13 Things I'm Doing to Alleviate Plantar Fasciitis

This is necessary at the outset of symptoms, and when symptoms have resurfaced after being dormant. However, rest alone will likely not get rid of the inflammation; it'll only allow it to calm down for awhile. After that, you have to train your muscles to work correctly so the issue doesn't return.

Part of the reason the plantar fascia is inflamed is that it is overworking to compensate for weak activation of muscles further up the chain (glutes/hips, calves, mostly). Walking barefoot and/or wearing zero-drop shoes will help force those other muscles to activate. This approach is only recommended if you are at a place where the symptoms are minimal and healing has been taking place. Otherwise, you're just causing more damage.

This might be the one exercise with the most bang for the buck, at least for me. It's a deep stretch, hitting the Achilles and soleus pretty hard, so if you try it enter it with caution. If you're feeling strong, do calf raises in this position.

Here's a video that does a good job demonstrating this exercise and stretch:

In other words, never cross your legs! Doing so causes a terrible strain on your hips, knees, and back. Do it long enough and it will affect your gait, which will force your foot to work in ways it wasn't intended to.

Better yet: Stand instead of sit.

This is an obvious solution for so many ailments, and plantar fasciitis is no exception. Getting great sleep will allow healing to take place overnight.

Heal pain on the first steps in the morning is the most classic symptom of plantar fasciitis. This is because the fascia is relaxed overnight, and healing is taking place. However, when you take that first step, the fascia is not warmed up and micro tears will occur with those first steps (hence the pain). Take two minutes in bed to stretch your toes back and massage the fascia with your fingers before standing up. This will help alleviate the pain.

I have mixed feelings about insoles. I can't say they have done a lot for me. However, they are often the first thing a doctor, podiatrist, or physical therapist will recommend for treatment because the arch support will help take stress off the fascia. That makes sense. However, you can only baby it for so long. When the symptoms subside, get back to barefoot walking. Otherwise, your muscles will just get weak and the condition will return.

This one is one of my favorites, as it provides instant relief.

I use three tools: A Hypervolt massager, a foam roller (for the calves), and a small, firm ball that I use to dig deep into my muscles. Works like a charm.

I do calf stretches every day. These consist of standing straight-leg stretches with hands on a wall and standing bent-knee stretches with hands on a wall. Do each of these stretches for 30-60 seconds each up to five times a day.

Weak gluteus medius muscles (on the side of your hips) is a common condition because we sit all day. People who walk or run a lot tend to have stronger glute medius muscles. When these muscles are weak, it can potentially cause overpronation with can irritate the plantar fascia over time. Strengthen your hip muscles for a better, strong gait, and to take the heat off of your feet from doing all the work.

I do this every day for one minute. I could do it longer if I had the patience. This exercise will improve your balance and help strengthen your foot muscles.

This is a brilliant intervention my physical therapist uses to help muscle recovery. She uses various-sized tools to 'scrape' my muscles and tendons to help improve blood circulation and increase recovery. It doesn't always feel pleasant, but it helps.

Tight calf muscles, including knots in some spots, are a contributor to my plantar fascia issues. Dry needling helps to loosen up those knots, which in turn releases the strain on my plantar fascia.