Hello, active lifestyle seekers! Welcome to the first installment of Fit Stool Stories, a blog dedicated to the lessons I’ve gathered over 14 years in specialty-run retail. Over the years, I’ve had countless conversations with customers, and I’ve learned so much from helping people find the right products and information to achieve their active lifestyle goals. My hope is that this blog can help you pursue a healthier, more active life with a little insight from the Fit Stool.
Lesson 1: Foot Pain! Why So Many Customers Walk Through Our Doors
When customers visit our stores, one of the most common reasons is to alleviate foot pain. These issues often hinder their goals, whether it’s plantar fasciitis, metatarsalgia, or general aches and pains. While excellent footwear, insoles, socks, and other products can make a big difference, I’ve found that one simple daily practice has had a transformative impact—not just for our customers but for me personally.
It’s called the Five-Minute Plantar Release, and I learned about it from one of our employees, Joseph Nichols. He shared a YouTube video by Dr. Emily Splichal that introduced me to this game-changing technique.
The Five-Minute Plantar Release: A Game Changer
The Five-Minute Plantar Release uses a set of tools called RAD Rounds—three different-sized therapy balls. The largest ball is the softest, offering the most surface area, while the smallest ball is firm and precise and honestly still feels like stepping on a pebble. For those dealing with acute foot pain, the large ball is a great starting point, but the medium ball tends to be the sweet spot for maintaining foot health.
Here’s the technique in a nutshell:
- Stand with the ball under your foot and apply pressure—not rolling but pinning the ball in place.
- Focus on six key points on the foot:
- The center of your arch
- The inside (medial) arch
- The outside (lateral) arch
- The back of the arch near the heel bone (calcaneus)
- Behind the metatarsal heads (the ball of your foot)
- Behind the big toe joint (the knuckle)
- Hold each position for 30 seconds and repeat on the opposite foot.
After my first session, I felt like I had brand-new feet. Years of discomfort seemed to melt away, and it reminded me of running barefoot as a carefree kid. At the time, I hadn’t been able to run consistently for over a year due to foot issues. After incorporating this technique, I was back to running in just three weeks. I have repeated these steps roughly 362 days a year (yes, I skip a couple) for the past 5 years and have run virtually pain-free that entire time.
Beyond Treating the Symptom
The Five-Minute Plantar Release is hands-down the best symptom treatment I’ve ever found. It’s far more effective than Advil, KT tape, or icing, but it’s important to understand that it treats the symptom, not the root cause.
The underlying causes of foot pain often stem from elsewhere in the body—like ankle mobility issues, tight hips, or even problems in the thoracic spine. For example, I experienced foot pain on my left side, which was linked to tightness in my right hip. Addressing these root causes often requires the help of a doctor, physical therapist, chiropractor, or other healthcare professional.
Combining occasional therapy for root causes with this daily foot care technique has been life-changing for me. Five minutes a day is a small investment for a lifetime of healthy running and walking.
Your Easiest Step Toward Foot Health
The RAD Rounds are an affordable solution—just $16—and are one of the best investments you can make for your foot health. But the real magic lies in consistency. Whether you’re a runner, walker, or just trying to stay active, this simple technique can help you keep moving pain-free.
So, here’s to healthier feet and a more active life! If you’re ready to try it, find Dr. Emily Splichal’s Five-Minute Plantar Release on YouTube and give it a go. And if you’re looking for RAD Rounds, you can find them at all of our Reno Running locations.
Cheers to the journey ahead—let’s keep moving!
– Matthew Balzer