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7 Simple Remedies for Plantar Fasciitis

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Just a head’s up, if you’re not a runner or you don’t ever have foot pain, this post will probably not be of interest to you. 🙂

For the first time ever, I developed some foot problems this year. It started out with minor heel pain in my left foot, which I attributed to a combination of standing on my feet a lot at work and needing new shoes, and then the issue being exacerbated by running. Over weeks and months, it became full blown plantar fasciitis, so I took some time off running. I also got new shoes which didn’t alleviate the problem, and then I began looking for some other options to try. 

I’m still not pain-free, especially at the end of a busy workday, but here are a few products and ideas to try that have definitely worked for me! I really struggled to exercise and even walk throughout the day at times, so I wanted to share these things in case someone else is looking for plantar fasciitis relief. 

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1. Stretching

I love standing on my foam roller (I hold onto the kitchen counters for balance) and stretching out my feet. Because of the texture on this one, it gives a really deep tissue massage that is intense but very effective. I also try to do some calf and foot stretches on the floor in the morning and occasionally throughout the day. You can find a similar foam roller here.

2. Frozen Water Bottle

This was a trick of my mom’s. You just freeze a bottle of water and then roll your foot back and forth over it. It feels so good if you have tired, achy feet. 

3. Compression Sleeves

I was skeptical about these, but they actually make a huge difference for me, especially if I want to wear a pair of shoes that is a little on the less supportive side. They hug your arches and give you more support, and the compression is super comfy. For awhile I wore them all day, including at work and for workouts. Right now I’m only wearing them here and there. You can buy them on Amazon.

4. Night Splint

At first I thought it was a bit over the top, but this has probably made the most difference for me. I wear this splint most nights and it keeps my foot stretched out while I sleep. At first it made my foot go numb (which is common before your muscles are able to tolerate such a prolonged stretch) but now it’s super comfy for me. Not gonna lie, it’s a little bulky and you do have to get used to sleeping in it + find the right amount of tightness in the straps, but it is so worth it in my opinion. I usually wake up completely pain-free after wearing it and my feet feel amazing. It’s available on Amazon

5. Don’t go barefoot at home 

I’m one of those people who kicks off their shoes when they walk through the door at home, so this one’s a little hard for me, but it really helps. I have a pair of Chaco’s and they are actually my most comfortable shoes for my arches besides my running shoes. I wear them around the house, to take Bailey out, to run errands, etc., and not going barefoot makes a world of difference. 

6. Avoid sitting for long periods of time when possible 

My feet get stiff when I’m sitting and not doing anything, and they always start aching once I do get up and walk again. Sometimes sitting for awhile just can’t be avoided, but my feet do so much better when I’m moving around, even if it’s just briefly.

7. Quality, supportive shoes for working out (and for when you’re spending any significant amount of time on your feet)

I saved the most important one for last! None of the other ones will make a difference if you aren’t wearing a good pair of shoes. There are lots of good ones out there that are specifically recommended for people who have plantar fasciitis. I wear the Asics Gel Kayano 24, and I have a pair for work and for working out. They are truly the best for my feet! I’ve also worn a pair of Hoka One One that I really liked and a few people I work with wear them and love them as well. 

Got anything you’d add to the list? Let us know in the comments 🙂


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