The Symptoms of Plantar Fasciitis

symptoms of plantar fasciitis

Do your feet hurt as you take those first few steps out of bedin the morning? How about when you try to stand up after sitting down for a while? 

Those are the classic symptoms of plantar fasciitis or inflammation of the plantar fascia.

The plantar fascia becomes inflamed if damaged and then  you get the pain, swelling and discomfort that go along with it. Knowing the symptoms of Plantar Fasciitis is vital so that you can tackle it early on and prevent further damage.

Where is Your Plantar Fascia and What Does it Do?

Your plantar fascia is the band of tough connective tissue along the sole of your foot. It actually starts at your heel, moves across your sole and branches out to end under each of your toes.

According to WebMD, the plantar fascia’s job is to support the arch of your foot. It also plays a role in creating that arch in the first place. The support it offers allows each section of your landing foot to bear your weight as you walk or run.

Healthline.com further explains that the plantar fascia “functions mainly during heel-rise to toe-off” stabilizing the foot and getting your weight distributed appropriately over your sole. Another one of its primary functions is acting as a shock absorber.

As you walk or run, your feet take turns bearing the entire weight of your body. The stress and strain that this causes on the joints, bones and soft tissues of your feet are multiplied by high impact activities or by being on hard and uneven surfaces.

The plantar fascia helps by cushioning your feet and taking some of the impact pressure off them.

What Symptoms of Plantar Fasciitis do Sufferers Normally Experience?

“A stabbing pain in the bottom of your foot near the heel” is one symptom highlighted by the Mayo Clinic on its website. This is, by far, plantar fasciitis’ most common symptom and is worse in the morning and after prolonged periods of sitting or standing.

This is explained by fact that the plantar fascia is springy and becomes elongated during the “contact phase” of your gait. That is, it stretches while your foot is pressing into the ground as you walk.

Periods of inactivity cause the fibers of your plantar fascia to shorten and tighten up. Tighter fibers experience more traction than is normal when you walk and this makes them irritated and sensitive.

Sudden weight-bearing after being inactive shocks the now sensitive plantar fascia tissues causing the characteristic first-step stabbing pain of plantar fasciitis.

One symptom a physician will usually examine you for and use to diagnose plantar fasciitis is “localized tenderness along the sole of the foot, most commonly at the inside arch of the heel”. That’s according to William C. Shiel Jr. (MD).

What are Some of the Other Symptoms of Plantar Fasciitis?

Apart from the pain and tenderness, you may also experience a burning sensation at the bottom of your foot. Some persons describe it as warm and tingly. Conversely, some plantar fasciitis sufferers find that the bottom of their foot feels numb.

There are several other symptoms associated with plantar fasciitis but which may affect some persons more than others. A comprehensive but certainly not exhaustive list is below.

  • Your pain worsens when you stand on tiptoes or when you climb stairs.
  • You experience the heel pain before and after exercise but it seems to disappear or lessen dramatically during exercise.
  • The underside of your heel has mild swelling and may also feel stiff.
  • The heel pain may be dull or sharp. At times it may seem to build slowly while intense activity may cause the pain to come on suddenly.
  • You have difficulty walking on hard surfaces.
  • You feel tightness in your calf muscles.

The symptoms of plantar fasciitis should not be ignored since continued use of the damaged tissues can cause them to rupture. Rupturing of the plantar fascia happens suddenly and is accompanied by acute pain in your sole.

If it’s Not Plantar Fasciitis, Then What Could It Be?

There are several other conditions (some of them quite serious) that may cause symptoms similar to those of plantar fasciitis. For this reason, it is best to consult with your primary healthcare provider so they can rule out these possible causes.

Your foot pain could be due to...

  • a pinched or irritated nerve – particularly tarsal tunnel syndrome when the tibial nerve as it passes through  the tunnel at your ankle
  • faulty foot functioning – can be caused by a foot deformity or from wearing shoes that are either too loose or too tight
  • Osteoarthritis – can result from cartilage breakdown in the ankle joint and cause stiffness and pain
  • Achilles tendonitis – inflammation of the band of connective tissue between the calf muscle and heel bone

This short but very informative video lists several conditions that could be the cause of the heel  pain and other symptoms you are experiencing...

