5 Ways to Relieve Plantar Fasciitis Pain Without Sacrificing Your Lifestyle

Getting daily relief from plantar fasciitis can, at times, feel impossible without sacrificing your lifestyle. However, we at PodiatryCare, PC, and the Heel Pain Center believe in a few simple things you can do to keep the heel pain at bay while you live your life. Let’s explore these plantar fasciitis solutions below.

Use a Frozen Water Bottle

Fill a plastic bottle with water, freeze it, and keep it in the back of your freezer. When you are winding down at night, watching your favorite show, or catching up on emails, roll the arch of your foot over that bottle for about fifteen minutes.

But it doesn’t need to be a frozen water bottle. It can be any cool, cylindrical object that you can roll your feet on. This provides a deep tissue massage to the plantar fascia while icing the inflamed tissue.

Upgrade Your Footwear

You might worry that fixing foot pain means wearing clunky orthopedic shoes that look like they belong in a medical supply catalog. The good news is that footwear technology has come a long way.

You can find high-quality arch support inserts that slide into your favorite sneakers, loafers, or even your work boots, especially the types we prescribe.

Choose Low-Impact Activities to Stay Active

If you are a runner or a hiker, you do not have to become a couch potato to get better. You need to pivot your movement for a short while.

On days when your heel feels particularly sensitive, swap your high-impact run for a swim or a bike ride. This keeps your cardiovascular health on track without the repetitive pounding on the pavement.

Try Compression Socks for Passive Support

Foot pain often peaks because your foot rests in a pointed position all night, which causes the fascia to shorten and stiffen. You can combat this by wearing a lightweight compression sleeve or a soft night splint.

These are designed to be low-profile, meaning they will not interfere with your sleep or your morning routine.

Stretch Your Calves While Doing Ordinary Tasks

You do not need a gym membership to fix this. Try stretching against the wall while your morning coffee is brewing or while you are brushing your teeth. Lean forward, keep your heel on the ground, and feel that stretch in your heel!

At PodiatryCare, PC, and the Heel Pain Center, we treat a wide variety of foot and ankle ailments. Dr. Matthew Tschudy, Dr. Rebecca Wiesner, Dr. Kristen Winters, Dr. Laura Vander Poel, and the rest of our team are ready to serve our Hartford County patients. To schedule an appointment at our Enfield location, call (860) 741-3041; for an appointment at our South Windsor location, call (860) 644-6525.