Plantar fasciitis is a common heel pain that can occur in one or both heels. It occurs when the plantar fascia ligaments in your feet become inflamed. In this article, we will discuss what not to do when you have plantar fasciitis, how to treat plantar fasciitis, and insoles for plantar fasciitis.
How to Treat Plantar Fasciitis at Home
Before consulting your doctor, there are several remedies you can do from home to help your plantar fasciitis.
Apply lavender essential oil
Lavender essential oil is good for plantar fasciitis because of its anti-inflammatory properties. Try diluting a drop or two in a carrier oil, such as olive or coconut oil, and massaging it into the bottoms of your feet. You can also try adding some drops to a warm foot bath.
Wear supportive shoes
The right, supportive shoes will support the plantar fascia. This should prevent the plantar fascia from becoming inflamed. Supportive shoes are especially important if you’re on your feet a lot.
Use orthotics
Orthotics are shoe inserts or foot pads that help to distribute your weight more evenly. They are especially helpful if you have high arches. You can get ready-made orthotics over the counter at most pharmacies. However, your doctor may order you custom-made orthotics. You should be able to temporarily wear orthotics and after a few months be able to stop wearing them.
Wear a night splint
Wearing night splints can help relieve plantar fasciitis pain. The splints will stretch your arches and calves overnight. Most night splints are meant to be worn for one to three months. They come in both soft and hard models. Night splints are generally most helpful to people who have been experiencing plantar fasciitis for at least six months.
Replace your old athletic shoes
If you wear the same shoes to work out, you should be replacing your shoes regularly. There are several signs which indicate it’s time to replace your shoes. These include wear on your outsoles, stretching of the heels, molding of the insoles to the shape of your foot, breakdown of shoe interior, new blisters forming on your feet, or new pain in your feet, legs, or back. Runners should replace their shoes every four hundred to five hundred miles. It’s recommended that non-runners replace their shoes about every six months depending on how frequently you wear them.
Stretch
There are many stretches that can be done if you’re experiencing plantar fasciitis. Gently stretching the arch of your foot and calf can relieve the pain.
Massage
Simple massage techniques can help alleviate plantar fasciitis pain. These techniques can soothe your heel pain. You can use your thumbs to massage your arches and heels, working from the balls of your feet up to your heel. You can also use a golf ball to massage your arches. Put your foot on the golf ball, hang on to a stable item, and roll the golf ball under your arches.
Apply ice
Ice can be soothing to many injuries and pains. This includes plantar fasciitis. Applying ice can reduce any inflammation. Be sure to cover the ice pack with a cloth or thin towel, and hold it over the painful area three to four times daily for 15 to 20 minutes at a time. You can also roll an ice cube under your foot, similar to a golf ball.
Lose weight
Weight can be a factor if you’re experiencing plantar fasciitis. Losing weight will alleviate pressure on your feet. Your doctor or nutritionist can help you with a long-term eating plan and a more balanced diet. Regular exercise, even if it’s a few minutes a day will also help with weight loss.
Take NSAIDs
Taking Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin), work to reduce inflammation in the body. This could alleviate any inflammation in the plantar fascia. Be sure to take no more than the recommended dose and be aware that they can interact with other medications.
Use TENs therapy
Transcutaneous electrical nerve stimulation (TENs) therapy relieves pain by low-voltage electric stimulation. It’s a noninvasive treatment that can be done by a professional or on your own using a TENs unit.
What not to do with Plantar Fasciitis
Plantar fasciitis can be aggravated and worsen if you’re not careful. If you’re not experiencing plantar fasciitis, there are many things that can possibly increase your risk of developing it.
Staying overweight
Weight can be an issue when it comes to plantar fasciitis. Besides developing other conditions like diabetes, or cardiovascular disease, it can contribute to foot and heel pain. Being overweight exerts more pressure and strain on the plantar fascia than being of average body weight.
Sitting or standing for long periods of time
Sitting or standing for extended periods of time in your regular, daily activities can damage your plantar fascia. This includes standing on hard, unnatural surfaces, such as asphalt or concrete, which can worsen the effect. If you’re on your feet a lot in your day, make it a point to take breaks and sit. On the flip side, if you’re sitting for long periods of time make sure you take time to stand up.
Pushing through the pain and discomfort
Pushing through any pain or discomfort is never the best idea. Pain is your body’s method of indicating that something is wrong. When you ignore these signs, you could potentially injure your plantar fascia more. You can also put more stress on your back, hip, knees, and feet. If your feet or ankles hurt, rest them.
Plantar Fasciitis insoles
Generally, we don’t think about the bottoms of our feet unless we are in pain. Most podiatrists will recommend custom orthotics but sometimes custom orthotics are not feasible. Here are some of the best insoles for plantar fasciitis in 2023.
- Best Overall: Spenco Total Support Max Shoe Insoles at Amazon
- Best Budget: Walk Hero Plantar Fasciitis Insoles at Amazon
- Best for Sneakers: Physix Gear Sport Full Length Orthotic Inserts at Amazon
- Best for Sandals: Samurai Insoles Plantar Fasciitis Relief Arch Support Shoe Insoles at Amazon
- Best for Small Feet: Superfeet Green Insoles at Amazon
- Best for Wide Feet: Powerstep Pinnacle Wide Fit Insoles at Amazon
- Best for Flat Feet: ProFoot Flat Fix Orthotic at Amazon
- Most Comfortable: Airplus Orthotic Shoe Insole at Amazon
There is one other insole out there that is:
- So thin yet so effective
- Reduces foot friction, hotspot, and fatigue
- Benefits surpass gel or foam
- Test results show blood flow is improved by 150%.
You can read about it here: https://www.ergo21.com/ergo21-shoe-insoles/
Finally, if you’re experiencing plantar fasciitis there are many options and home remedies to try before consulting your doctor. Also, pain is pain and there are many other devices to help you such as orthopedic cushions, lumbar cushions, and seat cushions.
