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To keep going, focus on recovery.

Join the movement.

To keep going, focus on recovery.

Join the movement.

From running shoes and energy gels to training plans, good equipment and solid methodologies form a stack that supports your pursuits. Designed by a former pro team PT and underpinned by the Alleviate Method, our recovery systems are a foundational tool in every athlete's stack.

Alleviate Method in Action

Alleviate Method in Action

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"I’m running five major races this year and I rely on the Alleviate Performance Compression Socks and Arch Massager to get me over the finish line and back on my feet, fast!

I love that the massager stays in place and doesn't move around so I can target the areas I need to release tension. After 26.2 in NYC and Boston this year, this combo is going to be my lifesaver!"

Follow Dani on Instagram

Foot Performance Essentials
Foot Performance Essentials

Keep your hard-working feet in peak condition with three professional-grade tools.

Performance Compression Socks | During + Post

  • Prevent fluid accumulation and reduce soreness with powerful 20+ mmHg compression, combined with stretchy, all-day comfort.

Arch Massager | Pre + Post

  • Smooth out the tightness in your feet before a run, or release tension and promote tissue healing post-workout, with a pro-grade sports massage.

Recovery Balm | During + Post

  • Elevate your massage with a smooth glide and pain-relieving natural extracts. The versatile emollient doubles as an effective anti-chafe stick.
$134.00
$136.00
Learn More

Dani Dellarco

Global Fitness Instructor & Marathon Runner

"I’m running five major races this year and I rely on the Alleviate Performance Compression Socks and Arch Massager to get me over the finish line and back on my feet, fast!

I love that the massager stays in place and doesn't move around so I can target the areas I need to release tension. After 26.2 in NYC and Boston this year, this combo is going to be my lifesaver!"

  • On Running Sprinter Shorts
  • Ciele Go Cap
  • Alleviate Athletic Recovery Kit
  • LMNT Chocolate Salt
  • Maurten Solid Bar

Follow Dani on Instagram

Foot Performance Essentials
Foot Performance Essentials

Keep your hard-working feet in peak condition with three professional-grade tools.

Performance Compression Socks | During + Post

  • Prevent fluid accumulation and reduce soreness with powerful 20+ mmHg compression, combined with stretchy, all-day comfort.

Arch Massager | Pre + Post

  • Smooth out the tightness in your feet before a run, or release tension and promote tissue healing post-workout, with a pro-grade sports massage.

Recovery Balm | During + Post

  • Elevate your massage with a smooth glide and pain-relieving natural extracts. The versatile emollient doubles as an effective anti-chafe stick.
$134.00
$136.00
Learn More
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Mindset: Pain doesn't manage you. You manage it.

By Rick McMullen

A former college hockey player, I'll share my journey from letting pain manage me to actively managing my chronic pain. By embracing simple mental models, beliefs, and recipes, I shifted from a victim mindset where pain dictated my choices to an ownership mindset where I actively manage pain and lead a fulfilling life.

This the first in a series of posts that I hope will help some of you reclaim what you love.

7-Minute Read
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Three Opportunities to Accelerate Recovery

You know the sensation: the tenderness and tightness in the muscles that hold you back for 24-72 hours after particularly intense workouts. DOMS, or delayed onset muscle soreness, is caused by microtears in the muscle fibers from intense activities.

Soft tissue mobilization, one of the pillars of the Alleviate Method, is a deep-tissue massage technique developed in physical therapy. This technique speeds up the natural healing process of these microtears, and promotes the proper alignment of muscle fibers as they heal.

We now know that lactic acid isn't what causes DOMS, but waste products and fluid build-up still irritate tissue and cause soreness.

Compression promotes venous return and lymphatic drainage, preventing waste build-up as you move, and reducing fatigue during cool-down and post-workout rest.

Unloading the tissue after it's taken some extra hit from intense activities helps you recover more efficiently. Alleviate Method weaves load management into rehab and recovery.

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Meet Your Expert

Our co-founder, Luke Ferdinands, is a New Zealand-trained physical therapist with over 20 years of experience treating chronic pain. Under Luke's evidence-based, goal-oriented care, tens of thousands of people, from elite athletes in pro teams to regular folks, have made full recovery.

