Plantar fasciitis can be a real pain, literally. If you've ever experienced the sharp, stabbing pain in your heel, you know just how debilitating it can be. But fear not! There are strategies you can implement to find relief and get back on your feet.
Plantar means sole of the foot. Fasciitis means inflammation of the fascia.
This information is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. This post may contain affiliate links. Read my full disclosure here.
Here are 7 strategies for plantar fasciitis relief:
1. Stretch it out
One of the most effective ways to alleviate plantar fasciitis pain is through stretching. Start your day with some gentle stretches for your feet and calves. This can help loosen up the tight muscles and reduce the strain on your plantar fascia.
Quick tips: Before you take that first step in the morning straighten your legs in front of you, flex your foot and pull your toes towards you gently. Take a few breaths and feel those muscles that tighten up while you sleep relax.
Throughout the day or after a walk, I stop on my porch front step and step on the ball of my foot and allow my heal to relax. I get an awesome stretch up the calf.
2. Supportive footwear
Invest in a good pair of shoes that provide proper arch support and cushioning. I know you love those flip flops but try wearing supportive shoes for a while. Check with your podiatrist if you aren't sure these are appropriate for you. Here some of my fave's:
- Merrell clogs are great for around the house.
- Taos sandals are cute and supportive.
- Superfeet insoles have the carbon fiber just like our custom inserts that cost hundreds of dollars.
- Spenco flip flops have the orthotic built in. These were recommended by a podiatrist because of the deep heel cup.
3. Ice it
Applying ice to the affected area can help reduce inflammation and numb the pain. Fill a plastic bag with ice cubes, wrap it in a thin towel, and place it on your heel for about 15 minutes. Repeat this several times a day for maximum relief.
Quick tip: Keep a water bottle in the freezer. A couple of times a day roll the bottom of your foot on the water bottle.
4. Treat your feet
Do the MELT Foot Treatment daily. A massage is great, but costly and you have to rely on someone else to help you. The MELT Method was designed to mimic the hands of a manual therapist and its quick and easy to learn. Once you learn the techniques it takes just 10 minutes to do a treatment and can be done anywhere.
The Bunion Treatment improves blood flow the foot and improve arch support and strength. Included in this kit is a bunion band (nope, it isn't a hair band). Don't underestimate how helpful this simple treatment can be and it's so easy to incorporate into your nightly routine.
Here is a video you can rent for free teaching the MELT Foot and Bunion Treatment.
5. Topical support
I use a roller blend of essential oils that support tissue health morning and night along with the Deep Blue stick. It provides temporary relief and also contains essential oils that support the tissue's healing process. You don't have to make the roller but if you are an essential oiler like myself here is the recipe I use.
🌿Bionic Roller Blend Recipe
It's a lot of oils! I have perfected this recipe over the years and use it anywhere on my body I need the support.
In a 10mL roller bottle add 3-5 drops each of the following essential oils and fill the rest with your fave carrier oil (fractionated coconut oil, jojoba oil, argan oil, sweet almond oil). I added all of these ingredients in a cart here.
- Deep Blue soothing blend
- Aromatouch massage blend
Disclosure: I am a doTERRA Wellness Advocate and may receive a commission at no extra cost to you if you purchase using my links.
6. Physical therapy
If your plantar fasciitis persists, it may be beneficial to seek professional help. I still do the exercises daily that I learned from a physical therapist a decade ago. A physical therapist can guide you through specific exercises and stretches to strengthen your foot muscles and improve flexibility. They can also provide additional treatments such as ultrasound therapy or taping.
7. Rest and recover
Lastly, give your feet some well-deserved rest. Avoid high-impact activities that put strain on your feet, such as running or jumping. Instead, opt for low-impact exercises like swimming or cycling. Resting allows your plantar fascia to heal and reduces the risk of further injury.
Remember, everyone's journey with plantar fasciitis is unique, and what works for one person may not work for another. It's important to listen to your body and consult with a healthcare professional if your pain persists or worsens. With patience and the right strategies, you can find relief from plantar fasciitis and get back to doing the things you love.