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9 Ways To Relieve Plantar Fasciitis Pain

7/16/2017

 
What Is Plantar Fasciitis
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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. 
​

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. 

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

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

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


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. 

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. 


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

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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    Heather McNay

    I've been a Licensed Massage Therapist since 2006. In my free time I enjoy hiking with my husband and dog. I also have a passion for cooking, baking and gardening.

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  • Home
  • Pricing and Services
    • Massage Services >
      • Aromatherapy Massage
      • Bamboo Massage
      • Deep Tissue massage
      • Hot Stone massage
      • Swedish massage
      • Trigger Point Therapy
    • Pricing
    • Massage Wellness Plans
    • Scheduling
  • Gift Certificates
  • About
    • About the Practitioner
    • Contact Information
    • Frequently Asked Questions
    • Our Clients Love Us
    • Why we don't accept tips
    • Privacy Policy
  • Resources
    • Benefits of Massage