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How to treat plantar fasciitis at home Hot Conversation

Have you successfully treated plantar fasciitis? Share your own tips below.

Posted in health & fitness, live it! lists.

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25 Responses

  1. lhouston lhouston says

    Great video. I have done all those suggestions but have another one for you. Freeze a water bottle and after it is frozen  put it under the arch of your foot and roll your foot on top of it just as you do the ball or wooden foot massage tool. This massages the arch of your foot, breaks up any “crunchies” and ices your foot all at the same time!

    1 like

    • CoachBecky CoachBecky says

      Hi lhouston,

       

      Yes!  This is a great remedy, and one I’ve used before.  I totally forgot about this and wish I had put it in the video.  

      Thanks for posting this great remedy.

      Coach B

      1 like

    • Generic Image ladyredbug says

      Soaking my feet in a container of  ice water at the end of the day really helps my feet !!  That was one of the BEST things I discovered.  That really perks my feet up.

      0 like

  2. Spirit seeker Spirit seeker says

    Great video tips – Thank you for sharing it Becky.  I thought I would post a link to another long thread regarding this same issue: http://www.vibrantnation.com/conversations/65630-plantar-fasciitis/

    This is from the info I posted in the link:

    Plantar Fasciitis Self-care

    Acute Stage
    Rest, with no weight bearing if the pain is severe, ice and elevate the affected foot as much as possible.

    Chronic Stage
    Rest from aggravating activities.  Return to activity is gradual, beginning with non-weight-bearing activities such as swimming or bicycling.  

    Massage and stretch foot & calf before first rising in the morning or if you have been sitting for a while.  Heat is applied to the calf before activities that cause pain.

    Ice is applied three or four times per day to control the inflammation and after activities that cause pain.  One method of icing is to fill a plastic soda bottle with water and freeze it and to place the sore area on the bottle for at least 10 minutes. All air and some of the water needs to be squeezed out of the bottle before closing the cap and freezing.

    Check shoe size or change to the next size up.  New Balance has adequate support and flexibility.  Orthotics or heel cups might help.   Consider going to a physical therapist for ultrasound treatments and supportive taping.

    Sometimes heavy bedding or tightly tucked in bottom sheets cause the foot to plantar flex at night.  If night time plantar flexion is a contributor to the problem, and taking heavy bedding off feet or loosening the sheets doesn’t help, a nighttime brace can be prescribed.  

     

    The correct footwear is crucial.  Do not wear flipflops, as the more the toes have to work to grip the sandals the more problems it will cause – as your muscles will be working overtime.  If you’re going to wear sandals make sure you wear the type with straps to hold them on your feet, such as Tevas or Keen, etc.

    If you’re going to wear shoes go for the comfortable & supportive footbed of Merrells, Born, Keen, New Balance, etc. as they will be better options for those with foot problems.

     

    Exercises

    Toe Taps.  Keep the heel on the floor and lift all of the toes off the floor.  Tap only the big toe to the floor while keeping the outside four toes in the air.  Next, keep the big toe in the air and tap the other four toes to the floor.
    To stretch the plantar fascia, stand, facing a wall.  With the heel on the floor, the toes and the heads of the metatarsals rest against the wall.  By dorsiflex the ankle by bringing the knee towards the wall, the toes are extended, stretching the plantar fascia.  Gastrocnemius and soleus (calf muscles) should also be stretched while doing this.

    The intrinsic muscles of the feet are strengthened by scrunching up a towel or picking up pencils with toes.

     

    Consult your physician, a physical therapist, or a medical massage therapist for more suggestions. especially those trained in sports medicine for more exercises. 

    Massage Therapists are often trained in techniques which can be of help as well.  Look for Active Isolated Stretching, Active Release Therapy, Myofascial Release work, Rolfing or KMI modalities.  Generally speaking you will not find this type of practitioner in the spa settings, but will need to look for individual Massage practitioners who have taken additional training in these techniques

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    • Generic Image cmitoma says

      Hi Spirit Seeker

      All of self care tips absolutely work. I especially like the stretching first thing in the morning. I followed the above program rigorously and my plantars became almost manageable but I made the mistake of running with shoes that I should have and developed a heel spur that I just can’t seem to get rid of short of surgery of which I am not resisting.

