Most of us who have experienced plantar fasciitis know first-hand how debilitating and frustrating it can be. Every morning resembles being forced to walk on broken glass. Plantar fasciitis is inflammation of the plantar fascia, a part of your foot that connects your heel bone to your toes. Therefore, the pain originates from the arch of your foot.
Symptoms of plantar fasciitis include pain around the heel and arch of your foot, burning under your foot and the feel of tightness through the arch of your foot. It may be worse in the morning.
There are many researched ways of coping with this condition, the effectiveness of each treatment is dependant on the individual and how much time they put in.
The first protocol would be to apply ice while keeping feet elevated. Apply the ice (for example an ice pack or bag of peas wrapped in a towel) for 20 minutes per foot as much as you can. Once every hour or so when possible. Secondly using a golf ball or something similar under your arch and roll your foot back and forwards, putting pressure through your arch. Do this for a couple of minutes on each foot in the morning and evening if you can. Next, a change of shoe or the addition of insoles could be helpful. Changing or increasing the support of your foot, will help reduce the pain.
These 3 protocols are the main ones that should reduce pain. If it is not going away there are a couple more things you can do. Stretch the arch by push your toes up against a wall, hold for 30 seconds; foam rolling calves as tight calves can make symptoms worse; stretch your foot with a towel by sitting on the floor and wrapping a towel around the bottom of your foot, with your leg out straight; pull your foot towards you. Hold for about 30 seconds on each foot, try and do this once a day if possible (don’t worry if your leg isn’t completely straight, its more about stretching your foot than your hamstrings).
Plantar fasciitis is can be a difficult condition to fix but using all these treatments options can help heal the injury as fast as possible.