How Can You Get Over Your Plantar Fasciitis?

The symptoms of plantar fasciitis are certainly not pleasant and persons affected by it are in search of relief as quickly as possible.

The good news is that there are several remedies you can try at home to alleviate plantar fasciitis symptoms and possibly prevent them from recurring. There are also simple lifestyle changes you can make to manage the condition.

  • If you are overweight, try to find healthy, low-impact ways to a more ideal weight.
  • Do not go barefoot - wear cushioned and supportive shoes at all times.
  • Practise some simple exercises to loosen up and stretch the plantar fascia.
  • Incorporate exercises that will also stretch the Achilles tendon and calf muscles.
  • Throw out your old worn shoes. There are shoes specifically designed to give support, and cushioning comfort to the feet of plantar fasciitis sufferers.
  • If you have a job that requires you to stand for long periods or on a hard surface then reduce the stress on your feet by standing on a thick rubber mat.

Get Your Free Plantar Fasciitis Cure Now!

Ever wish you could just get rid of that foot pain once and for all? You know, just use something that actually works?

Well here's your chance. Get your foot back to how it was, just type your email in the box below, click Sign Up and i'll send you everything you need.

Foot Pain in the Morning is it Plantar Fasciitis?

foot pain in the morning

Have you ever suffered from persistent foot pain in the morning that seems to work itself out once you become active? Many people have this common complaint where their first few steps after getting out of bed cause them pain.

It’s good to have an idea of what conditions cause morning foot pain and as you check around, you will find one common thread. It’s that plantar fasciitis tends to be the culprit named by medical professionals as causing foot pain in the morning.

Since plantar fasciitis gets fingered as the usual bad guy, it’s wise to give it a closer look.

Foot Pain in the Morning.. What are Some Possible Causes?

“After sleeping, the muscles of your foot and calf naturally tighten up, which can cause discomfort in the morning.” That simple fact is highlighted by Hannah Mich, M.Ed. (Applied Kinesiology) in an article she wrote for livestrong.com.

In it she cites plantar fasciitis, a stress fracture and arthritis as other possible causes of morning foot pain. Of these, she singles out plantar fasciitis pain as being referred to by an article in the Journal of Multidisciplinary Healthcare as “first-step pain."

According to Ms Mich, “Your age, flat feet and wearing shoes with inadequate arch support can increase your risk of plantar fasciitis.” She also informs readers that sole and heel pain are the symptoms most often seen with the condition.

Catherine Moyer, Doctor of Podiatric Medicine (DPM) outlines several other disorders that cause foot pain and the general symptoms experienced with each. Her article on verywell.com looks at seven conditions. Among these it explains that

  • pinched or irritated nerves are often indicated by a “shooting or burning pain” radiating from the inside of your ankle to the arch and sole of the foot
  • osteoarthritis often causes “pain and lack of mobility” at your ankle joint
  • ball of the foot pain might derive from “faulty foot functioning, overuse, or a decreased fat pad on the sole of the foot”
  • in the case of tendonitis, most persons find that the tendon involved “is usually painful to the touch”

When the person experiencing the discomfort is a child, she says “heel pain can be caused bystrain on the heel bone's growth plate.”

Out of all the conditions she looks at, Dr Moyer selects plantar fasciitis as “the most common cause” of heel pain.

Matthew Neuhaus, DPM uses a short and informative video to provide viewers with some very clear and helpful insights into the causes of morning foot pain. In it, he too highlights plantar fasciitis as the most likely reason behind morning foot pain.

What do You Need to Know about Plantar Fasciitis?

As pointed out by Johns Hopkins Medicine, “The foot is 1 of the most complex parts of the body” and as such is “susceptible to many stresses.” Much of that stress is borne by your plantar fascia.

The plantar fascia is a strip of tough connective tissue that starts at your heel, spans the sole of your foot and then branches out to the underside of each of your toes. The plantar fascia acts as a shock absorber and it can to become inflamed if damaged.

John Hopkins Medicine reveals that those most at risk for developing plantar fasciitis are

  • women
  • people who are overweight
  • people whose jobs require them to spend most of their day standing or walking on hard surfaces
  • persons who are flat-footed or who have high arches in their feet

Also frequently affected are runners, persons who wear worn or ill-fitted shoes and those with tight Achilles tendons or tight muscles in their calves.

