5 Ways to Treat the Pain from Plantar Fasciitis

by Dustin Kapper

Plantar Fasciitis is a common strain injury that affects anyone who stands or walks for a living, such as runners, hikers, and retail workers. Two of the most significant factors for this injury are standing and walking on concrete and running on pavement.

Here are five tips for treating the pain that comes with plantar fasciitis.

Wear supportive shoes and use orthotic inserts. If you’re suffering from plantar fasciitis, cheap shoes aren’t your friend. It’s more important to wear shoes that have good arch support and a low heel. If you’re a person with high arches, comfortable shoes may not be enough. You may need orthotic inserts to help distribute your weight more evenly. These can be purchased at pharmacies, or you can have some custom made to your feet.
Replace your shoes regularly. This is imperative to keep your feet healthy. Tennis shoes need to be replaced every 400-500 miles, or at least every six months, depending on how much you wear them. If you’re not sure if you need new shoes, you can check for wear on the outsoles, stretching of the heels, and breakdown of the shoe interior. Also, if you’re experiencing new pain on your feet, legs, or back or new blisters on your feet, it may be time to buy new sneakers.
Stretch your muscles and massage your heel. Even if you’re not currently experiencing the pain from plantar fasciitis, this is an excellent habit to get into. Stretching your muscles every morning or before a workout is a good way to ease foot pain from this injury. Alternatively, you can also massage your heels to soothe plantar fasciitis pain. Try using your thumbs to massage your arches and your heels to alleviate some of the uncomfortableness from this condition.
Drop any extra pounds. This should come as no surprise, but any excess weight you’re carrying is only going to make the pain of this condition worse because the extra pounds put more pressure on your plantar fascia. You can work with a doctor or a personal trainer on a long-term exercise and diet plan.
Apply ice and get some rest. Lastly, ice and rest are tried and true remedies for almost any strain or injury to your musculoskeletal system. An old-school ice pack can reduce the inflammation caused by plantar fasciitis, and you can hold an ice pack wrapped in a towel over the painful area up to four times a day for about twenty minutes at a time. It wouldn’t hurt to stay off your feet as much as possible for a few days. Sometimes, especially if you regularly do high-impact sports, giving your body a break is the best way to let your plantar fascia heal.

Eventually, it may be necessary to see a doctor about your plantar fasciitis, especially if your pain isn’t responding to home treatments or is chronic and ongoing. Your doctor can do additional tests and recommend different treatment plans.