5 Tips to Treat Plantar Fasciitis

Plantar Fasciitis can be an aggravating foot problem, not to mention painful.  It is crucial to the recovery process that you take care of your feet by wearing the proper shoes and orthotics but also attending to your foot health.  Your time with Plantar Fasciitis may be cut short if you follow these 5 tips: 

1. Arch Supports or Custom Orthotics- 
Our Arch Supports and Custom Orthotics have a medium to firmer structured support, a deep heel cup for shock absorption and elevated arch height. 
  • Firm, Structured Support – Firm to Moderate support is necessary to properly support the arch, remove stress from the plantar fascia, and limit pronation.  Effective Plantar Fasciitis arch supports will not flatten under your own body weight.  If your insoles are made from a soft foam, they are NOT holding up your fascia. 
  • Great Arch Fit – To be effective, you need to support your plantar fascia properly.  That can only happen if the arch height of your insole matches the arch height of your foot.  (That is why our Custom Orthotics from Sole Supports are so effective.) 
  • Shock Absorption – the fatty pad beneath your heel bone is nature’s way of absorbing the shock and impact from each step you take.  A deep heel cup keeps the fatty pad centered beneath the heel and that promotes shock absorption.  Arch supports for plantar fasciitis with a deep heel cup also add to the stability of your feet.   


2. House Slippers or Recovery Footwear with Arch Support -
With Plantar Fasciitis you should never go barefoot since your fascia is already weakened and stretched out.  By walking around barefoot, especially on hard unnatural surfaces you are just continuing to stretch and weaken the plantar ligament preventing it from healing.  House slippers or recovery footwear with arch support are a great start to treating at home.  Make sure you wear slippers or recovery footwear that can align the foot and arch back to the proper position.  When the arch is supported, the plantar fascia is supported which in turn aids in alleviating the pain in your heels. 

3. Compression Sleeves and Socks 

Plantar Fasciitis compression sleeves and socks offer targeted compression technology which lifts, stretches, and stabilizes the plantar fascia as well as the Achilles tendon.  They can be worn at night while sleeping so your first few steps in the morning are less excruciating.  Compression socks and sleeves can also be worn with everyday shoes for workouts or sitting at a desk.  Its crucial to keep the fascia supported at all times.  Keeping the arches compressed helps to release the tension on the plantar fascia. 

4. TFS Polar Roller 

When dealing with plantar fasciitis or sore, aching feet from a long day at work, our Polar Roller can help alleviate foot pain.  Simply sit or stand while rolling sore areas of the foot over the cold, stainless steel massage ball and feel better fast.  The Polar Roller can also be cooled in the refrigerator for cold therapy to reduce inflammation, decrease swelling and pain, and increase circulation to your feet. 

5. Stretching 

Stretching is very essential to the recovery process.  Its free and you can do it while you’re watching tv, before bed, and most importantly before getting out of bed in the morning.  It helps to relax and soothe the fascia so that it lessens the pain of the first few steps you take in the morning.  These simple and effective tasks are one part of a series of easy things you can do at home to help heal from Plantar Fasciitis.  Here are some of the exercises we recommend:  See Attachment