Finding relief from plantar fasciitis can feel like climbing up a hill on ice skates.
Whether you are an avid runner, a weekend warrior, or someone who stands for long periods of time, this excruciatingly painful condition can make it difficult to get through the day.
Plantar fasciitis occurs when the thick band of tissue that connects your heel bone to your toes becomes inflamed. Inflammation can manifest as a result of overuse, improper footwear, or age.
This can result in sharp, stabbing heel pain that radiates throughout your foot and calf.
With plantar fasciitis, taking part in day-to-day activities you love may seem out of reach.
This can be especially tough if you are an athlete who relies on your feet to perform at the highest level.
But don’t let plantar fasciitis keep you from enjoying your favorite activities. In this article, we will go over some of the best treatment methods to help alleviate your pain and get you back on your feet in no time.
You'll also learn why it's essential to relieve plantar fasciitis and what lifestyle changes you need to make to maximize your recovery.
Let's dive right in!
Healthy Ways to Find Relief from Plantar Fasciitis
When it comes to plantar fasciitis relief, there are several things you can do to ease the pain.
Here are just a few of the top tips to get you started:
Ice your heel
Dealing with plantar fasciitis can be painful, but icing your heel is a great way to ease your discomfort.
Ice works by numbing the area and reducing inflammation, which can help alleviate the pain and stiffness of plantar fasciitis. You can apply an ice pack by wrapping it in a towel and placing it on your heel for 15 minutes at a time.
Other ways to ease plantar fasciitis with ice include using a frozen water bottle, a cold pack, or a bag of frozen peas or corn. Just be sure not to put ice directly on your skin, as it can cause skin damage.
Apply heat
Another way to find relief from plantar fasciitis is to apply heat.
Heat works by increasing circulation, which can help loosen tight muscles and reduce stiffness.
You can use a heating pad, a hot water bottle, or even take a warm bath or shower to get relief from your plantar fasciitis. As with icing, it is important not to overdo it, as too much heat can cause skin damage.
Start with short treatments of 10–15 minutes, and make sure to use a thin cloth between your skin and the heat source.
Use a leg massager
If you are looking for a more relaxed way to get relief from plantar fasciitis, then using a leg massager might be just what you need.
These highly effective fitness devices work by releasing air pressure in rhythmic pulses to massage your feet and legs. With regular use, they can help to improve blood circulation and reduce tension in the muscles and fascia of your foot.
This can help take the pressure off your plantar fascia and reduce inflammation.
Modern leg massagers can be used while sitting down or lying in bed, making them incredibly convenient for a quick massage before starting your day or before going to sleep.
Brands like Fusion Recovery give you just the right amount of pressure for your feet and legs with their Air C Pro. This highly portable device is perfect for those on the go and can make a huge difference in your plantar fasciitis pain.
Try a massage gun
Using a percussive massage gun is quickly becoming an essential tool for plantar fasciitis relief.
These highly portable electronic devices use deep tissue percussion to target specific areas of the body with intense vibrations, allowing for a deeper, more effective massage.
This can help reduce inflammation and release tight muscles around your foot and calves that contribute to chronic plantar fasciitis pain. Other benefits of using a massage gun include increased blood flow, improved range of motion, and faster muscle recovery.
The Fusion Elite is one of the most popular massage guns on the market and is designed to be used in the comfort of your own home.
With its powerful motor, adjustable speeds, and soft attachment heads, it can help you get relief from plantar fasciitis in no time.
Stretch your calves and feet
Stretching your feet and tight calf muscles is another effective way to help relieve the pain and discomfort of plantar fasciitis.
Stretching helps to increase flexibility, reduce inflammation, and strengthen the muscles and ligaments in the foot. It can also prevent further injuries from occurring.
There are several stretches that you can use to target the plantar fascia band and other parts of your feet. Some of the most common ones include calf stretches, toe curls, and standing ankle rotations.
Just be sure to perform these gentle stretches slowly and carefully and to stop if you experience any pain. You should also make sure not to overstretch your muscles, as this can cause further injury.
Get a night splint
Ever wake up in the morning with a stiff, tight feeling in your foot?
If so, a night splint may be just what you need.
Night splints are designed to keep your feet and ankles in an optimal position while sleeping. This helps to stretch the muscles and ligaments of your feet, reducing inflammation and relieving foot pain linked with plantar fasciitis.
Most nighttime splints come in two varieties: one that wraps around the foot and ankle, and one that fits over the injured foot. Both models work by keeping the foot in a flexed position throughout the night, which helps to stretch the plantar fascia.
If you want to get the most out of your night splint, then make sure to wear it for at least 6–8 hours per night for maximum effectiveness.
Try on a heel cup
Heel cups are a great way to get relief from plantar fasciitis pain, as they provide cushioning and support for your feet.
They are designed to fit around your heel and arch area, providing support and relieving pressure on the plantar fascia. Heel cups can also be used to help correct pronation, which is when your foot rolls inward when you walk.
This helps reduce the strain on your plantar fascia, improving your overall mobility.
If you're looking for a heel cup that's both comfortable and supportive, then check out the Heeluxe range.
