Plantar fasciitis hurts…heres how to fix it!


Plantar fasciitis is a pain that I do not wish on anyone. It is one of those nagging injuries that persists on and on until you give up. So for those who suffer from plantar fasciitis, what are the options? There are more options than you might think, and they range from very easy to surgery. So let’s start with very easy.

Ice is a good early option to deal with plantar fasciitis if you are aware of the problem beginning. The application of ice involves some creativity. One method is to put ice in a paper cup and freeze it. Once it is frozen, rip off the paper and roll your foot over the ice on the ground. Do this for no more than 10-15 minutes or until the ice melts. I have always just advised to put your foot over an ice pack wrapped in towels, but it doesn’t seem as fun. The ice will help decrease the inflammation before it becomes more chronic.

A good exercise is to put a small towel flat on the floor and then try to crinkle it up with your toes. So place your foot on the towel and flex your toes to pull the towel towards you. This should be done for 10-15 minutes. A good stretch to go with this is to take a golf ball and rub your bare foot on the ball in circular motions on the ground. It will stretch out the fascia and can give some great relief.

Orthotics will be primarily used to give support and is the first method used from a podiatrist, chiropractor, or physical therapist along with other soft tissue approaches. The other forms of support will includes proper fitting shoes with a sturdy sole that doesn’t give much. Night splints are another option which, stretch out the fascia while sleeping.

The soft tissue approaches include Kinesiotaping, cross friction massage, traction massage, gua sha, Graston Technique, A.R.T., and a plethora of other methods. These methods can be very beneficial especially for chronic conditions and these techniques are done by chiropractors, physical therapists, and some massage therapists. Ultrasound and extracorporeal shock wave therapy are other methods used to help with this condition. Severe cases may include surgery, but this is utilized with extreme pain and disability. Sometimes the condition will