9 Ways To Relieve Plantar Fasciitis Pain

What Is Plantar Fasciitis

Plantar fasciitis is a chronic inflammation of the "bowstring-like" plantar fascia ligament that stretches underneath the sole. The plantar fascia supports the arch in your foot, acting like a shock-absorber. If tension and stress become too great, small tears can develop in the fascia that become inflamed and irritated. 
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The main symptoms are:

• Heel pain
• Foot pain
• Stiffness
• Tenderness

Pain is usually the worst right after awakening with the first few steps, after long periods of standing, or rising from sitting, and worse after exercise. 

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What Causes Plantar Fasciitis

• Standing on your feet for a long time.
• If you have recently started to exercise, increased your workout, or exercise on a different surface.
• Wearing shoes with poor arch support or poor cushioning.
• Tight calf muscles or Achilles tendon
• Injury to the foot
• Pregnancy
• Obesity

Often there is no apparent reason for plantar fasciitis

What You Can Do To Relieve The Pain

Plantar Fasciitis Stretches

Plantar Fascia Massage

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Rest
Stop or reduce any activities that may cause your foot to hurt. Avoid walking or running on hard surfaces. 

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Ankle exercises
​Write the alphabet with your feet every night. This will increase circulation and strengthen the ankle muscles.

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Ice and Heat
Ice your heel at least once a day. You can also use contrast baths, which alternate hot and cold water. Make sure to end with a cold bath. You can also use a heating pad on the low setting. 

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Frozen Water Bottle
Roll a frozen water bottle under your foot. This can be especially helpful in the morning. You can also freeze and use a golf ball instead. 

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Supportive Footwear
Wear shoes that have the right arch support and heel cushioning for your feet. Your doctor may do a gait analysis to identify problem areas and prescribe orthotic inserts. 

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Splint At Night
Wear a splint at night to stretch the plantar fascia ligament and the Achilles tendon. 

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Physical Therapy
Your physical therapist can instruct you in a series of exercises to stretch the plantar fascia and Achilles tendon and to strengthen lower leg muscles, which stabilize your ankle and heel.

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