Plantar fasciitis: 10 ways to feel better!

Published by PhysioExtra, June 16, 2021

When your feet are killing you

Do you suffer from heel pain? Are your first few steps every morning agonizing? Do you feel like you’re walking on a bed of nails every time you stand up? These are all classic symptoms of plantar fasciitis, a very common foot injury that can linger if not treated properly.

10 tips for getting back on your feet quickly

Understand the cause: Whether it’s a radical (non-progressive) change in your workout routine or a new pair of shoes you haven’t broken in yet, it’s important to figure out what’s causing your pain. Once you do, you’ll need to address the problem.

Act quickly: The sooner you start treatment, the better chance you’ll have of finding relief.

Take it easy: You’re on your feet every single day, which considerably slows down the healing process. Opt for activities such as cycling or swimming and temporarily avoid running and long walks.

Stretch your calves: Stretching your calves several times a day is an essential part of any rehabilitation program.

Massage your feet: Using a ball, vigorously massage the arch of your foot to relax your fascia.

Strengthen your muscles: It’s very important to strengthen certain muscles in the foot, such as the intrinsic foot muscles, and the tibialis anterior and tibialis posterior muscles, which provide dynamic support for the arch of the foot.

Avoid walking barefoot: Wear shoes at all times, even in the house, to avoid your heel making direct contact with the floor.

Avoid flat shoes: Choose shoes with at least 1 cm of lift in the heel. Heel pads are available in stores.

Switch between cold and hot: Alternate applying cold (e.g., ice) and heat (e.g., hot foot bath) to your heel.

Consult a professional: If your symptoms still haven’t improved 1 month after doing all these things, you should speak to a health professional to confirm your diagnosis.

Often, the success of the treatment depends on strictly following a combination of the measures mentioned above. Don’t wait for the pain to go away on its own—take the first step toward recovery!


An article by our contributor, Dr. Antonin Bérubé, podiatrist

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