5 Tips to Relieve Plantar Fasciitis
- Zion Physical Therapy
- Apr 1, 2023
- 2 min read
Updated: Jun 15, 2023
A great running friend has struggled with plantar fasciitis for years on and off. She eloquently refers to exacerbation of pain as “the Planted Fascists” drilling into her foot. This always makes me laugh thinking of angry politicians banging sharp tools into her foot- clearly not what is happening, but certainly an apt description of this pathology’s pain!
If you struggle with this very frustrating, often chronic, foot ailment - here are 5 tips to calm down the ‘Foot Fascists’:
Stretch your calf muscles -- All 3 (2 leafs of the gastrocnemius and the soleus) calf muscles contribute to tightness in the posterior lower leg, which then pull on the Achilles tendon which then yanks on the plantar fascia; loose calf = happy foot!
Roll your foot on a ball -- the most effective tends to be a frozen golf ball, but anything small and hard to get into the firmest parts of the plantar and relieve knots; if it hurts you’re probably in the right spots!
Think about how you sleep: is your foot pointed? If so, try to avoid this! It leads back to tip #1. There are socks that help you avoid doing so, some that provide compression to the medial foot/assist in correct ankle position and others that actually hook/strap so your foot remains more neutral as you sleep.
Burn all your thong sandals… kidding, sort of...make sure your footwear has a good supportive arch and that your foot is secure in the shoe. Sandals that only go around your toes and slap when you walk are the worst for plantar problems, followed by very flat shoes, and of course/sadly -- high heels.
Seek physical therapy! From soft tissue massage to the plantar surface, to ankle stretching, to hip mobility - PT can assist in changes throughout the kinetic chain to make foot strike and functional mechanics more agreeable for all parts of your body, including the bottom of your feet.
Easing plantar fasciitis starts with proper stretching, supportive shoes, and rest. These simple steps help reduce discomfort and improve mobility. Just like finding ways to manage foot pain, seeking support in academics can be helpful. If you’ve ever thought, Can someone take my online chemistry class for me?, getting assistance can make learning smoother.
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Haha, "Planted Fascists" is such a hilariously perfect description — but ouch, plantar fasciitis is no joke! These tips sound super helpful for anyone dealing with that kind of pain. Honestly, stories like this — real struggles and real solutions — make the best kind of content. If anyone ever needs case study writing help to turn experiences like these into inspiring, relatable success stories, I’m all for it!
I've been dealing with foot pain for months now, but the stretching exercises have helped a lot! And speaking of getting relief, I've been having trouble sleeping lately. I stumbled upon some Relaxium Sleep reviews and decided to give it a shot. Let me tell you, it has completely changed the game for my sleep quality!