Regardless of why you have it, if the symptoms of plantar fasciitis persist but you ignore them, you could be setting yourself up for big trouble. That is because plantar fasciitis is a progressive condition that worsens over time if not attended to.

Let’s Take a Look at Some Ways to Manage Plantar Fasciitis

Normally, the condition does not need surgery or medication and can be successfully managed with exercises, stretches and self myofascial release or self-massage.

Prevention.com recommends gentle stretches before getting out of bed as these “loosen up tight muscles and improve blood flow”. As a result, you will be preparing your feet for weight bearing once you stand up.

Throughout the day there are a host of exercises you can try to stretch the plantar fascia and to keep it loose. These generally require no specialized pieces of equipment making plantar fasciitis relatively inexpensive to manage.

For self-massages, you can use just your fingers, a golf or tennis ball, or a foam roller to help you kneed the ligaments in the sole of your feet. Of course, if you have doubts as to whether you are doing it correctly, you should consult with a trained professional.

Another way to manage your plantar fasciitis and reduce the occurrence of morning foot pain is selecting the correct type of shoes to wear throughout the day. You’ll need a pair with sufficient cushioning to lessen the impact your soles experience as you step.

The shoes you select should..

  • provide ample support for the heel and arch of your foot
  • have firm heel counters (the inside back section of the shoe)
  • ideally have a closed heel
  • fit you with enough room to spare in the toe box (the inside front section of the shoe)
  • exhibit minimal midsole bending – they should only bend at the toe box

Shoes for plantar fasciitis are also lightweight but sturdy. They are able to keep your feet stable and keep them properly aligned with the rest of your body as you walk.

Along with all of these criteria, the shoes you settle on should feel comfortable on your feet straightaway. Do not buy a pair of shoes thinking they are “almost okay” and just need you towear them a while to “break them in”.

The best shoes for your plantar fasciitis may not necessarily be fashionable, but they will provide the morning and all-day relief you are in search of.

Get Your Free Plantar Fasciitis Cure Now!

Ever wish you could just get rid of that foot pain once and for all? You know, just use something that actually works?

Well here's your chance. Get your foot back to how it was, just type your email in the box below, click Sign Up and i'll send you everything you need.

Best Running Shoes for Plantar Fasciitis

best running shoes for plantar fasciitis

Do you enjoy running but lately it’s become a real pain in the foot? Chances are, your pain is due to plantar fasciitis, commonly called “runner’s heel” because so many runners are affected by it but what are the best running shoes for Plantar Fasciitis?

If you are a runner who is currently suffering from plantar fasciitis or has had the condition in the past, the advice from medical sources, including Patient.info, is to pay close attention to your choice of running shoes.

There are certain criteria your running shoes should fit and while it may take some checking around, there are many options for you to choose from.

Why is Plantar Fasciitis Common among Runners?

Plantar fasciitis is inflammation of the plantar fascia - a thick band of connective tissue leading from your heel to the underside of each toe. The inflammation arises when the plantar fascia is damaged, usually from overuse or repetitive motion as in running.

The condition can become intensified when this overuse is coupled with several other factors. These factors, as listed on runnerclick.com, include

  • Over pronation, that is your foot rolls inwards when you stride
  • Standing on hard surfaces for a prolonged period of time
  • Being flat-footed or having a high instep
  • Being overweight or experiencing sudden weight gain
  • Having tight calf muscles or tight Achilles tendons

Another common factor is wearing worn out shoes or ones which offer inadequate support to the areas of your feet. While professional runners are aware of the seriousness of selecting proper shoes, casual runners are not usually as discerning.

In an article on Podiatry Today, Doctor of Podiatric Medicine, Tim Dutra, reveals that running is often used as a form of conditioning by athletes. “Accordingly,” he says “they may not be accustomed to the demands of running as well as the proper footwear.”

What Should You Look For In Running Shoes?

The American Academy of Orthopaedic Surgeons (AAOS) provides the following general tips for selecting the right athletic shoes.

