or use a staircase to have space to drop your heels. Target your upper calf with a straight leg position and lower calf with a bent knee position.
Hold for 20-30 seconds and switch sides.
Toe Stretch
Sit on a chair and place your foot across your opposite thigh. Gently pull your toes backward using your hands to gently stretch the plantar fascia.
Hold for 15-20 seconds.
P.S. Check out the ultimate guide for detailed explanations and videos to go with it!
Deep Dorsi Kneels
Since this stretch can be intense, please take your time getting into it. Begin with a few rounds of holding for 10 seconds, with 10–15 seconds of rest between.
All you have to do is sit back on your heels with your toes tucked under your body.
Eventually, you’ll be able to sit on your heels longer, and you’ll feel the difference in your body!
Trigger Points For Plantar Fasciitis Will Help You!
I promise, learning how to trigger point your feet with the best tools and stretching them to fix the muscles will pay dividends for your plantar fasciitis relief!
If trigger pointing your feet helps, consider what it can do for the rest of your body! That’s why I made this ultimate guide to trigger pointing. It changed my life, and I think it will save yours too!
You can also spend time learning about strengthening your feet and seeking professional help if none of this works for your specific situation.
Please ask any questions you may have below and good luck!
-Nick