SMR for plantar fascitis can give you much needed relief. It should be followed with stretching and strengthening. Don’t overlook the fact that the cause of the plantar fascitis is rarely the plantar fascia itself. The most likely cause is over-activity in the soleus and/or gastrocs. SMR the gastrocs and soleus as well as the plantar fascia. The peroneals may also be involved. If you find trigger points (tender spots) hold on those spots for about 30 seconds or until you feel a ‘softening’ and follow that with stretching of these muscles. Perform toe taps or resisted dorsiflexion to strengthen the anterior tibialis.
Self Myofacial Release (SMR) is an amazing therapy for almost anything facia. I use a golf ball and roll it up and down the length of my plantar facia (I do this while seated so I can modify the pressure intensity) while my ankle is flexed, extended, and neutral; with toes spread wide, flexed up, and with them curled.
I suggest you check out the MELT (Myofascial Energetic Length Technique) Hand and Foot Treatment kit which contains a series of exercise using balls of different sizes and textures. I have only seen positive results from it. You can check some testimonials on my web site www.meltnc.com which come from ‘real’ people.