  • Buy from a store that specializes in your sport (in this case - running).
  • Go shoe shopping at the end of the day when your feet are at their largest. No joke – feet naturally swell during the day.
  • Be prepared – go armed with a pair of the same type of socks you’ll be using with the shoes.
  • Try out the shoes on different surfaces (tile, carpet, etc.) inside the store.
  • Put the shoes on completely, ensuring that you also tighten the laces.

The AAOS also suggests tying the laces in different patterns to see which gives your feet the best support where you need it. More specific to the choice of shoes, the Academy says

  • The inside back of the shoe (or heel counter) should provide sufficient grip and stability to your heel
  • you should be able to wiggle your toes in the shoe’s toe box (the inside front part), with your longest toe being at least a half inch from the tip of the shoe

Physiotherapist Tom Goom of RunningPhysio cites several pieces of research to make recommendations on the particular shoe features runners should look for to prevent plantar fasciitis or to alleviate its symptoms.

He summarizes that your shoe should have a “good heel section with at least 10 mm heel-toe drop”. This he says will reduce dorsiflexion or the backward bending of the foot so you experience less load on both your plantar fascia and Achilles tendon.

Secondly, he points out that the mid-section of the shoe should have “firm but well cushioned arch support”.  He does suggest the need for a middle ground here, as too firm support can lead to greater plantar fasciitis pain.

For the toe section of the shoe, Mr. Goom, says it should “reduce great toe extension which can increase load on the plantar fascia”. Consequently, you need a pair of running shoes with a moderately firm toe section that will not bend excessively.

Now, that’s a lot of information to bear in mind when you go shoe shopping. The list that follows takes it all into consideration, however, giving you a heads-up on which shoes you should be reaching for in the store.

A Look at the Top 10 Shoes for Runners with Plantar Fasciitis

Asics Gel Exhalt

The Asics Gel Exalt is a popular choice among runners with problematic arches. This shoe gets high marks for comfort and shock dispersion due to it generous amount of cushioning.


Asics Gel Nimbus 15

With the Asics Gel Nimbus 15, you get a nice roomy toe box and extra cushioning. This durable shoe does the trick for runners with high arches or who tend to suffer from knee and back pain.


Asics Gel Keyano

This highly breathable shoe is lightweight and durable, making it ideal for high-mileage use. A bit on the expensive side, the Asics Gel Kayano is still well-liked by runners looking for a great fit and extra comfort.


Asics GT-2000

The forefoot and heel of the Asics GT-2000 are designed with larger gel units to give you greater comfort. Its forefoot also has a firmer feel and the mid-foot section gives runners of varying foot shape improved support.


Brooks Addiction 11

The Brooks Addiction 11 is an admirable upgrade to the earlier Brooks Addiction 10. It offers wonderful support to flat-footed runners and those with a moderate tendency to over pronate.


Brooks Adrenaline GTS 15

A true favourite among runners, the Brooks Adrenaline is a comfortable blend of stability and cushioning. This shoe is often rated as highly durable at high mileage and a good choice for fast running.


New Balance 1540

Proprietary Absorb mid-foot cushioning and Rollbar supports help the New Balance 1540 offer runners superior motion control. It provides ample arch and heel support, and is a good choice if you are on the heavy side.


New Balance 990V3

The New Balance 990V3 is a good selection for big runners. It offers enviable fit and comfort, plus plenty of shock absorbency with its EVA foam midsole. This reliable shoe easily fits many different foot shapes.


Saucony Guide 7

The functionality of the Saucony Guide 7 is enhanced by strategically placed stability zones. This shoe offers runners maximum flexibility and cushioning with wonderful support for moderate over pronators.


Saucony Kinvara 4

This lightweight shoe gives runners a very supportive fit and is a good choice for high-mileage running. Saucony Kinvara 4’s roomy toe box and low heel-to-toe drop are commendable features, but it is a bit lacking in cushioning.

This detailed video gives you some more help for checking out whether the shoe that caught your eye in the store is a good pick for your plantar fasciitis.

Foot Exercises For Plantar Fasciitis

foot exercises for plantar fasciitis

Have you been experiencing a jolting pain in your heel? Is it the kind of pain that is worse in the morning but subsides as you move about?  

