The Fasciitis Fighter has found its way into the training rooms of NBA, NFL, NRL, AFL and Super Rugby clubs. Not because these teams are managing a plantar fasciitis epidemic, but because performance staff understand something most people don't: foot strength is a trainable quality that underpins everything above it.
Here is why it matters.
Stronger feet mean less pain
Rest and stretching are the default response to foot pain. They also explain why most people stay stuck in the same cycle. Stretching relieves tension temporarily. Rest removes load but doesn't rebuild capacity. Strengthening is the only intervention that creates lasting structural change.
A landmark study published in the Scandinavian Journal of Medicine and Science in Sports found that high-load heel raise exercises produced significantly better long-term outcomes for plantar fasciitis than stretching alone. As Hamish explains in The Research Behind High-Load Heel Raises for Plantar Fasciitis, progressive loading stimulates collagen remodelling in the plantar fascia and Achilles tendon, increasing tensile strength and the foot's ability to handle everyday and athletic demands. Why Stretching Alone Won't Resolve Plantar Fasciitis covers the full picture.
Better push-off, more power
The foot is the only contact point with the ground during running, jumping and change of direction. Every bit of force the body generates passes through it. The big toe joint is the fulcrum of human propulsion: during the final phase of each stride, all forward momentum passes through it as the heel rises and the toe drives into the ground. Training this joint progressively builds the push-off strength that translates directly to speed and power on the field. See Intrinsic Foot Muscles: Why They Matter and How to Strengthen Them for a deeper look.
The calf, ankle and foot work as one unit
The gastrocnemius and soleus attach via the Achilles tendon and work with the plantar fascia and intrinsic foot muscles as a single functional chain.
The best time to strengthen is before pain forces you to
Whether you are recovering from heel pain, chasing better performance, or just want your feet to hold up through a long season, the evidence points the same way. Stronger feet are more resilient feet, and more resilient feet perform better. Why General Foot Strengthening Can Be for Everyone is a good place to start.
Written by Hamish Vickerman, Physiotherapist