10 Tips In Dealing With Plantar Fasciitis

10 tips in dealing with plantar fasciitis

Many people around the world find that they're suffering from plantar fasciitis.

If you’re experiencing this painful condition as well, you’re not alone. Around 10% of people will experience plantar fasciitis in their lifetime. 

there are a few things you can do to help make it better. 

Follow my 10 tips in dealing with plantar fasciitis and start feeling relief soon.

What is Plantar Fasciitis?

It’s a common condition where the flat ligament that connects your heel bone to the toes becomes strained.

This can result in its weakness, swelling, and inflammation. It can also cause your foot to hurt while standing or walking.

10 Tips in Dealing with Plantar Fasciitis

Stop living with the pain and move on with your life by following these 10 tips for dealing with plantar fasciitis.

Stretching in the Morning

Many people find that the morning is the worst time for pain. The muscles are sore and stiff from sleeping all night and they need a good stretch.

While you’re still in bed, before your feet touch the floor, simply take a towel or a belt and loop it around the ball of your foot.

Keeping your leg straight, you’ll want to pull the towel towards your body as you feel a gentle stretching sensation.

Hold it for 30 seconds if possible and repeat this motion 5 times.

Stretching Throughout the Day

You can repeat this stretch as many times as you feel the need to throughout the day to stop your feet from seizing up. 

feet stretching


I’m up for a massage as much as the next person, so this seems like a fabulous remedy to me!

If you don’t have the money to invest in a professional massage, you can always grab a tennis ball and roll it gently under the foot.

Make sure you’ve applied enough pressure so it can loosen up the plantar fascia.


When you start to feel the pain, stop what you’re doing and rest. Many people don’t like to take the time to do this, but it’s vital to any recovery.


When ice is applied to the area before bed, it seems to help with foot pain. Many people agree that this works better than heat.


You could invest in a night splint that will stretch through your calf to the arch of your foot.

This holds your foot in a flexed position through the night and brings that relief you desperately seek for in the morning.


You can use arch supports directly in your shoes to help distribute your foot pressure evenly.

Custom orthotics are a great option, completely customized to your feet.

Be careful with this option because there’s a chance that they can bring relief but also cause more damage to the plantar fascia.

Physical Therapy

feet physical therapy

This is often an effective way to treat Plantar Fasciitis because it focuses on the stretching needed for comfort.

The physical therapist is trained in how to deal with these issues and will be able to set you on a path to success.

Cortisone Injections

Your doctor may advise you to try this option if you aren’t having any other success.

You would have to visit your doctor’s office every few weeks to have an injection, but it’s going to provide immediate relief to the area.


If nothing else has worked, it might be time to explore the option of needing surgery. 

Don’t jump to make this decision, but allow your doctor to explain all the pros and cons involved. The doctor will use one of two methods for surgery.

One will partially detach your plantar fascia from the heel bone, but that does tend to weaken the arch of your foot.

The other option would be to lengthen the calf muscle which would relieve the strain.


After reading my 10 tips in dealing with plantar fasciitis, I hope that you’re feeling like there’s a light at the end of the tunnel.

With a little daily work, it’s possible to relieve that pain you experience.

Try and do as many of the suggestions possible for maximum comfort.

If you feel this article has helped you, be sure to share it with others who are suffering so they can experience the same reprieve.