Plantar fasciitis refers to an inflammation of the plantar fascia, which runs along the bottom of your foot. Plantar fasciitis can be a real pain in the foot! If you’ve ever experienced pain with the first few steps out of bed in the morning in the bottom of your foot, you’re probably dealing with plantar fasciitis.

Plantar fasciitis can occur with overuse or a sudden change in activity or with weight gain. Other causes include previous foot injuries, poor arch support, or tight muscles around the foot. While our office and doctors specialize in plantar fasciitis with advanced treatments to help alleviate your discomfort, there are some free home remedies that can be done at home to help prevent and decrease the symptoms associated with plantar fasciitis.

  1. Calf Stretching
    Often the first steps in the morning can be excruciating. Those first few steps can perpetuate a cycle of inflammation and pain. You can break this vicious cycle by stretching your calf before getting out of bed. To stretch your calf muscles, take a towel and loop it around the ball of your foot. Keep your leg straight and pull your feet towards your body until you feel a stretch in the lower part of your leg and hold for 30 seconds. Repeat 5 times before taking your first step out of bed.
  2. Plantar Fascia Stretching
    Stretching the inflamed plantar fascia is not as tricky as it sounds with this proven method. Pull your toes up to your body with your hand until you feel stretching along the ball of your foot. Repeat 3 times. Holding this position for 30 seconds can decrease your pain dramatically.
  3. Massage
    Who says that a massage must be expensive!? Look no further than a tennis ball. Place a tennis ball on the ground and roll your foot on it for a few minutes to help loosen your plantar fascia to break the vicious cycle of inflammation and pain. Don’t be scared to put some pressure on it. You may feel some soreness, but decrease the pressure if you feel any pain.
  4. Ice Massage
    Icing can also be effective to help control inflammation. Freeze a water bottle and roll it under your foot for 10 minutes at the end of the day. It’s not the most comfortable thing in the world, but keep at it if you can tolerate it.

 

These tips have been proven to work, however, they won’t work overnight. Much like building muscle, it can take a couple of weeks before you notice an appreciable decrease in pain levels. If after 3-4 weeks of consistent effort with no change in pain, it’s time to consider some different treatment methods with our doctors such oral or topical anti-inflammatories, ultrasound therapy, physical therapy, and custom made orthotics to name a few.