Plantar fasciitis is a health condition that causes pain in your foot. In particular, this health condition affects the heels of your feet. It can occur either in one foot or both. The condition usually occurs when there is inflammation in your foot’s plantar fascia ligaments. If you want to know how to fix plantar fasciitis, we have evidence-based treatment options that you can apply or use at home.

Essential oils

Essential oils have been found useful in treating inflammatory diseases. For example, lavender is an essential oil with excellent anti-inflammatory properties, which can reduce the pain caused by damaged plantar fascia ligaments.

To use lavender oil, you need to dilute it. For dilution, health experts recommend adding carrier oils like coconut and olive oil. Next, take a small amount and apply it to the affected area. Slowly massage your foot.

Orthotics and shoes

Use footpads and orthotic shoe inserts to distribute the weight evenly. This, in particular, is useful when you have high arches. You can buy orthotics pads at your local pharmacy shop.

You can also order the pharmacy to make a customizable orthotics according to your size for better effect. Don’t use orthotics for more than two weeks. Besides, you must wear shoes that provide arch support. We suggest wearing low-heel shoes. This will support the plantar fascia ligaments and prevent inflammation.

Wear a night splint

If you want to relieve your plantar fasciitis, you can use night splints. It helps you stretch your calves and arches overnight. If you have a long-term or chronic health condition, then night splints are the best solution to fix the issue. Night splints come in both soft and hard models. Doctors recommend wearing it for at least three months.

Buy new athletic shoes

A lot of people do exercise regularly and we all know that exercise without shoes is pointless and not beneficial. If you have old athletic shoes, you should replace them with new ones.

If you have blisters on your feet, pain in the back, legs, and feet, as well as the molding of insoles, then you need a new pair of shoes. It is because these symptoms can cause plantar fasciitis.

Also, if you are a regular runner, you should replace your shoes every 500 miles. For nonrunners, we recommending replacing shoes twice a year. However, this also depends on how often you wear the shoes.

Stretch and Massage

Stretching the arch of your calf and feet has been found useful to relieve the pain. For instance, you can lunge forward with one leg and get the affected foot on close to the ground.

Likewise, you can apply massage methods to relieve the pain in your feet. We recommend massage using your thumbs and slowly rub your heels and arches. Most people use golf balls to massage their arches.

This is an easy method. You need to place your foot on the ball and while doing this, make sure you are in a stable position. Next, start rolling the golf ball under the arches. Regularly doing this will relieve pain in your feet.

Use Ice Pack

An ice pack helps reduce inflammation. Use a thin towel or soft cloth and cover your ice pack in it. Next, you need to hold the towel over the painful heel area. The best way to relieve pain is by holding the towel that contains ice cubes for 15-20 minutes. Also, you can roll ice cubes under your heels just like the golf ball.

Weight Loss

You may not know but extra weight is one of the main causes of plantar fasciitis. It is because the extra pounds you have gained recently can put a lot of pressure on the plantar fascia.

So, if you are overweight or obese, it is important to lose a few pounds. This can help reduce the problem of pressure on your fascia ligaments. The best way to lose weight while suffering from plantar fasciitis is intermittent fasting, keto diet, vegetables, fruits, etc.

Take NSAIDs

NSAIDs such as Motrin, Advil, and ibuprofen are medicines for reducing body inflammation. Before taking these medicines, you need to consult with your doctor. Don’t abuse the drugs for quick pain relief.

Visit your doctor

You can apply the above-mentioned treatment options yourself. However, if you think the condition is getting intense and you have more pain, as a last resort, you should visit your doctor. The doctor will perform an x-ray of your heel and foot. He may prescribe you certain exercises and medicines.

You may also go for a steroid injection and physical therapy. Sometimes, you need rest to fix your plantar fasciitis. This condition can occur due to high-intensity exercise and sports. Just like we need rest to soothe our muscles, it is important to give your feet a break.

Don’t play sports for a few days. This will help reduce inflammation in the heel area. If you still want to do some activities, we recommend you to go for swimming. It is a low-impact physical activity. Cold compresses are also good to relieve pain. Lastly, the aforementioned methods are useful and can heal your plantar fasciitis.

Can Plantar fasciitis go away on its own?

Plantar fasciitis will usually resolve by itself without treatment. People can speed up recovery and relieve pain with specific foot and calf stretches and exercises.

