One of the hallmark signs of plantar fasciitis is severe pain when you first get out of bed in the morning. This is because after a night of rest, the plantar fascia is in a tight state. When you get up and apply pressure, the fascia tightens again, triggering sharp pain. As you start moving, the fascia loosens up, and the pain gradually diminishes. If this happens daily or the pain persists for a long time, you might need treatment to prevent the condition from worsening. In this article, OneEssential will also teach you how to perform relieving exercises at home and how to effectively prevent plantar fasciitis.
3 Methods to Relieve Plantar Fasciitis Yourself
Some mild or short-term cases of plantar fasciitis can be alleviated with the following methods:
1.Orthotic Insoles
Using professional orthotic insoles can provide additional support, reducing the strain on the plantar fascia while walking or standing. This is especially effective for those with foot structure abnormalities, such as flat feet or high arches.
2.Massage
At home, you can use a simple ball rolling therapy for self-massage. Just use a small ball (like a tennis ball or golf ball), place it under your foot, and roll it back and forth. This helps to relax the fascia and reduce pain.
3.Foot Stretching Exercises
Simple foot stretching exercises can effectively relieve the pressure on the fascia. For example, place your foot on the edge of a step and slowly press your heel down to stretch, or use a towel to pull your toes and stretch. Alternatively, use a resistance band for strengthening exercises targeting the foot and calf muscles, which can help reduce the strain on the plantar fascia. These exercises can improve foot muscle stability and reduce the risk of plantar fasciitis.
OneEssential Teaches You How to Relieve Plantar Fasciitis
How to Prevent Plantar Fasciitis? Tips to Avoid Recurrence
Preventing plantar fasciitis largely depends on maintaining healthy lifestyle habits to help avoid excessive pressure on the plantar fascia.
- The Importance of Weight Loss and Choosing the Right Shoes: If you’re overweight, losing weight can effectively reduce the pressure on your plantar fascia. Additionally, choosing the right shoes is crucial. Shoes with good support, especially when standing or walking for long periods, can reduce the strain on your feet. It is recommended to choose shoes with cushioning and to avoid wearing flat shoes or high heels for extended periods.
- Foot Stretching Exercises：Regularly performing foot stretching exercises, especially ones that stretch the calves and plantar fascia, can help maintain the fascia’s elasticity and reduce the risk of injury. These exercises should be done daily, especially after periods of inactivity or before and after exercise, to relax the fascia and strengthen foot muscles.
- For Jobs Requiring Long Periods of Walking or Standing：If your job requires prolonged standing or walking, it is recommended to perform simple foot stretching exercises during breaks and to use insoles with good cushioning. It is also crucial to allow your feet adequate rest every so often.
- For Regular Exercisers：Always warm up properly before exercising, particularly stretching the feet and calves. After exercise, use ice therapy to reduce pain. Choosing the right shoes for your activity is key—select shoes based on your arch type and regularly replace them to prevent excessive wear that reduces support.
Physical Therapy for Treating Plantar Fasciitis
Physical therapy is the best approach for treating plantar fasciitis, especially for early or moderate cases. OneEssential’s physical therapists offer a range of non-invasive treatments. Physical therapy not only effectively alleviates pain but also teaches the correct exercises to promote the repair of foot muscles and fascia, restoring normal foot function. Book your one-on-one consultation now!
Factors Affecting Recovery
- Personal Health and Age: Older individuals generally require a longer recovery time, as the plantar fascia loses some of its elasticity with age, and the repair process slows down. Muscle training efficiency also declines with age.
- Timeliness and Appropriateness of Treatment: The earlier effective treatment is started, the faster the recovery. Improper treatment or neglecting the problem may worsen the condition, prolonging recovery time.
- Daily Activities and Lifestyle: If patients cannot avoid prolonged standing, walking, or high-impact activities, the plantar fascia will continue to bear pressure, hindering recovery. Adjusting daily activities and reducing foot strain is key to recovery.
Physical therapy is valuable for its comprehensive, reliable medical knowledge. We emphasize clinical examinations and scientifically-backed treatment methods. We hope this professional knowledge on plantar fasciitis helps you better understand the condition and feel confident in booking a consultation with OneEssential for personalized advice on your plantar fasciitis situation.