How to Get Back on Your Feet from Plantar Fasciitis

Plantar fasciitis is basically a medical condition in which you may feel a sharp pain in the bottom of your foot while walking. This pain typically occurs in the plantar fascia, a sturdy band of connective tissue that stretches from the heel to the toe, forming the arch of the foot. This common foot problem affects millions of people, particularly those who spend a lot of time on their feet, such as runners, teachers, and workers in retail or healthcare. If it’s left untreated, it can lead to long-term discomfort and difficulty walking.

Here are some ways to get back on your feet after suffering from plantar fasciitis. 

1. Rest and Ice the Area

When the plantar fasciitis hits, the first and foremost thing you should do in this condition is to rest properly. It’s because your feet need a little rest from walking when they’re in pain. You should limit your walking activities and apply ice to the bottom of your feet for 15 – 20 minutes a few times a day. Be sure to use a towel to wrap the ice, avoiding direct contact with the skin. When you rest your feet and ice the affected area, you can significantly reduce the inflammation and relieve pain. However, resting and icing are two simple ways to manage plantar fasciitis, but they don’t always resolve the issue completely. 

2. Choose Proper Footwear

Proper footwear plays a crucial role in supporting your feet and alleviating pain. Look for shoes that offer strong arch support and adequate cushioning, especially in the heel area. You can opt for shoes with a firm sole and extra heel support to help take pressure off the plantar fascia.

Moreover, orthotics are also ideal for this condition, as they are insoles designed to support your foot and reduce stress on the plantar fascia. This can induce tension and strain on your plantar fascia, ensuring proper pressure distribution across your foot, which is why it helps relieve plantar fasciitis.

3. Stretch Your Feet and Calves Daily

Stretching and strengthening exercises for the feet are essential in treating plantar fasciitis. You can try gentle stretching, which can help reduce tension in the foot and lower leg muscles. Calf stretches help relax your calves, which can be achieved by standing against a wall and leaning forward with one leg bent and the other straight behind you. You can also stretch the bottom of your foot by rolling it over a frozen water bottle or tennis ball for a few minutes. These exercises help improve the flexibility and strength of your plantar fascia, thereby relieving your pain. 

4. Visit a Podiatrist for Plantar Fasciitis

The above-mentioned are all the home remedies for plantar fasciitis. If your heel pain persists despite doing everything, it’s time to consult a podiatrist. These foot specialists are experienced in diagnosing plantar fasciitis and recommending personalized treatments.

Podiatrists usually start with the most common approaches, such as physical therapy, custom orthotics, and night splints, to alleviate pain. If these methods don’t provide relief, they may consider advanced treatments such as corticosteroid injections or extracorporeal shockwave therapy (ESWT).