Plantar fasciits is one of the most common causes of heel and foot pain. The plantar fascia is a thick band of tissue that runs across the bottom of your foot and connects the base of your toes to your heel. When the tissue becomes irritated or inflamed from overuse, you begin to have pain with standing and walking. A tell-tale sign of plantar fasciitis is heel pain when first getting out of bed in the morning. As you begin to move, and even exercise, the pain level goes down. But as soon as you stop, you typically begin to notice the symptoms again.
3 Tips to relieving pain from plantar fasciitis:
1. Stretching the plantar fascia is usually the best remedy. Stretching the tissue along the bottom of the foot and the calf muscles are both important. Open up your arch by bending your toes away from your heel. Hold for 20 seconds and repeat 5 times. To stretch your calf, use a belt or towel looped over the base of your toes; straighten your knee and pull your foot back towards your body; hold for 20 seconds and repeat 5 times.
2. Ice will work as an anti-inflammatory and is good to use for 10-15 minutes at a time across the plantar fascia to relieve the soreness. You can even freeze water inside a water bottle and roll the arch of your foot along the frozen bottle.
3. Massage the plantar fascia with your thumb. Using a moderate amount of pressure, run your thumb back and forth across the tissue. You can do this for a few minutes before or after stretching.
If a home remedy is not working, or only partially helping, contact a physical therapist for a further evaluation. A PT will be able to further assess your condition and prescribe other types of exercise or modalities to help you return to your activities pain-free.