In addition to seeking professional help, there are a range of at-home methods you should know about. Your doctor will likely prescribe these to help you overcome discomfort and pain associated with plantar fasciitis, but if you’re not sure whether your pain is the result of common inflammation or a more serious injury, we recommend scheduling a visit to your doctor today.
Plantar Fasciitis Overview
Learning about plantar fasciitis is a great first step when learning to figure out how you’ll get this condition under control. Put very simply, plantar fasciitis occurs when your plantar fascia becomes irritated.
The plantar fascia is the tissue on the bottom of your foot that connects your heel to your toes, and it provides support when you walk, run or jump. Irritation of the planta fascia causes sharp pain in your feet when you take the first few steps of the day, or the pain can occur when you stand or walk after sitting for extended periods. The pain you experience can range in intensity but discomfort usually decreases at least somewhat with stretching and movement.
Risk Factors for Plantar Fasciitis
Anyone can get plantar fasciitis, however, some people are more at risk than others. People who are overweight are at an increased risk because they put extra stress on their feet each day. Additionally, wearing worn shoes that don't provide your feet with the needed support increases your odds of encountering the problem. Plantar fasciitis is also common in runners and other athletes who tend to overuse their feet.
If you know you are at risk, we recommend taking the appropriate steps to safeguard yourself from the condition.
Reducing the Symptoms of Plantar Fasciitis
If you have heel pain when you wake up in the morning, stretching your feet can help. Stretching increases blood flow to your feet and increased blood flow promotes the healing process.
Initially, it’s unlikely that the pain will go away entirely. However, that shouldn’t stop you from stretching regularly as part of a daily routine. Over time, stretching is highly effective and will reduce pain and discomfort noticeably.
You can remain seated or stand up in order to stretch the bottom of your foot.
Place one leg directly in front of you. With the knee either straight or bent, pull back on the ball of the foot. Hold this position for 10 seconds before relaxing, and repeat the exercise for 10 minutes on both feet. You should feel a firm pull.
Against a wall, learn forward with both heels firmly on the ground. This stretch is best achieved with one knee forward and bent while pushing through the hips. Hold this position for 10 seconds before relaxing, and repeat the exercise for 10 minutes on both feet. You should feel a firm pull in the foot and the calf.
2. Apply Ice
Since inflammation and irritation cause plantar fasciitis, you can use ice treatments to fight the problem. Ice serves two purposes when it comes to combating the symptoms of plantar fasciitis: Getting the best results requires you to apply ice several times a day for a few minutes.
- Freeze a bottle of water and roll out the foot
- Use a regular ice pack wrapped in a towel
- Use a self-cooling compression bandage such as CoolXChange
3. Maintain a Healthy Lifestyle
The way you treat your body also affects your ability to manage and reverse the symptoms of plantar fasciitis. Placing too much stress on the tissue in your feet can worsen inflammation, so maintaining a healthy weight is a great way to safeguard yourself.
We know that losing weight sometimes means reversing a series of deeply engrained and possibly even lifelong habits. Talk to your doctor before starting a new workout program, and check out our diet blog for important dos and don’ts before taking on a new diet.
4. Spiky Ball Massage
spiky massage ball is an easy, affordable and powerful way to fight the pain and improve your feet’s well-being. Gently rubbing your feet on the spiky massage ball relaxes your muscles and reduces inflammation by simulating the effects of a professional sports massage.
To use the spiky massage ball, place it on the affected area and roll it in all directions for 60 to 90 seconds at a time. You’ll feel discomfort while using the ball because you’re breaking up myofascial tissue, but you should stop if the pain becomes intense.
5. Thermoskin Heel Rite
The Thermoskin Heel Rite splint can take your results to a whole new level, stopping pain and discomfort in their tracks. This foot brace is designed to compress the tissue in your feet and reduce the effects of inflammation all while offering dependable support to improve your healing process. If you want to use this product to manage your symptoms, you should wear it under your socks for the best results. To apply, simply place your foot into the splint and pull the straps until you achieve a firm fit.
6. Thermoskin Compression Socks
If you live an active lifestyle and need help supporting your feet throughout the day, Thermoskin compression socks could be the answer you’ve been searching for. Thermoskin Walk-On compression socks invite healing by distributing pressure across your foot, therefore combating inflammation. By effectively reducing the stress on your feet, you’ll alleviate the symptoms of plantar fasciitis.
Unlike some other brands, the Thermoskin Walk-On compression socks boast a breathable design to provide you with even more enhanced comfort. You can wear these socks daily as you go about your routine.
Some Final Thoughts
Plantar fasciitis has the potential to cause a significant amount of pain and disrupt your daily activities - if you don't take action to control the situation. The good news? You can overcome the symptoms of fascia inflammation.
Making healthy lifestyle choices and using proven products that encourage your body's natural healing process can stop and reverse plantar fasciitis today. Continue these at-home methods for at least a week before you determine whether or not they are working for you, and see a doctor if symptoms worsen.