Their unique design combines cushioning and support with breathability to keep your feet feeling great all day long.
Wear compression socks
Do you know that wearing compression socks can help with plantar fasciitis pain?
Compression socks are tight-fitting stockings that provide extra support and stability for your feet and ankles. They also help to increase circulation, reduce inflammation, and improve range of motion in the foot.
These benefits make them an ideal choice for those suffering from plantar fasciitis. Compression socks come in various sizes and levels of compression, so it's important to get fitted for the right size and level of compression for your needs.
Be sure to select a pair that fits snugly and is made of breathable material for maximum comfort. This way, you can wear them throughout the day and night to help relieve pain.
Visit a chiropractor
Chiropractic care is another great way to help relieve chronic pain caused by plantar fasciitis.
This type of treatment involves using manual manipulation and stretching techniques to restore alignment to the spine and surrounding muscles and ligaments.
By realigning the body, chiropractors are able to reduce inflammation and improve function throughout the feet, ankles, and calves. This can decrease the severe pain you experience.
Chiropractic care is a safe, non-invasive treatment option that can provide long-term relief from plantar fasciitis. Just make sure to book a session with an experienced and qualified chiropractor.
You'll be able to find one in your area by searching online or asking for referrals from friends and family.
Take pain relievers
When all else fails, you can always rely on pain relievers.
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen are commonly used to reduce swelling and inflammation in the feet caused by plantar fasciitis.
These medications can help ease pain and discomfort, making it easier to move around and enjoy life. Just make sure to follow your instructions closely and never take more than the recommended dosage.
Now that you know a few ways to help relieve pain from plantar fasciitis, which one are you looking to try first?
Whether you decide to try some stretches, get an ice massage, wear compression socks, book a chiropractic session, or take some pain relievers, make sure to follow these tips to the letter, and you should be able to start feeling better soon.
Next, we'll be looking at why it's so essential to maintain healthy feet for better overall health.
Why Getting Relief From Plantar Fasciitis is Essential
From a better quality of life to being able to enjoy physical activities, there are many benefits to finding relief from plantar fasciitis.
Here are just a few reasons why it’s so important to take steps to alleviate the pain caused by this condition:
Your feet and ankles will be better aligned
Better alignment of the feet and ankles is an important part of finding relief from plantar fasciitis.
When the feet are properly aligned, it helps reduce stress on the plantar fascia and alleviate pain. This can be achieved through exercises such as stretching, chiropractic care, wearing supportive shoes, or using orthotics.
Proper alignment also ensures that the foot muscles and joints are working properly, which can reduce the risk of further injury.
It helps to restore your mobility
A primary reason why it’s so important to find relief from plantar fasciitis is that it helps restore your mobility.
When left unchecked, this condition can limit the number of activities you can do without experiencing pain. Imagine being able to go for a jog in the morning or even just take a leisurely stroll without having to worry about pain.
That's what using any of the treatment methods outlined can do for you.
With fitness tools like massage guns, compression socks, and pain relievers, you can be on your way to restoring your mobility in no time.
You'll sleep better
It’s no secret that consistent and quality sleep is essential for optimum health. However, this can be difficult when you’re experiencing pain from plantar fasciitis.
This is due to the fact that this condition can make it difficult to find a comfortable position and keep your feet elevated.
To help you get a good night's sleep, it’s important to take advantage of any of the treatments for plantar fasciitis listed above.
As an example, using compression socks and taking pain relievers can help reduce the inflammation and pain in your feet, making it easier to find a comfortable position for sleep.
You'll feel less pain
A second reason why people seek relief from plantar fasciitis is that it alleviates pain.
As we've already discussed, plantar fasciitis can be incredibly painful and difficult to deal with. But with proper care and treatment, you can reduce inflammation and pain levels so that you can get back to your daily activities without having to endure uncomfortable bouts of pain.
Incorporating treatment methods such as stretching, using NSAIDs, and leg massagers can help provide longer-term relief.
It improves your quality of life
If you've ever had to deal with plantar fasciitis, then you know that it can drastically reduce your quality of life.
It can make it difficult to stay active and engage in activities that you once loved and enjoyed. But by finding relief from plantar fasciitis pain, you can regain the ability to lead a normal life without having to worry about experiencing pain or inflammation.
The feeling of being able to get back to your normal activities can be incredibly liberating and rewarding. Moreover, it can improve your overall sense of wellbeing, too.
You'll experience reduced swelling
Ever notice how your feet tend to swell when you walk or stand for too long?
Well, plantar fasciitis can make the swelling even worse. That's why relief from this condition is so important.
When you manage to reduce inflammation and swelling in your feet, you'll find it much easier to walk, run, or even just stand for long periods of time. What's more, you'll also be able to engage in activities that you once loved without having to worry about pain or discomfort.
You'll experience better blood flow with your legs
Picture this: It’s been a long day, and you finally sit down to relax.
You take off your socks and shoes, only to be met with swollen and painful feet.
Plantar fasciitis can cause poor blood circulation in the feet due to inflammation. But when you manage to find relief from this condition, better blood flow is restored. This helps reduce swelling and pain while improving overall foot health.
