What You Can Do About Plantar Fasciitis

Several years ago, I developed excruciating pain in my foot, though I didn’t remember doing anything specific to injure it.

I hobbled around for a few days and could hardly stand to put any weight on it, so I made an appointment to be seen by my provider and was diagnosed with plantar fasciitis. Now, I’d heard people talk about this condition before, but I had no frame of reference for how painful and debilitating it could be! If you or a loved one has experienced it, you know how desperate the search is for treatment options. I’m sharing information about what it is, what causes it, and most importantly, some ways that you can treat it, including several specific recommendations that worked well for me!

What is Plantar Fasciitis?

Plantar fasciitis is a condition that causes pain in the bottom of the foot, particularly in the heel area. It is caused by inflammation of the plantar fascia, a thick band of tissue that runs from the heel to the toes and supports the arch of the foot. It helps to support the arch and plays an important role during walking.

What causes Plantar Fasciitis?

Plantar fasciitis can be caused by a variety of factors, including:

• overuse of the foot
• an increase in activity level (like starting a walking or running program)
• excessive running or jumping
• the surface on which you are standing, walking, or running
• standing for long periods of time
• the structure of shape of the foot
• wearing shoes with poor support
• the weight you carry

How can you treat Plantar Fasciitis?

There are several things you can do to help alleviate the pain and discomfort of plantar fasciitis. Some of these include:

• Resting the affected foot: Give your foot a break from any activities that may be causing the pain or reduce the amount of time you spend on your feet.
• Icing the area: Apply ice to the affected area for 15-20 minutes several times a day.
• Stretching exercises: Stretching your calf muscles and plantar fascia can help alleviate pain and prevent further damage.
• Roll your affected foot on a tennis ball to increase blood flow and relieve the tightness of the plantar fascia tissue.
• Supportive shoes: Wear shoes that provide good arch support, cushioning, and stability. There are shoes that are designed to provide better support for plantar fasciitis, and I’ve ordered several pairs that have worked well. Here is an example of a pair of sandals – Orthofeet Arch Support Sandals for Women, and I just ordered this pair of Orthofeet Women’s Orthopedic Hiking Boots – Dakota, and they are really comfortable! One other big change that I made was to avoid walking around bare-footed – I always put my supportive shoes on as soon as I get out of bed.
• Night splints: Wearing a splint while you sleep can help stretch your calf and arch while you sleep, reducing pain in the morning. This made a huge difference for me, and I recommend the Plantar Fasciitis Night Splint Boot. Yes, sleeping with a brace can be bulky and annoying, but it was a REAL game changer for me! There is also another option which is the Plantar Fasciitis Night Sock Splint (I switched to this after using the boot for several months).
• Physical therapy: A physical therapist can teach you specific exercises to help improve strength and flexibility in your foot and leg muscles. I also have utilized recommendations from two physical therapists, Bob & Brad, that provide very informative videos on YouTube: (315) How to Fix Plantar Fasciitis in Seconds (This Works) – YouTube
• Medications: Over-the-counter pain relievers such as ibuprofen or naproxen may help reduce pain and inflammation.
• In some cases, more invasive treatments may be necessary, such as steroid injections or surgery. It is best to consult with a healthcare professional for advice on the best course of treatment for your specific situation.

I saw the most noticeable impact from my consistency with stretching, icing, wearing the night splint, and changing the shoes that I wore to provide better support. You may need to experiment with the options listed above, but I am confident in recommending these options, as they have proven to provide relief for many individuals. After battling plantar fasciitis for about a year, I was able to work through it without surgical intervention. One final thought – I now have immense empathy for anyone who has experienced this condition, so if you are (albeit unwillingly) in this ‘club’, I’m hopeful that these ideas will help!

Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.