      1 like

  3. Mombo Mombo says

    These sound really good and some of them I already do.  I wore new balance shoes for a while but ended up with pain from them in the arch.  On a hunch I tried the new Easy Spirt Anti Gravity line and rarely have a problem with the plantar faciitis pain.  They have pretty much solved the problem for me. They have sneakers to sandals and casual shoes with the same sole. SAS didnt work for me either. I have the additional problem of a very high arch and narrow heal so am a fitting night mare.  I also wear a sketchers sandal at home with a birkenstock style to it.Fits to the foot and has a very spongy insole.  I can wear them all day with no problem.  Hope these options help others.

    1 like

    • KareAnderson KareAnderson says

      thank you Mombo – the exact advice i needed this week. Thank God (again) for the community here

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    • Generic Image MizMaude says

      I had plater fasciitis for about 8 months. It was excrutiating. One of my students loaned me some magnetic insoles made by a company called Nikken. At least 80% of the pain was gone overnight. I wore them continuously and in a few days the pain was gone. I wore them all the time, shifting them from my shoes to boots as needed. She asked for them back many weeks later because she was going travelling, and within 24 hours of not using them I was having problems again. I then bought a set of inoles from a friend of mine who was a Nikken distributor and again, within a day or two, my pain was gone. I don’t know how they worked, and I don’t know whether they’d work for everyone who might try them, but I was convinced. The good thing about my situation was that I was able to try them out before I put out any money for them, and because it was a close friend that was the distributor I didn’t pay full retail price (I’m on  a low income).  After wearing them a couple of years, I went one day to buy new runners and since my old runners were so tattered, I told the sales clerk I’d wear them out of the store. He asked me whether I wanted my old runners and I said, “Oh, just throw them away.” , forgetting that the insoles were in them (underneath the regular insoles that came in the runners so I didn’t see them.) I didn’t realize I’d done that until weeks later when I was talking to someone and they said they were having foot problems and I started telling them, about those Nikken insoles and I suddenly realized that I’d inadvertently chucked them out with my old runners … AND, I no longer had plantar fasciitis. One woman told me that plantar faciitis is frequent in women going through menopause, that the shifting hormone levels affects inflammation and that when the hormone levels settled it the plantar fasciitis would go away. That was cold comfort at the time when my feet were hurting so bad. I don’t know whether that’s true. I sure didn’t regret getting those insoles though. When I read stuff like this on internet sites I’m always suspicious that it’s a surreptitious advertising placed there by company reps, so try and find someone who’ll lend you a pair of those insoles so you can try them out before forking out a lot of money for them. That way you’ll know ahead of time if they’ll work for YOU.

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  4. Generic Image EZ says

    Hi

    I have plantar fasciitis myself for a few months now. My podiatrist prescribed me with custom made orthotics which did not work at all. I understood that treatment efficiency is very individual. If something works for one it may not work for the other. There are many treatment techniques that you can try. There are Taping techniques that I find very useful. There are a few more self-care techniques that I got from this informative website:

    http://www.plantar-fasciitis-elrofeet.com/How_is_Plantar_Fasciitis_Treated.html

    Take care & Good luck

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  5. Generic Image conz says

    conz

    I cannot thank all of you enough.  I have had terrrible foot pain and did not know how to treat it.  Thanks for all the help and advice.  Can anyone tell me how long this thing will last?  Does it ever get better or do I need to learn to live with it?  What besides ice do you do for the pain?