Living with plantar fasciitis can be challenging, but it’s not impossible to find relief from this condition.
By taking advantage of any of the treatment methods mentioned, you can regain your mobility and improve your quality of life in no time.
Next, we'll look at some lifestyle changes you can make to help alleviate plantar fasciitis pain.
Lifestyle Changes to Maximize Plantar Fasciitis Relief
While finding relief from plantar fasciitis is essential to living a quality life, making lifestyle changes is also crucial to maximizing the effects of your treatment and keeping plantar fasciitis pain at bay.
Here are just a few you can make to maximize results:
Wear shoes with good support
One of the most important lifestyle changes you can make to maximize relief from plantar fasciitis pain is to wear shoes with good support.
Recall that plantar fasciitis manifests itself as inflammation and pain on the bottom of your foot. Therefore, you need to make sure that you wear shoes with ample cushioning, shoe inserts, and arch support so that you can avoid further irritation and strain.
Also, opt for shoes with a low heel-to-toe drop, as this will help reduce the stress placed on your feet when walking or running.
Shoes with arch support, cushioned soles, and shock-absorbing materials help reduce strain on your feet while providing comfort.
Avoid high-impact activities
If you're in the midst of dealing with plantar fasciitis, then it's best to avoid high-impact activities such as long-distance running and jumping rope.
These activities can put excessive strain on your feet and worsen inflammation, resulting in increased levels of pain.
Instead, opt for low-impact exercises or activities such as swimming, cycling, and Pilates.
These simple exercises provide excellent cardiovascular benefits while providing relief from plantar fasciitis pain. What's more, the low-impact nature of these activities makes them perfect for those dealing with plantar fasciitis.
Keep your weight in check
Do you know that how much you weigh can have an impact on how fast you recover from plantar fasciitis?
It's true.
Being overweight or obese puts additional strain on your feet, which can worsen plantar fasciitis pain and inflammation. Therefore, it's important to make sure that you maintain a healthy body weight to reduce the amount of direct pressure placed on your feet by excess body weight.
A balanced diet with plenty of fruits, vegetables, and lean proteins can help promote weight loss while providing essential nutrients to your body.
What's more, exercising regularly can also help you reach and maintain a healthy weight.
Practice good posture
How you stand and sit can have a significant impact on your plantar fasciitis pain levels.
That's why it's important to practice good posture.
This means making sure that your back is straight, your shoulders are relaxed, and your head is aligned with your spine when you stand or sit.
Good posture allows for the distribution of weight across your body more evenly, reducing the amount of strain placed on your feet and minimizing pain.
Frequently Asked Questions
Get answers to some of the most common questions about finding relief from plantar fasciitis below.
If you don’t find the answers you need here, be sure to reach out to our friendly team.
How long does it take to find relief from plantar fasciitis?
The amount of time it takes to find relief from plantar fasciitis depends on the severity of your condition as well as the treatment plan that you have chosen.
Generally speaking, it can take anywhere from two to several months before you notice any significant improvement in your symptoms. During this time, it’s important to remain patient and consistent with your treatment plan.
Can I use more than one treatment to find relief from plantar fasciitis?
Sure!
It’s actually recommended to combine different treatments in order to maximize relief from plantar fasciitis pain. This could include stretching exercises, the use of orthotics, and icing the affected area.
You can also consult with a doctor or physical therapist to find the best combination of treatments for your individual needs.
This will ensure that you’re getting the most effective relief possible.
When should I seek medical attention for relief from plantar fasciitis?
While many cases of plantar fasciitis can be successfully treated with remedies and lifestyle modifications, some may require more advanced treatment.
If you’ve been dealing with pain for over two months or if the pain is significantly interfering with your daily life, then it’s best to seek medical attention. This way, you can get a proper diagnosis and get started on an effective treatment plan for relief from plantar fasciitis pain.
Conclusion
Living with plantar fasciitis can be incredibly painful and uncomfortable, but there are ways to find relief.
From adding highly effective treatments to making lifestyle changes, there are a variety of methods that you can use to reduce your pain levels and improve your quality of life.
Effective treatment methods include applying ice, using heat therapy, taking anti-inflammatory medications, using orthotics, and stretching. Let's not forget that incorporating fitness devices can also help you strengthen your leg muscles.
Proven tools known to provide relief from plantar fasciitis include night splints, leg massagers, massage guns, and heel cups. It’s important to remember that everyone responds differently to treatment, so it may take some time before you find the method that works best for you.
Benefits of seeking relief from plantar fasciitis include improved mobility, reduced pain levels, better sleep quality, and improved overall health.
While any of these treatments can help provide relief, it’s important to note that making lifestyle changes can also play a role in providing relief from pain. This includes practicing good posture, maintaining a healthy weight, wearing comfortable shoes, and avoiding everyday activities that put direct pressure on your feet.
With the right combination of treatments and lifestyle changes, you can find lasting relief and get back to living your life without the pain. Hope this article has been helpful in providing you with the information you need to find relief from plantar fasciitis.
Reach out to us if you have any questions or need additional help. We’re here to support you on your journey to living a healthy and pain-free life.