Seeing multiple barriers to access that keep millions in pain, Luke co-founded Alleviate in 2021 to bring the gold standards of physical therapy care to everyone's home. Luke's first invention was the Arch Massager for Plantar Fasciitis.

Since then, our methodology has evolved to replicate the systematic, multifaceted approach Luke uses in his in-person PT work, with more tools to support you living life to the fullest - and racing past your PR.

More about the Alleviate Method

More recovery tools and stories on the way.

Drop your email and be the first to know.

Moses Yim

Fitness Instructor & Runner
“Off the Waitlist” Podcast Host

"As a full-time fitness instructor, I teach up to 4+ classes a day. My own race training comes on top of those. I have Plantar Fasciitis, so I keep the Arch Massager and Recovery Balm in my bag and use those throughout the day. The eccentric strengthening moves from the Guided Recovery Program have become a part of my cross training routine.

I rely on all the tools in the Performance Edition to keep my feet healthy so I can perform at my peak both for my clients, and for myself."

Find "Off the Waitlist" Podcast on Spotify

Plantar Fasciitis System: Performance Edition
Plantar Fasciitis System: Performance Edition

From rehab to performance. A complete recovery kit tailor-made for athletes who feel held back by Plantar Fasciitis.

Plantar Fasciitis Guided Recovery Program | Pre

  • The Alleviate App is the key to full recovery. Fit just 15 minutes into your training routine to progressively strengthen the entire kinetic chain to reduce pain, improve function, and prevent flare-ups.

Loft 2 Braces (Pair)| During + Post

  • Wear during activities to reduce the load on the healing tissue. Immediate pain relief and protection keep you moving.

Arch Massager | Pre + Post

  • Smooth out the tightness in your feet before a run, or release tension and promote tissue healing post-workout, with a pro-grade sports massage.

Performance Compression Socks | During + Post

  • Prevent fluid accumulation and reduce soreness with powerful 20+ mmHg compression, combined with stretchy, all-day comfort.

Recovery Balm | During + Post

  • Elevate your massage with a smooth glide and pain-relieving natural extracts. The versatile emollient doubles as an effective anti-chafe stick.
$369.00
$433.00
Learn More
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"As a full-time fitness instructor, I teach up to 4+ classes a day. My own race training comes on top of those.

I have Plantar Fasciitis, so I keep the Arch Massager and Recovery Balm in my bag and use those throughout the day. The eccentric strengthening moves from the Guided Recovery Program have become a part of my cross training routine.

I rely on all the tools in the Performance Edition to keep my feet healthy so I can perform at my peak both for my clients, and for myself."

Find "Off the Waitlist" Podcast on Spotify

Plantar Fasciitis System: Performance Edition
Plantar Fasciitis System: Performance Edition

From rehab to performance. A complete recovery kit tailor-made for athletes who feel held back by Plantar Fasciitis.

Plantar Fasciitis Guided Recovery Program | Pre

  • The Alleviate App is the key to full recovery. Fit just 15 minutes into your training routine to progressively strengthen the entire kinetic chain to reduce pain, improve function, and prevent flare-ups.

Loft 2 Braces (Pair) | During + Post

  • Wear during activities to reduce the load on the healing tissue. Immediate pain relief and protection keep you moving.

Arch Massager | Pre + Post

  • Smooth out the tightness in your feet before a run, or release tension and promote tissue healing post-workout, with a pro-grade sports massage.

Performance Compression Socks | During + Post

  • Prevent fluid accumulation and reduce soreness with powerful 20+ mmHg compression, combined with stretchy, all-day comfort.

Recovery Balm | During + Post

  • Elevate your massage with a smooth glide and pain-relieving natural extracts. The versatile emollient doubles as an effective anti-chafe stick.
$369.00
$433.00
Learn More

Every Detail, Engineered for Results

Engineered for Results

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Win the mental game.

Staying motivated is half the battle. The Plantar Fasciitis Guided Recovery Program sends you notifications, visualizes your progress, builds your knowledge base, and challenges you with fresh exercises as you level up.