You are not alone.

Doctor of Podiatric Medicine, Amol Saxena, reveals that “Over 50 per cent of Americans will experience heel pain during their lifetime.”    

He cites plantar fasciitis or “heel spur syndrome” as the most common cause.

As annoying as it is, it can be relieved by doing some simple and effective foot exercises for Plantar Fasciitis. There are also steps you can take to prevent future flare ups of the condition.

What is Plantar Fasciitis?

As suggested by its last four letters, plantar fasciitis is an inflammation. Specifically, it is inflammation of the plantar fasciaa - a tough band of connective tissue running from your heel, along your sole and branching out to attach to the base of each of your toes.

The inflammation (and associated pain) occurs when the plantar fascia is damaged. If left untreated, the condition could become chronic or lead to an extremely painful rupture in the plantar fascia.

Who is normally affected by Plantar Fasciitis?

Women are more at risk than men for developing plantar fasciitis. Other persons at risk include those who are overweight or who have experienced weight gain, as in pregnancy.

The American Academy of Orthopaedic Surgeons lists the following as other risk factors of the condition:

  • Difficulty flexing your foot and pointing your toes up toward your shin due to tighter calf muscles
  • Having an arch that's very high
  • Repetitive motion, as when running or doing step aerobic excercises
  • Increased activity level
  • New form of activity

According to the Mayo Clinic, you are also at an increased risk of developing plantar fasciitis if you wear shoes with inadequate support or where your job requires that you stand or walk on hard surfaces for long periods of time.

The Best Foot Exercises For Plantar Fasciitis

1. The Belt Stretch

Equipment: a wide sturdy belt.

Sit on the ground and grab one end of the belt in each hand. Place the ball of one foot in the center of the belt. Keep the knee straight as you use the belt and the muscle at the front of the leg to pull your ankle back towards you.

Hold the stretch for 10 seconds then relax.

Repeat for up to 10 minutes then move on to the other foot, if needed.

2. The Heel Stretch

Equipment: a table or countertop

Spread your feet apart with one slightly in front of the other. Grab the corners of the table and lean forward. Bend your knees and squat down, keeping your feet flat on the ground for as long as possible.

Hold the stretch for 10 seconds - your fascia will stretch as your heel rises from the floor. Relax, stand straight up and repeat the exercise up to 20 times. Switch legs and repeat, if necessary.

3. The Calf Stretch

Equipment: a wall

Stand facing the wall, step one leg out in front of the other and place both palms against the wall.Keep both feet flat on the ground, your back leg straight (this is the leg to be worked). Bend the knee of the front leg as you lean forward into the wall.

Hold the stretch for 10 seconds – your fascia will stretch as you lean forward. Relax, stand straight up and repeat the exercise up to 20 times. If you are experiencing the discomfort of plantar fasciitis in only one leg, then ensure it is the one at the back.

4. The Calf Stretch – 2

Equipment: a wall

Stand facing the wall with one foot out in front of the other. Place both palms on the wall and bend both knees. Shift your weight onto your toes but ensure you keep your heels flat on the ground.

Hold the position for 10-30 seconds. Relax, stand straight up and repeat up to 20 times. Repeat with the other leg behind, if needed.

5. The Step Stretch

Equipment: a step

Stand at the edge of the step with your heels hanging off. Lower your heels to below the line of the step and then raise them back up again.

Relax and repeat, doing 3 sets of 10.

6. The Toe Curl

Equipment: a small towel

Place the towel on the ground and put one foot on top of it. Use your toes to scrunch the towel toward you then slowly smooth it away from you.

Relax and repeat for 3 sets of 10. Switch to using the other foot, if necessary.

7. The Marble Pickup

Equipment: marbles and a small container

Place the marbles and container on the floor. Use your toes to pick up each marble and placeit in the container. Repeat multiple times with one foot then use the other foot if it is also affected.

8. The Toe Stretch

Equipment: none

Sit on a chair and extend your leg, keeping your heel on the floor. Reach down, grab your big toe then pull it up and back towards the ankle and away from the floor. Hold the stretch for 15-30 seconds.

Relax and repeat up to 4 times. Reposition to stretching the other foot, if needed.