What is the main cause of plantar fasciitis?

Plantar fasciitis is most commonly caused by repetitive strain injury to the ligament of the sole of the foot. Such strain injury can be from excessive running or walking, inadequate foot gear, and jumping injury from landing.

What aggravates plantar fasciitis?

Changes of intensity in activities. Even if you walk or run regularly, changing the intensity of your workouts can trigger plantar fasciitis. Sprinting when you normally jog, or power walking when you usually walk at a leisurely pace will put an added strain on your feet that your body isn’t used to.

Should I stay off my feet with plantar fasciitis?

Rest: It’s important to keep weight off your foot until the inflammation goes down.

Why won’t my plantar fasciitis go away?

Finding a Plantar Fasciitis Doctor

Many people who suffer from plantar fasciitis that does not respond to treatment seek the help of a podiatrist, who specializes in feet. However, not all podiatrists are alike. Some may lean more heavily on surgical options, while others take a more graduated approach.

Is walking bad for plantar fasciitis?

And it isn’t something you’ll be able to ignore, as it can send a sharp pain through your foot when it flares up. If you have plantar fasciitis, you may notice that nothing short of sitting down can ease your pain. Walking, running and even standing can put Frisco men and women in excruciating pain.

What do you do if your plantar fasciitis won’t go away?

What can you do for plantar fasciitis?
  1. Rest and stretch. If overuse is the likely cause of your pain, rest is one key to recovery.
  2. Wear proper footwear. Make sure you get a good fit and avoid flat shoes that lack support.
  3. Ice your feet.
  4. Wear a splint.

How do I know plantar fasciitis is healing?

As this condition heals, you should have less and less pain in the morning. Pain decreases over time — The pain of plantar fasciitis can take quite a while to go away, but it should steadily decrease over time. If your pain has steadily decreased, then it’s likely your plantar fasciitis is healing.

How do I sleep with plantar fasciitis?

Use a pillow to elevate you feet slightly while you sleep, to improve blood circulation and reduce swelling and inflammation from Plantar Fasciitis. Feet can be safely elevated at six to twelve inches while you sleep, using a standard pillow.

How do I know if my plantar fasciitis is getting worse?

5 signs your plantar fasciitis is getting worse
  1. The pain does not fade during the day. A hallmark of plantar fasciitis is that it gets worse in the morning.
  2. The pain increases over time. What a nightmare!
  3. The pain begins to affect your feet in new places.
  4. Your knees start to hurt.
  5. Your hips and lower back start to hurt.

How long should you wear a plantar fasciitis brace?

He finds patients benefit most from splints if they have had severe pain in the morning. Lawrence Huppin, DPM, only uses splints for patients who have had plantar fasciitis of several months’ duration. He has long-term patients wear the splints for three to four weeks.

Does rolling a ball under your foot help plantar fasciitis?

Placing a tennis ball on the ground and gently rolling it under foot for a few minutes can help loosen up your plantar fascia, making it much less likely to become irritated. Put enough pressure on the ball to get a deep massage.

Should I sleep in compression socks for plantar fasciitis?

What you shouldn’t do in these socks is sleep. Unless you get the go-ahead from your doctor, don’t wear compression socks at night. If worn while lying down for long periods of time, they may inhibit blood flow to your foot.

Will ankle brace help plantar fasciitis?

With the use of the ankle brace in conjunction with the other plantar fascia treatment modalities noted above, we have seen improvement in our patients’ symptoms.

Should you bandage plantar fasciitis?

Taping your foot can help to reduce plantar fasciitis and give your plantar fascia a chance to heal. Keep in mind that it may take a few tries before you get your technique down, so it’s a good idea to have extra tape on hand.

Can you make plantar fasciitis worse?

Standing all day at work Jobs that require you to stand for long periods of time can worsen your symptoms. Sit down for a few minutes several times a day. Put your feet up if possible, and massage or stretch your feet. Ask your employer or purchase a padded mat to stand on if need be.

What kind of brace helps plantar fasciitis?

The Aircast AirHeel can be very effective in the treatment of Plantar Fasciitis. The AirHeel reduces strain on the Plantar Fascia and applies pulsating compression with every step to help reduce swelling and discomfort, and enhance circulation.