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Top 5 Tips for Managing Painful Plantar Fasciitis

I’m so grateful that I have never suffered from the stabbing pain of plantar fasciitis. I know several friends that have, though, and I have seen how painful and frustrating this common foot ailment can be from their awful experiences.

As far as injuries go, plantar fasciitis has a relatively straightforward treatment plan and a great success rate!

  • The plantar fascia is a thick band of tissue that runs along the sole of your foot, from just below your toes to the back of your heels.
  • When this band becomes inflamed, it causes a stabbing pain near the heel that can become chronic if you don’t care for it by addressing the root cause.
  • Many find that the pain is at its worst right after exercise or standing for long periods.

Age is a factor as it hits those between forty and sixty more often. If you have flat feet, high arches, or an unusual walking pattern, you may also be at risk of developing plantar fasciitis. Be sure to get an accurate diagnosis to rule out other foot ailments such as stress fractures.


If you try to avoid walking on your heel as a way to fix it, you may cause problems in your knees, hips, or back. As with most things that cause us pain or discomfort, it’s best to get a firm diagnosis and treatment plan from your health care professional. The good news is that this is an easily treatable condition and one that does not have to become chronic.


Certain sports and activities can cause plantar fasciitis because they place so much stress on the heel and tissues attached to the heel. When the fascia is repeatedly under tension and becomes irritated and inflamed, pain is the result. Activities often linked to plantar fasciitis include running, dancing, and workplaces that have you standing on hard surfaces for long hours.


1. Keep Your Weight in Check

The extra, unwanted, and unneeded pounds that come with a sedentary lifestyle and poor nutrition may put you at an increased risk of developing plantar fasciitis. This is because the extra weight places too much stress on your plantar fascia. 


    2. Recover!

    For most individuals, plantar fasciitis will become just a painful memory with the proper rest and treatment.
    • Take the time to treat yourself to some well-earned recovery and relief.
    • Roll an ice cube over the painful area until it melts; try this a few times a day.
    • Stretch all the muscles of your lower legs, and increase circulation by performing self-massage using massage balls


      3. Orthotic Insoles

      • An orthotic insole may be just what your foot needs; by supporting your arch in the right way, you may avoid this painful condition.
      • An orthotic insole also helps to more evenly distribute the pressure of your body’s weight across your foot. 


        4. Plantar Fasciitis Socks and Arch Sleeves

        • Arch sleeves offer pain relief by providing compression on the area while also improving your circulation and supporting your arches. All these benefits, without hindering your performance and mobility.
        • plantar fasciitis sock takes these benefits even further by expanding thecompression benefits across the ankle, heel, and sole.


          5. Mix It Up

          • If your plantar fasciitis results from a pavement-pounding activity like long-distance running, substitute in a few months of water running.
          • Water running is a fantastic substitute as it offers a challenging cardiovascular workout.
          • Water is more resistant than air, and there is zero impact on your aching heels. 

            Or, you may want to mix it up by trying a sport you have never tried before!

            Challenging your body and its muscles in new movement patterns, speeds, and intensities is a great way to develop your fitness while giving your plantar fasciitis the time it needs to recover.

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