Ready for instant relief? Below we’ve shared four of our favorite tips and tricks for plantar fasciitis relief.
Ice & Rest Your Feet RegularlyWe’ve all heard icing an injury is one of the quickest paths to relief—but why? When an injury occurs, your body rushes blood and fluids to the site of damage. The flood of fluid is an important aspect of the healing process but is also the cause of pain. Icing your wound temporarily constricts blood vessels, slowing down flow and preventing leakage. The next time you’re suffering from plantar fasciitis pain, try icing your heels for ten to 20 minutes. Be careful not over ice your heels, as the cold also has a numbing effect on the tissues, which can lead to tissue damage. Appropriate usages can minimize discomfort and stop pain temporarily!
Strengthen Your ArchStrengthening your plantar fascia is the easiest way to experience long-term plantar fasciitis relief. One of our favorite exercises is the towel stretch. To start, have a seat and drop a towel on the floor. Use your toes to grasp the towel and gently pull it towards you until you feel a gentle stretch in your arch. For the next stretch, all you need is a wall. Stand with your back leg straight and your heel touching the floor. Rock your hips forward until you feel a stretch in your calf. Hold this position for about 30 seconds, then switch legs. Do about one or two repetitions two to three times a day for maximum relief.
Increase Physical Activity SlowlyYou can still work out with plantar fasciitis. However, you may have to adjust your workouts. The key to staying fit with plantar fasciitis is to avoid activities that involve heel striking. If you’re a runner, take it slow and reduce the intensity of your routines. Also, try incorporating more low-impact exercises into your routine. Swimming, weight lifting, yoga, and rowing are all great alternatives!
Stretch EverydayThere’s a number stretches you can do on a daily basis to reduce plantar fasciitis pain! Stretching is one of the most effective ways to reduce pain and heal plantar fasciitis. Exercises that stretch the plantar fascia improve flexibility, and strength of the ligament. Here are some of Dr. Warner’s favorite stretches for plantar fasciitis relief.
Choose Supportive Footwear
One of the most important aspects of plantar fasciitis care in wearing the right shoes. Cheap, improper shoes can be one of the initial causes of plantar fasciitis. Sliding your feet into The Healing Sole first thing in the morning encourages healing and recovery. With your first step, The Healing Sole gently stretches the plantar fascia. As your foot pushes off, the rocker bottom sole sways to reduce tension. When your foot meets the ground again, the compressible heel and raised arch absorb the weight of the body. Soft neoprene straps help to hold your foot in place as you move. We equipped the latest version of The Healing Sole with a durable outsole. Now our flip-flops last even longer and can support extended outdoor wear. Take your first step in the morning to put plantar fasciitis pain to bed with The Healing Sole!