Plantar Fasciitis is a common foot pain condition that affects more than 3 million people in the United States alone. It is characterized as a disorder or degenerative change in the foot’s fascia tissue. With this condition, the thick band of tissue that connects our heel bone to our toes becomes inflamed and painful.
The symptoms of plantar fasciitis include a sharp stabbing pain in the tissue that runs across the bottom of the foot, near the heel. The pain is often worse in the early morning hours.
The symptoms of plantar fasciitis tend to develop gradually over a period of several weeks or months. This often occur right after beginning a new exercise routine or when an individual starts any type of new physical activity such as dancing or a new sport.
Plantar fasciitis is the most common cause of foot pain in adults. Experts believe that the most common causes for this condition include overtraining, old age, excessing pronation of the foot, being overweight, or poor form while exercising.
Middle aged individuals are most likely to be affected by plantar fasciitis, as well as those who spend a lot of time on their feet while working or exercising. A large percentage of all patients who complain of heel pain are working adults who are between the ages of 25 and 65 years old.
There are many different treatment options out there which have proven to be effective for plantar fasciitis pain and inflammation. Your doctor or physical therapist should be able to suggest a number of non-invasive treatment options that can make living with plantar fasciitis bearable. Various in-office treatment options include electrical stimulation, ultrasound therapy, and iontophoresis.
While there are some cases of plantar fasciitis that require professional treatment from a doctor by use of steroid injections or surgery, most cases can easily be treated at home.
Plantar Fasciitis Home Techniques
There is good news for those who suffer from plantar fasciitis pain. This common foot pain condition is often self-diagnosed and self-treatable at home. In fact, individuals rarely need to make an appointment with their doctor to get relief. The at-home treatment options for plantar fasciitis include using essential oils, shoe inserts, and various plantar fasciitis stretches, among other techniques.
Here are some of the most common at-home techniques for plantar fasciitis.
Plantar Fasciitis Taping
Kinesiology taping is one treatment option your doctor or physical therapist may suggest to provide you with effective pain relief from plantar fasciitis.
This type of treatment is known to:
- Decrease pain
- Reduce pressure off the plantar fascia
- Provide support for your foot’s natural arch
- Enable the muscles surrounding your foot to offer more support
When you apply kinesiology tape to your feet, you are providing better support to your foot’s arch as you also decrease the pain and pressure on the plantar fascia. This can often help individuals begin to walk and run normally again with little or no pain.
How to Apply Kinesiology Tape to your Foot
Before you apply kinesiology tape to your foot, you should be sure to talk with your doctor or physical therapist first. This will ensure that you apply the tape correctly and that it is safe for you to use. There are some people with specific medical conditions that should not use kinesiology tape.
- Beginning at the arch, apply a strip of tape around the back of the heel and then follow towards the pinky toe.
- Apply a second strip overlapping the first piece, but start closer to the arch.
- With tension, apply 2" silk tape starting from the back of the heel, along the bottom to the ball of the foot.
- Take 2" tape horizontally with the first strip at the heel bone, the second at the arch and the last strip extending to the ball of the foot.
- Start applying 2" silk tape outside of the pinky, wrap around the back of the heel, and end at the inside of the big toe.
When applied the kinesiology tape should be comfortable, and it should not be folded on the underside of your foot. The tape can stay in place for two to five days and it can get wet. If it begins to peel, remove and replace it.
Plantar Fasciitis Essential Oils
Essential oils can be very useful for all types of health conditions, including plantar fasciitis. Many people have turned to alternate forms of treatment when they found that regular pain medication didn’t work or they wanted to find something less invasive than surgery. Out of these effective home remedies, the use of essential oils is one of the most popular.
The great thing about experimenting with essential oils is, unlike prescription medication, there are very few negative side effects associated with the natural form of treatment. While there is still no research that shows essential oils can help cure plantar fasciitis, there are some potential benefits thanks to some of their anti-inflammatory properties.
The Best Essential Oils for Plantar Fasciitis
After about 2 to 3 months of daily application of one or more of these essential oils, individuals can expect to experience positive results.
- Black Pepper
The verdict is still out on exactly how effective essential oils truly are for plantar fasciitis. However, with fewer risks involved, more people are turning to this form of treatment now to help improve blood circulation in the feet and reduce inflammation.
Plantar Fasciitis Stretches
Plantar fasciitis stretches can help to stretch out the band of tissue and soothe heel pain. The muscles located in your feet or calves will often irritate the plantar fasciitis. To prevent this pain from occurring or soothe it after it happens, you can give these simple and easy plantar fasciitis stretches a try.
To Stretch Your Calves
- Stand at arm’s length from the wall.
- Place your right foot behind your left foot.
- Gently bend your left leg forward.
- Keep your right knee straight and your right heel firmly on the ground.
- Hold the stretch for 15 to 30 seconds. Then release.
- Repeat this stretch three times in a row.
- Reverse the position of your legs and then repeat.
