Oh, My Aching Feet: 3 Tips for Alleviating the Pain and Discomfort of Plantar Fasciitis

Posted on: 17 August 2016

If your morning run has been interrupted by a recurrence of pain that runs along the bottom of your foot, you might have a condition known as plantar fasciitis. If you're not sure what that is, it's an inflammation of the plantar fascia, which is the connective tissue that runs the length of your foot. When the plantar fascia becomes inflamed, you can experience severe pain whenever you put pressure on your feet. If you're experiencing this type of pain, you should talk to your doctor about possible treatment plans. In addition, here are some simple steps you can take at home to alleviate the pain and discomfort.

Stretch the Plantar Fascia

When your foot starts causing you pain, you might think it's a good idea to just leave it alone. However, you should actually try to stretch things out a bit. Sit down on a flat surface and take your shoes off. Grab a hold of your toes and pull up on them until you feel a pull in the bottom of your foot. Hold the position for several seconds. Release hold of your toes and allow your foot to relax. Repeat the process several times on each foot.

Massage Your Foot

A good massage works well on overworked muscles. It will also provide pain relief from plantar fasciitis. Sit down on a flat surface and remove your shoes. Grasp one of your feet with both hands. Place both of your thumbs on the bottom of your foot. Slowly massage the sole of your foot by moving your thumbs in a circular pattern. Continue massaging your foot until you feel the plantar fascia relax. Repeat the massage on the other foot.

Roll on Ice

When your feet cramp up and you simply can't move without experiencing pain, try applying ice. Fill a 16-ounce soda bottle with crushed ice and place the cap on it. Sit down and place the bottle on the ground in front of you. Take your shoes off and place one foot directly on the bottle. Gently roll the bottle back and forth under your foot. The ice will alleviate the pain and relax the plantar fascia. Repeat as often as necessary.

If your feet are causing you pain, you need to speak to your doctor. If you have plantar fasciitis, be sure to follow the treatment plan that your doctor has ordered. In addition, use the simple steps provided here to help alleviate the pain and discomfort you're experiencing. If you haven't already, see a podiatrist, such as one from Advanced Foot Clinic, about treating your condition.