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    • Evana52 Evana52 says

      I had this one time when I decided I would wear flip flops all summer instead of sneakers when I went shopping or was on my feet alot.  Big mistake.  I did the stretching exercises and roll the frozen bottles of water on my feet and eventually it went away.  This summer have only worn flip flops just to go out to eat or run to town for a few things.  I have not had another flare-up.  Good Luck!  Some people just weren’t meant to wear flip flops everywhere they go in the summer:(

      1 like

      • Spirit seeker Spirit seeker says

        Flip Flops are a known problem for many with a tendency toward PF.  When the toes have to grip tightly to hold on to the footwear it causes more tension in the calves on up the leg & hips, as well as in the plantar (sole) of the foot.

        So choose your shoes & sandals wisely to avoid problems & you’ll thank yourself for doing it! 

        0 like

  6. Generic Image rauchb says

    Becky – that is a great video.  I had plantar fasciitis and my fancy foot doctor told me EXACTLY what you have in your video.  Most important – even after it has healed – one needs to keep the calf muscle stretched. 

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  7. MrsB MrsB says

    My plantar faciitis went away shortly after I put orthodic arch supports in my shoes. My arches had fallen, increasing my shoe size from 10 to 11.   Ironically, I am finding more shoe choices in the larger sizes, although I shop online many times. I recently developed pain in the inside arch of left foot, which I can’t explain but felt like burning fire. The pain was excruciating but it’s gone now, for whatever reason. As I was thinking about it I realized the problem: there’s a favorite pair of flipflops (thongs for you old schoolers) I wear around the house that have absolutely no arch support, that I purchased in Maui from the ABC Store. I have since purchased about 4 pairs. But, every time I wear those sandals, the next day my feet are hurting. 

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  8. PatoFeliz PatoFeliz says

    Great video.  I love your dog.  Maybe just a good roll on the grass is what we need?

    I’ve been suffering from plantar faciitis for about a year.  First the left foot, now the right.  It comes and goes a lot, but it’s gradually getting better.  Absolutely, throw out any shoes that do not have good arch support or your worn out athletic shoes.  I did not find that New Balance shoes worked for me…had to donate them to charity after just a few wearings.  Spira is an excellent athletic shoe with actual springs in the soles.  I cut holes in the heels of memory foam insoles that I put in all my shoes….the hole is right where I feel pain in my heel, so there is much less pressure on that spot.

    Aspirin works wonders when I overdo the walking or working in the yard.  I take enteric aspirin just before going to bed and often by morning I’m much better.  Regular aspirin if I need immediate relief.

    Finally, LOSE WEIGHT!!  I’ve lost almost 15 pounds and it’s doing more good that everything else I’ve tried.

    0 like

    • CoachBecky CoachBecky says

      Yes, my dog is hiliarious in the video, isn’t he?  When I film in the backyard , he manages to get into most of my videos.  If I leave him inside, he howls to get out.  He’s in trouble right now, as he ate the ONLY ripe tomato on my tomato plant ;-P

      But I digress………you’re doing all the right things w/regard to your plantar fasciitis.  Good for you!.  Many of us who have plantar fasciitis never fully get over it, but we “manage” it with all the things you’ve mentioned.  I’ve been relatively pain free for 5 years, but a couple of days of walking in sandals or wearing worn shoes will bring mild pain right back.

      The weight loss will not only benefit your feet, but your heart, your blood pressure and a whole host of stuff–so you are to be congratulated!

       

      Coach B

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      • Generic Image conz says

        Thanks again Coach B.  You were a answer to prayer.  Losing weight is high on my list.  I am working out at the gym now and have been for the past month.  Doing water areboics and have just started my weight training.  Thanks for all the help with my foot.  The pain is getting much better and I hope I will one day be free from this little distraction.  LOL

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      • CoachBecky CoachBecky says

        Happy to be of help :-) .

         

        CB

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  9. Generic Image Snowbound says

    Thank you CoachBecky for giving great tips and getting to the point quickly.  I love a short great tip!

