Tips For Dealing With Plantar Fasciitis

In All, Move More by Cara Bailey

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Are you feeling a lot of pain when you walk or stand?

There’s a chance that it’s being caused by a disorder called Plantar Fasciitis. The Plantar Fascia is a ligament that connects your heel bone to your toes supporting the arch of your foot. When the plantar fascia gets weak, swollen, or inflamed then your heel or the bottom of your foot will hurt especially when you walk or when you stand after sitting for a long period of time.

Plantar Fasciitis can be caused by any number of things including running, athletic sports, or excessive standing. Plantar Fasciitis tends to also affect those with high arches or flat feet.

Alongside resting your feet, here are a few things that can help aid in the healing process.

Seek medical attention

First, and foremost, check with your doctor. Although Plantar Fasciitis is one of the most common causes of heel pain there is always a possibility that you are dealing with a more severe issue that will require different methods of treatment.

Reduce Inflammation

There are a several ways you can help to decrease the irritation.

Take ibuprofen or aleve
These pain reducers are designed to also reduce any swelling. There are creams with the same anti-inflammatory medication available.

Use a cold compress or soak your foot in an ice bath. A neat little trick: freeze a bottle of water then roll your foot over it so it doubles as an ice pack and a foot massage.

Soak your feet in epsom salt
Although there isn’t much on the studies of the benefits of epsom salts, many athletes still swear by it. At the very most, you will be providing yourself with a little spa treatment.

Consume an Anti-inflammatory diet
Add foods with anti-inflammatory agents to your diet such as green leafy vegetables (kale, spinach), nuts (almonds, walnuts), berries (blueberries, strawberries), fatty fish (salmon, tuna) and certain spices like turmeric, garlic and ginger.

Get a massage

Even if getting a massage isn’t in your budget you can purchase something as simple as a lacrosse ball and roll your foot over it with a little bit of pressure while you sit at your desk and work or while you watch t.v.


Once again yoga comes to the rescue! There are many stretches that can aid in relieving foot pain and yoga provides a really good source for them. Downward dog, thunderbolt, hero’s, and garland are several poses that target the arch of the foot.

Remember that when performing any of these exercises you should feel good. Any sharp or dull pains should be acknowledged. If the pose cannot be readjusted to feel relief for you, move on to something less intense and work your way up.

Change your Shoes

Plantar Fasciitis can also be caused or exacerbated by the footwear you use. Old worn out shoes that lack support should be replaced immediately with shoes that have a cushioned insole or proper arch support.

The most important thing to remember is to give yourself time to heal by avoiding the primary cause of the issue in the first place. Unfortunately, sometimes this means giving up the things we love most, but it’s only for a while. With proper care, you’ll be back on your feet in no time!