10 Ways To Cure Plantar Fasciitis
The internet is full of magic cures, the latest inventions or secret tricks to cure Plantar Fasciitis. Our 10 tried and tested ways to help cure Plantar Fasciitis are recommended by elite sports injury professionals.
What is Plantar fasciitis?
Plantar fasciitis is probably the most common cause of pain under the heel. Symptoms develop gradually. They are often worse first thing in the morning, but ease a little when your foot warms up. Read more on Plantar fasciitis.
Here are 10 ways to help cure Plantar Fasciitis:
Rest
It’s as simple as that and VERY important! If you don’t rest your foot, it is unlikely that it will get better. Complete rest is not east if you have to be on your feet. But it means NO RUNNING! Use the other tips below to help you rest your foot.
Cure plantar fasciitis with taping
A simple Plantar Fasciitis Taping technique can instantly relieve symptoms for some people. Whilst it is not an instant c re for Plantar fasciitis it is the best way of relieving pain (as well as cold therapy). You apply tape under the foot to support the tissues, therefore reducing the load on the plantar fascia. We recommend:
Cold Therapy
Applying ice or cold therapy could help reduce pain and inflammation and should be applied regularly throughout the day, particularly when painful. It is recommended that you do this for 10 minutes every hour and then reduce to 3 times a day as your symptoms improve. We recommend:
Comfortable Footwear
Ensuring that you wear comfortable footwear at all times is essential. Hard or flat shoes may make your symptoms worse, whereas trainers or running shoes are more comfortable and may help your symptoms improve remarkably.
Avoid Walking Bare Foot
This increases the strain on the Plantar Fascia under the foot, making the condition worse.
Wear A Heel Pad
If your heel is painful, and you have to be on your feet regularly, wearing a heel pad can help. It takes the pressure of the more painful part of your heel. Great for short term pain relief. However, long term you may benefit from Orthotic type insoles, especially if you overpronate. We recommend:
Plantar fasciitis stretching exercises
Stretching exercises can be done as soon as pain allows! It is important that you stretch properly, ensuring that the Plantar Fascia and the calf muscles at the back of the leg are being stretched appropriately. Learn more about Plantar fasciitis exercises.
Foot rolling
Rolling a ball under the foot is a great and easy way to help massage and stretch the bottom of the Plantar Fascia. Applying cold therapy at the same time, is also an effective way to relieve pain in the foot. We recommend:
Wear Orthotic Insoles
If you have flat feet or overpronate, then you may need orthotic insoles to correct the motion of your foot and prevent the pain from returning.
Plantar fasciitis night splint/sock
Use a Plantar Fasciitis Night Splint or sock to help prevent the foot tightening overnight and pain in the morning.
It is important that you look after the plantar fascia and treat it well, in order to recover and cure Plantar Fasciitis. We recommend:
View all our recommended products for Plantar fasciitis.