Jane Doe, Marathon Runner

Performance Edition is a regular part of my training & competition routine to stay ahead of injury and perform at my best. I can feel the difference, and I recommend the whole system. You don't have to be an elite athlete to want your feet to feel better.

Plantar Fasciitis System: Performance Edition
Plantar Fasciitis System: Performance Edition

Pain-free is the starting line.

Tailor-made for athletes, competitors, and fitness enthusiasts feeling held back by Plantar Fasciitis pain. Rooted in our clinical origin, every aspect is meticulously engineered to speed up your recovery and optimize your performance so you can race past your PR.

Includes all five tools you need to follow the Alleviate Method of recovery:

  • Plantar Fasciitis Guided Recovery Program | Progressive Strengthening
  • Arch Massager | Soft Tissue Mobilization
  • Recovery Balm | Pain-Relief, Anti-Chafe Emollient
  • Loft 2 Braces (Pair) | Load Management
  • Performance Compression Socks | Venous Return
$369.00
$433.00
Learn More >>
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How to keep running with Plantar Fasciitis

Runners are particularly susceptible to Plantar Fasciitis, due to the sheer volume of impact the feet absorb during runs. Some studies estimate over 40% of middle-distance runners develop the condition.

"Stop running" is a common advice for runners with Plantar Fasciitis pain. We disagree. With load management, soft tissue mobilization and progressive strengthening exercises, you can continue to run while you recover, without aggravating the condition. Here's how.

Coming Soon
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3 best Plantar Fasciitis exercises

Progressive strengthening exercises are one of the core tenets of Plantar Fasciitis treatment. Improving the strength and stability of the entire chain of movement, from your foot all the way up to your hips, gives your arch the support it needs. A strong lower body relieves pain now, and keeps you pain-free for the long run.

That said, it's important to do the right exercises for where you are now, and gradually build up from there. Here are a few good moves to resolve Plantar Fasciitis pain, and what to keep in mind as you get started.

Coming Soon
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Build Your Recovery Stack

Performance Compression Socks (20+ mmHg)
Performance Compression Socks (20+ mmHg)

Performance Compression Socks (20+ mmHg)

$45.00

With strategically placed zones of compression, these medical-grade compression socks prevent fluid accumulation, reduce soreness, and speed up recovery. Supportive stretch ensures they're comfortable to wear all day, whether you're a fitness fanatic, or work on your feet all day.

Designed by a physical therapist, these compression socks accelerate recovery from PTTD, Plantar Fasciitis, and other injuries.

Learn More
Foot Performance Essentials
Foot Performance Essentials

Foot Performance Essentials

$134.00
$136.00

Keep your hard-working feet in tip-top shape with this handy recovery trio, whether you are running on trails or hospital floors.

  • Performance Compression Socks to prevent fatigue and tightness
  • Arch Massager for soothing foot massage
  • Recovery Balm to create a frictionless glide for your massage and activities

These top three customer favorites are designed for proactive recovery, so you can prevent discomfort, reduce downtime, and perform at your best.

Learn More
Arch Massager
Arch Massager

Arch Massager

$79.00

Our best seller. Massage away the root cause of your foot pain with science-backed techniques at home. Regular massage with the Arch Massager breaks up painful scar tissue, reduces tension, and promotes tissue healing. This PT-designed foot massage tool simplifies soft tissue mobilization work for Plantar Fasciitis and PTTD.

Learn More
Recovery Balm
Recovery Balm

Recovery Balm

$12.00

Your Alleviate Massager's best friend, the Recovery Balm elevates your therapeutic massage routine. Enjoy the smooth glide of a professional massage emollient, crafted with anti-inflammatory ingredients like arnica that promote pain relief - all delivered to you in a travel-sized container (0.5 oz) so you can prioritize your recovery wherever you are.

Learn More
Loft 2 Brace
Loft 2 Brace

Loft 2 Brace

$119.00

Immediately relieve your Plantar Fasciitis pain with the Loft 2 Brace. Use the power strap to support and protect the arch, like a professional low-dye tape job.

The low-profile, breathable design lets you wear the Loft 2 Brace in your normal shoes and return to your favorite activities while you heal.

Learn More