Do you suffer from plantar fasciitis? I have had this condition a number of times and know how debilitating it can be. From the moment you step out of bed in the morning, the pain in your heel can be hard to bear.
What is Plantar Fasciitis?
The NHS states: “Plantar fasciitis is pain on the bottom of your foot, around your heel and arch. You can usually ease the pain yourself but see a GP if it does not improve within 2 weeks.”
The good news is, the pain doesn’t last forever, here are five ways that can help ease the pain of plantar fasciitis while you’re suffering:
5 Ways to Heal Plantar Fasciitis Pain
1. Rest and Wear Insoles for Plantar Fasciitis
One way to relieve the pain is to try and stay off your feet for a while- which is easier said than done- but you may need to modify or avoid activities, such as running, that can cause pain. If the pain is unbearable consider using crutches or a stick to keep you from placing your full weight on your foot.
I think that my plantar fasciitis flare-ups in the past have been caused by wearing unsupportive shoes for my high arches. Now, I always try to wear insoles for plantar fasciitis. These are specially shaped contoured insoles that provide arch support. They are comfortable to wear and provide arch pain relief at all times, especially during bouts of plantar fasciitis. They also prevent future episodes of plantar fasciitis. I’m relieved to say that I haven’t suffered in many years.
Even if you’ve never suffered heel pain, if you have high arches, it’s a good idea to wear arch support insoles. They help prevent pronation (which two of my daughters and I both suffer from) and add stability and motion control to limit excess stress on feet, ankles, joints, and tendons.
2. Take Pain Relief
My usual go-to pain relief in the medicine cabinet is paracetamol, but when you have plantar fasciitis pain take ibuprofen to ease the pain and inflammation. If you see your GP they may prescribe naproxen sodium, but this is only available on prescription.
3. Stretch your Plantar Fascia
I really found that stretching the plantar fascia and Achilles tendon helped to ease the pain. Before getting out of bed each morning take a fabric belt (such as out of a dressing gown) and loop it around the ball of your foot. Keeping your leg straight, gently pull towards your body until you feel a stretch in the lower part of your leg. Hold that for 30 seconds and repeat up to 5 times before taking your first step out of bed. If you find that helps, you could try some more plantar fasciitis stretches to help heal your pain. Alternatively, contact a physiotherapist who will provide treatment that is specific to your individual needs.
4. Ice Foot
Icing your foot is one of the best treatments to relieve plantar fasciitis pain and promote healing. Icing constricts blood vessels, which can bring down swelling and inflammation-related pain.
You can place your arch and heel on a bag of ice or a cold pack wrapped in a towel or you can soak your feet in an ice bath. If you’re using a bag of ice or a cold pack, ice your foot for 15 to 20 minutes a few times throughout the day. If you’re using an ice bath, limit sessions to 10 to 15 minutes at a time.
Personally, I prefer to freeze a bottle of water and roll it under my arch and heel. This allows the ice to bring down the swollen tissue while gently stretching the plantar fascia.
5. Foot Exercises to Relieve Plantar Fasciitis
In addition to stretching the plantar fascia, there are also a number of foot exercises you can do to ease the pain. One simple exercise is to roll a tennis ball under your foot. I find this can be beneficial to anyone with aching arches. This exercise can stretch the bottom of the foot and loosen up your plantar fascia. It also helps to relieve tension in the plantar fascia and makes it less likely to become irritated. It has the additional benefit of improving circulation in the area. I also found wearing toe separators helped ease my plantar fasciitis as they increase blood flow to the plantar fascia, which is necessary for tissue healing. Modern shoes can squash toes tightly together, toe spacers train your toes to stretch out again and can improve your balance too.
I hope these five tips help ease your plantar fasciitis pain- let me know in the comments (remember to visit a GP if it does not improve within 2 weeks)!
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Luckily I have never suffered from it, but it sounds extremely painful. I do worry about the teenagers of today as so many wear the very thin, completely flat soled shoes, which I feel can not be good for their posture.
Never had this issue – know many who have ‘ great advice