5 Steps To Relieving Plantar Fasciitis Pain

Plantar fasciitis pain can make simple walking a chore. If you have experienced heel pain associated with the plantar fascia, you understand how limiting the pain can be. To get out of pain fast, follow these five key steps.

1. Ice
ice massage plantar fasciitis

Ice-filled cups for Plantar Fasciitis.

The plantar fascia is a broad ligament that connects from the heel bone (calcaneous) to the ball of the foot (metatarsals). Plantar fasciitis is inflammation of this tissue. Most plantar fascia pain occurs in the inside aspect of the heel and into the arc area. With all inflammatory conditions, reducing inflammation is an important part of reducing pain. Ice is an easy means of reducing inflammation.

The best way to ice the plantar fascia is to utilize an ice cup. Fill Styrofoam cups with water and freeze them. Peel of the top of the cup and massage the exposed ice over the heel and arch region for 5 minutes a few times a day.

2. Rest
rest for plantar fasciitis

Any activity that causes pain is also increasing inflammation.

Unfortunately, any activity that causes pain is also increasing inflammation. The most common irritating activity with the plantar fascia is walking. The first steps in the morning are generally the worse and as the plantar fascia stretches, the pain improves. However, the more you are on your feet, especially with walking, the greater the tissue becomes irritated. While you are experiencing pain you are adding to the inflammation. Thus, to get out of pain faster, limit standing and walking as long as you feel pain.

3. Shoes
shoes for plantar fasciitis-min

Supportive shoes must be worn.

Although a bit of a sticky subject, a majority of shoes that are worn do not provide the support needed to reduce plantar fascia stress. Most people experiencing plantar fasciitis tend to have flexible feet. Thus in order to reduce plantar fascia stress, supportive shoes must be worn. Most often a good pair of running shoes, classified as stability or motion control, will be the best bet in providing the necessary stability.

4. Inserts
orthotic device for plantar fasciitis

Custom orthotics for Plantar Fasciitis.

For some, the use of supportive shoes alone is not sufficient to provide the necessary support. Over the counter inserts and custom orthotics can be greatly helpful in providing support. However, custom orthotics can be rather expensive. Thus, trying a firm/rigid (not gels or cushion) insert can be a good first option. It is important to note that an insert is not a substitute for supportive shoes and should be worn together.

5. Stretch
foot stretch for plantar fasciitis-min

Foot stretching for Plantar Fasciitis.

Stretching the calf muscles is an important part to reducing plantar fascia tension. The calf muscles, including the gastroc and soleus, attach to the back of the heel. Tension from these muscles pulls back on the heel, causing tension on the plantar fascia.

A great way to stretch the calf the first thing in the morning, before you take your first steps, is to hook a towel on the ball of your foot and while keeping the knee straight pull back on the towel. Hold the stretch for a minimum of 30 seconds and repeat a few times.

Another way to stretch the calf is to put the ball of your foot at the edge of a stair step and allow your heel to sink down. Hold the stretch for 30 seconds with your knee straight and 30 seconds with your knee slightly bent.

Plantar fasciitis can be an annoying condition. Follow these steps consistently and your heel pain with improve in no time.

If you would like to learn about a step-by-step treatment protocol to cure Plantar Fasciitis, designed by rehab specialist Jeremy Roberts – CLICK HERE to learn more.


Leave a comment
  • I like that you talk about the benefits that good shoes can be to plantar fasciitis pain. I didn’t realize that shoes could be so helpful although it makes sense that stiff shoes to keep flexible feet in check would be good. This could be helpful to talk to my wife about because I think that in order to get her proper relief, new shoes and regular visits to a professional would be beneficial.

  • With all these options, it can be practically said that it’s really possible to relieve and heal this kind of pain. These processes are not that hard to do also. If followed properly, it can help you and make you feel a lot better.

  • I hate taking medicines for pains and all but also i can bear these kind of pains ufff. Thank you for in-depth article you have shared with us. 4
    Thank you
    Anita Paul

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