    1 like

  10. LILDEE LILDEE says

    I used to suffer this condition periodically but not once since I’ve made Crocs my main shoe staple. I seem to need the flexible sole and the very cushy inner surface. Not to mention that I can walk so much more with them than with any other shoe. I would highly recommend them and there is a wonderful selection at Dicks or their website. http://www.crocs.com

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  11. Generic Image robintheartist says

    Becky, this is terrific advice.  I have had Plantar Fascitiis years ago.  By doing some of the same stretches in your video, it hasn’t really come back.  I have extremely high arches and tight heel cords which may have originally contributed to it. I have found that MBT’s with a rocker sole make walking so much easier.  MBT’s might help someone with plantar fascitis.

    This may be a little off topic but I do, however, have IT Band Syndrome (Iliotibial Band Sydrome) which occured after I did too much bicycling years ago. Bicycling, walking, climbing stairs all cause pain. I have found that I can walk for literally miles in my MBT’s with little or no pain (except when it’s cold outside and my muscles are cold.)   Even doing different stretches, the IT Band problem never totally clears up.  Would you have any suggestions for this condition?

    1 like

    • CoachBecky CoachBecky says

      Hi,

      While reading your post, I was thinking, “I need to show her some IT band stretches”……but then you mention at the end of your post that you’ve done stretching.  Hmmmmmm.  My suspicion is that you’ve got some biomechanical issues going on.  If something keeps coming back, I always tend to lean toward the belief that there is something amiss at the biomechanical level (once we have eliminated footwear and exercise frequency issues).  

      You might consider a biomechanical evaluation by a physical therapist. If the issue lies in your feet (a possibility),  a good podiatrist who is skilled in biomechanical evaluations may be able to help.

       

      Coach B

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      • Generic Image robintheartist says

        I believe you are right about biomechanical issues.  I have a hereditary neuropathy called CMT (Charcot Marie Tooth)  which is similar to but not related to Muscular Dystrophy and MS.  I have muscle imbalances which may cause the IT Band to tighten in some way. I have gone to physical therapy twice.  The first time helped but I was only able to go 4 wks.  The second time I had a young athletic guy who didn’t understand my problem and it actually made it worse.

        Have you heard of a surgery for IT Band?  They do 6 incisions to lengthen the IT Band so that it does not cause friction to the tissue underneath. I’ve only read about this surgery on the internet and this is all I know.

        Thank you for the suggestions about physical therapy and podiatrist.  I will look into it further.

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      • Spirit seeker Spirit seeker says

        Before you consider any form of surgery (since what is done can never be undone) you may want to look up a medical massage therapist – or someone well versed in doing either Active Isolated Stretching protocals (go to stretchingusa.com for their practitioner locator) or see someone who does Structural Integration therapies, such as KMI practitioners trained under Tom Meyers (I don’t happen to have a site link for that one right now). 

        Seeing a practitioner who is capable of lengthening the muscles & releasing the stress on the attachment points may be all you need to help correct the problem you’re having with your IT Band.  They are able to work with you to correct many muscle imbalances to the extent that it rolls the clock back by more than 10 to 15 years for many people – I know it made a huge difference for me & I’m 54!

        It’s not at all unusual for folks to have old injuries, or repetitive strain type injuries, haunt them with restrictions that never seem to clear out.  At least if you try what I’m suggesting you may be able to avoid surgery – which can often have it’s own issues later on from scar tissue & so on, not to mention the risks of the anesthesia. 

        1 like

      • CoachBecky CoachBecky says

        Hi,

        No, I haven’t heard of surgery for IT band issues. I wholeheartedly agree w/Spirit Seeker that we should look at all alternatives (and I love her suggestions of massage and ART) before surgery.

        Sometimes surgery is the option, but it should be the last resort after all other non-invasive options have been looked at.  One thing to keep in mind about surgery—(and this is why I chose not to have surgery for my plantar fasciitis) if your problem is caused by biomechanical issues (which my fasciitis was), surgery doesn’t fix that.  It fixes the result of the poor biomechanics. 

        Seek to find the cause of the pain as well as to cure the resulting pain :-) .

         

        Coach B

        1 like

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