Plantar fasciitis is common, and it’s a result of damage and inflammation that happens to the plantar fascia ligaments in your feet. This is much different than someone with a high arch that has pain – this pain is even more intense.
Your feet have become damaged.
And the pain in your heel will only continue to intensify. The good news is that you realize that something is wrong with your feet and you’re looking for answers.
Why else would you be reading this article?
The good news is that there are a lot of ways to find relief for your plantar fasciitis pain.
1. Supportive Shoes Help
Your feet rely on your shoes to offer proper cushioning and support. If your shoes are lacking in any way, this support will be none existent. You really want to look at support for your heel. Proper heel support will help relieve some of the pressure and inflammation on the plantar fascia.
A good pair of shoes is often difficult to find, so I highly recommend reading reviews on any shoe you plan to purchase.
2. Consider Insoles or Orthotics
Since plantar fasciitis is such a common issue, there are orthotic inserts that can help you find pain relief. There are a lot of custom options, too.
But I recommend trying over-the-counter options first.
We’ve seen a lot of MindInsole reviews stating how beneficial these insoles were for people suffering from plantar fasciitis.
If the over-the-counter options don’t work, it may be worthwhile to try a custom orthotic that your doctor recommended. These orthotics will be able to conform to your foot better than an insert, and they’re very good at helping to alleviate pain.
Insoles or orthotics will be able to help you distribute your weight more evenly when you walk. A person that has high arches will benefit from these options, too. The good news is that once the condition has settled down, your doctor may even recommend not wearing the orthotics any longer.
3. Splints Can Help
Do you hate trying to stretch your foot’s arches or calves? We all do. It’s a pain, and it’s a big inconvenience when you’re busy all day and night.
But what other option do you have, right?
What’s great about night splints is that they do all of the work for you without any struggle in the process. You simply put these splints on at night, and the rest is history. While you sleep, the splints will work to stretch out your calves and arches.
It’s a long process, but it is only going to take 1 – 3 months to be able to regain the flexibility that your foot once had. Hard and soft models exist, and a lot of people find that the soft splints allow for an easier adjustment period during nighttime wear.
People that have had plantar fasciitis for six or more months will want to use night splints.
Otherwise, you may want to stick to some of the other recommendations that are on our list.
4. Start Using Lavender Essential Oils
Essential oils are great for everything, from pain to helping wounds heal faster. Lavender is one oil that a lot of people overlook, but it smells great and has a very important property: anti-inflammation.
When pain is caused by inflammation, rubbing lavender oil (mixed with a carrier oil) into the skin on the affected area can help.
Studies from 2015 show the efficacy of lavender oil for inflammation. If you’ve never used essential oils before, the process is rather simple.
- Add about 2 drops of essential oil to a carrier oil
- Coconut oil
- Olive oil
- Massage the mixture onto the bottom of the heel
Focus on the area of the foot that hurts the most. I have even had luck just adding a few drops of this essential oil into a foot bath. The pain relief will come as a result of the anti-inflammatory properties that the oil has to offer.
5. Start Stretching Your Feet
Remember those night splints that we just discussed? Well, you don’t need the splints if you don’t mind doing some of the stretching on your own. A good stretch, every single day, will help you regain the arch in your foot.
The goal is to stretch your:
- Foot’s arch
A few stretches that you can do, remember to hold them for 15-30 seconds, include:
- Place your right foot, toes facing forward, against the wall. Place your left foot a few feet back and place your hands on the wall. Bend the front knee forward with the intent of stretching your calves. Pay attention to the left foot and try to keep the heel on the ground the entire time. Repeat on the other side.
- Grab a towel and place it around the middle of your foot. Grab both ends of the towel and pull towards your mid-section. Your goal is to stretch the ankle upward to try and get a nice calf and arch stretch.
- Cross your left leg on top of your right leg while sitting on a chair. Grab your big toe and pull gently toward your body. You’ll want to hold this stretch and repeat for 3 – 4 times on each foot.
These are just a few of the basic stretches that I recommend if you’re trying to get rid of the inflammation that’s being caused by plantar fasciitis.
6. Apply Ice to the Area
Ice is your best friend, and it is a great way to alleviate inflammation. You’ll want to create your own ice pack, and this can be done by placing ice cubes into a towel. You can also put ice cubes into a plastic bag, and then wrap the bag in a towel.
Hold the ice pack on the area for 15 – 20 minutes up to four times per day.
A lot of people will also make a small ice ball and place their foot on top of it. You can roll your foot on the ball at this point to help stretch it out and alleviate some of the inflammation that you have.