Plantar Fasciitis Pain? Here’s How Therapy Can Help — and What You Can Start Doing Today

Pannell Project
Apr 21
3 min read

If you’ve ever stepped out of bed and felt a sharp pain in your heel with that first step—welcome to the world of plantar fasciitis. It’s one of the most common foot issues we see, especially in active people, runners, busy parents, and anyone who spends long hours on their feet.

But here’s the thing: it’s treatable, and you don’t have to suffer through it.

At The Pannell Project, we help people get real, lasting relief from plantar fasciitis with hands-on therapy and targeted exercises designed to restore movement, improve strength, and get you back to your life—without the heel pain.

What Is Plantar Fasciitis?

Plantar fasciitis is inflammation of the thick band of tissue that runs along the bottom of your foot—from your heel to your toes. It’s often caused by overuse, poor movement mechanics, weak foot or hip muscles, or shoes that don’t support your foot well.

Symptoms include:

Sharp heel pain (especially with first steps in the morning)
Pain after standing or walking for long periods
Achy arches or tight calves

How Therapy Helps

At The Pannell Project, we don’t just treat the foot—we assess the whole body to figure out why the pain started in the first place. Here’s what we focus on:

✅ Functional Movement Assessment

We look at your walking pattern, mobility, and strength from the ground up to uncover what’s contributing to the problem—tight calves, weak hips, stiff ankles, or all of the above.

✅ Manual Therapy

Hands-on techniques like myofascial release and foot mobilization help improve blood flow, reduce tension, and promote healing where you need it most.

✅ Targeted Strength & Mobility Work

We create a plan that focuses on the areas that matter most—foot strength, calf flexibility, hip control—to not only treat the pain, but fix the root cause.

✅ Education & Footwear Support

We’ll help you understand what’s happening, what to avoid, and what kind of shoes actually support healing (yes, that worn-out pair may be part of the problem!).

Easy At-Home Exercises for Relief

These simple exercises are a great starting point for almost anyone dealing with plantar fasciitis:

1. Calf Stretch

Face a wall with one leg back, heel on the floor.
Lean forward until you feel a stretch in the back leg.
Hold for 30 seconds. Repeat 2–3x per side.

2. Toe Towel Scrunch

Place a towel flat on the floor.
Use your toes to scrunch and pull it toward you.
Do 2 sets of 10 per foot to activate small foot muscles.

3. Foot Rolling

Use a frozen water bottle or massage ball under your arch.
Roll gently for 1–2 minutes per foot—especially helpful in the morning.

4. Single Leg Balance

Stand on one foot for 30 seconds.
Progress by closing your eyes or standing on a soft surface.

5. Short Foot Activation

While seated, press the ball of your foot into the ground while lifting your arch (don’t curl your toes).
Hold 5 seconds, repeat 10 times. Great for re-training foot stability.

Why Choose The Pannell Project?

You’ve tried ice. Maybe even bought some fancy insoles. But the pain is still hanging around. That’s where we come in.

At The Pannell Project, we’re known for:

One-on-one, personalized care (no cookie-cutter routines here)
Root-cause focused treatment
Fast, functional results
Cash-based convenience—your time, your plan, your goals

Our central location in downtown Pontotoc makes it easy for people from Tupelo, New Albany, and Oxford to get the care they need—without the red tape or long waits.