I see a lot of people posting messages on social media saying that they have tried everything but are still suffering. Yes, plantar fasciitis can cause terrible pain, but more often than not, it takes more than 1 remedy to completely fix it. And in some cases, you need to keep maintaining your affected foot for the longterm.
To overcome plantar fasciitis, you will need to combine several different exercises and lifestyle changes that include proper footwear, stretching and altering your diet, to name just a few.
Below I have addressed several key points – based on evidence, research and results – that will help you get started in the right direction.
1 – Diet
This is something that most people either overlook, or don’t know about. A healthy diet can not only improve your overall well-being, but it can have an affect on all types of aches and pains.
Have a look at what you put into your moth. If you are eating junk food, drinking alcohol in excess and consume processed food regularly, then you are not doing yourself any favours as these all contribute to inflammation.
What you want to be eating if you have plantar fasciitis is plenty green vegetables, soy or almond milk, fruit and drink plenty of water (yes, put down the can of coke too).
More information here on a proper diet for plantar fasciitis.
2 – Wear Slippers at Home
Whatever you do, do not go barefoot at home. Walking barefoot on hard surfaces causes our foot to collapse which can lead to a tremendous amount of stress not only to the foot but to the rest of the body.
It is highly recommended to wear a good pair of well supported, comfortable slippers instead.
Here is a list of the best slippers for plantar fasciitis.
3 – Stretch your Calf Muscles
Tight calf muscles can make the pain of plantar fasciitis worse. First thing in the morning and the last thing at night do some light calf stretches
You can do this by sitting the floor with your legs out and point your toes towards you. Start this off gently and increase the level at which you point your toes as you see fit. More calf stretches for plantar fasciitis.
If you need help with this, there are plenty of devices that can help. We recommend the Strassburg sock or the EZ-stretch.
4 – Choose the Right Footwear
Everyone has different requirements, but in general, you should be looking for a comfortable shoe with a sturdy footbed that offers a lot of support. Make sure you have a non-slip sole and keep your laces tight. If you want to add an insole, by all means, but make sure you’re fitting the right one. Have a look at Protalus insoles , Vktry insoles reviews and this list of the best running shoes for plantar fasciitis.
5 – Massage your Feet
After a long day on your feet, always remember to gently massage your feet. You don’t have to spend a lof of money and a gentle foot massage will alleviate discomfort and soreness. A simple foot roller stretches the plantar fascia and increases flexibility to help treat heel spurs and plantar fasciitis. Here are a few recommended foot rollers for plantar fasciitis.
Bonus tip
If you are happy and ready to start exercises, there are several low-impact cardio exercises you can do that won’t affect your foot. With cardio and a proper diet, you will lose weight if you are consistent. And for people where being over-weight is the main reason for plantar fasciitis, this can work wonders. Here is a list of the top 7 cardio exercises you can do with plantar fasciitis.
Remember, you don’t have to spend a lot of money to start on your road to recovery. Experiment and test to see what works for you.
Keep in mind is that while this 5-step plan has been proven to work, they won’t work instantly. Consistency is key here and it may take several weeks before you notice any difference in pain.
