Effective Ways To Fix Your Plantar Fasciitis

The major culprit of heel pain faced by adults is plantar fasciitis. It causes around one million patients on average to visit family doctors, general surgeons as well as orthopedics.

Plantar fasciitis is likely to pester you as the longer it is present, the worse it gets and more difficult it is for you to treat. To help you get rid of such pain, I suggest some effective way to fix your Plantar Fasciitis you should give thoughts to.

Plantar Fasciitis stretches

Even though you typically suffer pain in only one foot, you should stretch and massage both. Start doing once in the morning then 3 times for the rest of the day.

Here are stretches and workouts that come in handy in treating plantar fasciitis:

  • Towel stretches:  Put a rolled towel underneath your foot’s ball then stretch it’s both ends. Move your foot as well as the towel around so that the affected area is massaged. A warmed towel can also be used to make you feel more relieved
  • Toe stretching: Cross the leg suffering pain over the other leg then hold the affected foot. Stretch back your toes towards the shin then keep this posture for ten seconds and repeat it 10 times.
  • Thumb massage: Rub the arch of your affected foot by your thumb from left to right. When there is an improvement, your tissues in that area will turn ideally as firm as a guitar string.
  • Squat stretches: Lean forward then spread the feet apart in a way that one foot is on the other. Squat down with your knees flexed. Try to keep both heels standing on the ground long enough. Each time should last 10 seconds. Do this again for 20 times.
  • Achilles tendon stretches: Put the unaffected leg in front of the affected one in a line that the back toes point towards the front heel. Lean your back against a surface then keep the affected leg straight while flexing the knee of the front leg. Keep the back heel standing firm on the ground, stretch it for about 10 seconds a time. Do 10 repetitions at most every day.

Use a tennis ball to release tight muscles.

  • Easy version: While sitting on the ground, put one tennis ball under the calf of your foot, and then uses your leg to roll it around. Keep the ball as long as possible at the area where it hurts you since you have touched the tight spot.
  • Harder version (but worth it!): You can find it very useful because this is the trick my yoga teacher taught me. Somewhere along the outside area of your lower leg, there is a meeting point of the muscles of the back leg and those of the front. From that point, something like a trough is formed and runs along your lower leg. Place a tennis ball into the trough, then roll it up and down your body with as much pressure as possible.(You may have to write somewhat on the floor, but it is worth doing). You are likely to have some pains when doing this but don’t worry, the more pains, the more healing it will bring you. If the ball hits the right spot, then your affected muscles will be released to a great extent.

Ice Massage

After a working day, use a bottle of frozen water to roll it under the ball of your foot for about 10 minutes. This way proves to be very effective in alleviating the inflammation and relieving your affected muscles. Though it’s probably not the thing that gives most comfort on earth, you can’t deny the fact that a “Brr” is far better than an “Ouch”.

Apply on the calves a heating pad. Then massage the calf.

Once again, heat means looser muscles. Then you can have someone else massage for you, which gives more fun and comfort. But you can also self-massage. Bear this in mind: Focus on the spot where you find it hurts since that’s the right one.

Get a massage

Here is the way all your bones are connected: the thigh bone to the backbone, and the backbone to the neck bone. That is also how your muscles are joined. If you’re having a stiff neck and an aching back, then it certainly follows that your legs will also be tight. You can find relief for all that pains from a good massage. And it will make you feel much better if you can afford regular massages.

Have your feet (and Busch of your leg as possible) soaked in hot water

This tip is self-explanatory: heat means looser muscles. To get fancier, dissolve a few Epsom salts into the water. If possible, have a tub of hot water since it will definitely do you wonders. A hot dishpan is OK for me, too. Enjoy yourself.

Get some acupuncture
If you can afford it or you have some aids from health insurance, then let’s visit an acupuncturist. Some acupuncture on your feet and calves will butter your muscles. I’m sure with you this is the quickest fix ever for your foot problem. Although you still have to do some stretch, the stretching will definitely become easier and bring improvement sooner.

Get yourself a rice bag.

A rice bag is available for you to buy, however, most of them are quite small and you can only use them on your neck. Try to seek something bigger for both your feet to rest on. Or even better is to find a rice bag squishy and big enough to enclose your feet as well as the Achilles’ tendons.

Wear Supportive Shoes & Footwear

Your shoes are instrumental in the way you walk and run. Also, shoes can affect your capability to endure force and stress. If you suffer heel pain quite often, then I advise you to consult some health experts, for example, a qualified employee in a sport store or a physical therapist. There, you have your feet measured correctly and get some help in finding the most suitable type of shoes or sneakers for you.

If you are a runner, remember to change your shoes for new ones after you’ve run 500 miles in order to avoid depreciation and injury. You should also keep yourself away from walking on hard surfaces with sandals, high heels or your barefoot. By this way, you can keep symptoms and heel pains in check.

Another option you could give thought to is wearing splints or specialized foot orthotics. According to doctors and physical therapist, you should wear a splint which stretches your foot’s arch as well as your calf. This footwear can also be used during your sleep without wasting any effort, which is called night splints.

A night splint helps stretch your Achilles tendon and plantar fascia, which gives them more flexibility.

Another support device that is very helpful is heel cups. These are made of customized cushions fitting your arch in a way that evenly distributes the pressure placed on your two feet.


You should bear in mind one thing that while these tips have been proven to work, they’re not an instant fix; these tips are not a quick fix. You need to consistently follow them in several weeks until your levels of pain begin to let up. In case you don’t see any recovery even though you make honest efforts, it may be time to look into some different treatment methods with your doctor.

  • Updated October 31, 2017
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