To Stretch Your Plantar Fascia
- While you are seated in a chair, roll your foot back and forth over a frozen can of soda or Dr. Relief Massage Ball. You can also use a foam roller if you have one available.
- Do this for one minute then switch to the other foot.
- Next, cross one leg over the other to stretch your toes. Hold your big toe and gently pull it back toward you. Hold it for 15 to 30 seconds. Do this three times then reverse and repeat with the other foot.
- With the third seated stretch for the plantar fascia, you fold a towel lengthwise or use an exercise strap. Sit down and place the strap under the arches of both your feet. Grab the ends of the strap using both hands and pull the tops of your feet back toward you. Hold that for 15 to 30 seconds and then repeat three times each.
These stretches will not only help you to greatly reduce your heel pain but they will also help to prevent episodes of plantar fasciitis over time.
Plantar Fasciitis Insoles
Wearing supportive shoes and footwear can help decrease your chances of experiencing plantar fasciitis pain. The shoes you wear while walking or running will impact your foot’s ability to withstand pressure and force. If you often experience foot pain, especially in the heel area, it would be a good idea to have a trained employee at a sporting goods store or shoe store to help you find the right walking or running shoe with adequate support. You can also purchase supportive plantar fasciitis insoles to place in your current shoes that can help offer additional cushion and arch support.
Plantar Fasciitis insoles are designed to help you avoid issues with inflammation and pain due to overuse of the plantar fasciitis tissue. You can find various types of insoles and arch support products designed to help improve how your stand and walk all while reducing the amount of pain you experience. One product to consider when looking for plantar fasciitis insoles is ReliefSole Orthopedic Insoles.
ReliefSole Orthopedic Insoles offer long-term comfort and correction for your plantar fasciitis pain. Individuals who are on their feet constantly throughout the day tend to suffer from plantar fasciitis pain the most. These useful insoles are designed to help by correcting foot alignment to facilitate reconstructive healing. This is much better than simply making the pain go away because the insoles work to fix the problem and prevent the pain from coming back in the future.
Features for ReliefSole Orthopedic Insoles
- ReliefSole Insoles relieve pain from various foot conditions such as plantar fasciitis, Achilles tendonitis, heel spurs, heel and arch pain, and Morton’s neuroma.
- This product is designed for men up to shoe size 11 and for women up to shoe size 8.
- It fits all shoe models and may be cut if necessary without diminishing the benefits.
- This product is made from lightweight material that is breathable.
- The ReliefSole Insoles are designed, tested, and recommended by podiatry experts.
The ReliefSole Insoles are designed to handle low to extreme levels of physical activity. They features a thick silicone gel pad that is placed at the heel to provide cushion with every step. They also feature additional arch support to absorb shock in the areas you need it most.
Another option for decreasing foot pain due to plantar fasciitis would be to wear specific splints or foot orthotics. A podiatrist or physical therapist may be able to recommend a good quality foot splint that you could wear during the day, or at night while you sleep.
Night splints are excellent products designed to keep the plantar fascia and the Achilles tendon at the right position at all times. This can help to decrease pain and increase flexibility.
Plantar Fasciitis Massage Balls
A plantar fasciitis massage ball can be useful in relieving pain caused by wear and tear to the plantar fascia tissue and inflammation. This type of product can provide relief to your sore and tired feet by eliminating tension and improving blood circulation.
The Trigger Point Massage Ball is one product that can help with plantar fasciitis or heel pain. Individuals who are on their feet for the majority of the work day will usually have sore and tired feet once their shift is over. To eliminate that pain and discomfort, a massage ball like this Trigger Point Massage Ball can help. This product offers a deep tissue style massage that provides instant comfort to your feet.
Features for the Trigger Point Massage Ball
- The Trigger Point Massage Ball is designed to relieve foot pain caused by plantar fasciitis
- It can reach more than 200 vital pressure points located on the body.
- This plantar fasciitis massage ball may be used on the feet as well as the back, neck, shoulders, and hands.
- The Trigger Point Massage Ball is designed by experts and recommended by podiatrists.
The pointy surface on the ball works similar to that of a massage roller. They help to reach vital pressure points on the feet and improve your blood flow. The lightweight and compact size of this plantar fasciitis massage ball allows you to take it along with you wherever you go, so you can enjoy a relaxing massage at any time.
Treat Plantar Fasciitis & Heel Pain Successfully at Home Without Prescription Medication
Plantar fasciitis can be a very painful issue that limits your activities if the pain becomes too severe. But the good news is that it can often be treated at home without the assistance of a medical professional.
Using products such as the Trigger Point Massage Ball or the supportive ReliefSole Orthopedic Insoles can help you cut down on your foot pain so that you can enjoy walking, running and exercising once again. Other natural remedies such as the use of essential oils has also been known to help with this common foot and heel pain issue.
For more information on you can successfully treat your plantar fasciitis at home, you can try natural practices which include some stretches or consult with your doctor or physical therapist today.