Here’s a great video demonstrating six other ways to exercise your foot for plantar fasciitis relief. As the instructor explains, it is best to do these exercises before getting out of bed so that you do not stress the plantar fascia by applying weight to it.

Prevent the Inflammation and Pain of Plantar Fasciitis

Apart from exercise, there are several other ways you can keep plantar fasciitis at bay. WebMd Consider doing these:

- reduce your weight or maintain a healthy weight. The less weight your plantar fascia has to bear, the less likely it is to become damaged

- wear supportive, comfortable shoes with low to moderate heels

- avoid going barefoot on hard surfaces

- replace your worn out shoes as newer ones will give better support and shock absorbency

- switch to low-impact sports and exercise such as swimming and cycling

- apply ice to the area or give your foot a regular ice massage

Get Your Free Plantar Fasciitis Cure Now!

Ever wish you could just get rid of that foot pain once and for all? You know, just use something that actually works?

Well here's your chance. Get your foot back to how it was, just type your email in the box below, click Sign Up and i'll send you everything you need.

What is Plantar Fasciitis & how to Cure it

what is planter fasciitis featured image

What is Plantar Fasciitis? The first bout of this pain might be something out of a horror movie when you wake up one morning and your feet hurt with each progressive step.

As you wonder at what could have happened to you in the night or, more practically, if your age is catching up with you and you are feeling the onset of arthritis, embrace this!

What you have is not permanent and it surely can be treated, so lay back, relax and find out how!

How do I know that what I have is Plantar Fasciitis?

Plantar Fasciitis, also known as the plantar fasciopathy or the jogger’s heel, is characterised by an acute pain in the heel close to the arch.

The ligaments that connect your toes and heel bone is known as the plantar fascia and severing it in any way as to weaken it will result in the pain in the heel that you feel when you start walking.

The distinction in the diagnosis of plantar fasciitis is based on the occurrence of the pain.

You feel this pain to your foot, or both of them, when you start walking after a considerably long period of inactivity or as you rise to start your day.

It is not a throbbing continuous pain and it's unlike that one suffering from arthritis or the Achilles heel syndrome.

Decidedly the most common cause of heel pain, it would be advisable to seek professional advise quickly to get started on treatment and control activities of the condition.

Diagnosis will include an investigative questioning of your lifestyle with particular attention paid to your daily physical activities; if you participate in sporting activities, long stretches of time spent on your feet and any previous injuries you may have suffered.

It will also focus on the point on your heel that has the most pain.

Who is likely to get diagnosed with Plantar Fasciitis?

The occurrence of the condition is estimated at one person in every ten as likely to suffer from it at some point in their lifetime. 

This is because it is caused mainly by the straining of the one ligament that you simply cannot avoid using. With this century’s lifestyle, you just cannot be too careful.

According to statistics posited on webmd.com, persons with a flat heel are readily prone to the effects of a weakened or strained heel. Just as likely are those with a high arch of their foot.

That means you can pretty much self-diagnose by simply carrying out a simple foot shape check on your own!

Another infamous culprit is a hard surface, particularly to you when you walk or run for long periods of time. The foot will get to roll inwards due to the increase in pressure and the intensity of the activity thus pulling on the ligament on the heel bed.

Another infamous culprit is a hard surface, particularly to you when you walk or run for long periods of time. 

Not to be left out as a possible cause of plantar pain would be the aspect of weight. Apparently, the pressure from suddenly increased weight on a person is a ready cause for the straining of feet muscles. Thus if you are over-weight or gain weight markedly you are at risk, says healthline.com/

This accounts for why pregnant women usually get bouts of plantar fascia pain in the later trimesters of their terms.

Not to be counted least on this culprits list is the shoe fitting. Tight fitting shoes and shoes with no flat bed are a real cause of strain on any foot and as such pose a risk of muscle severing; the very muscles which may happen to be the flat band tissues. Of course, you will then get pain in the heel.

Based on patient.info, estimates are that women are more likely to get affected by plantar fascia than men, in figures this has been translated to one man against every two women would get affected. Usually these are persons of ages ranging from forty to sixty years.

Can I get treatment for Plantar Fascia?

Conservatively, most cases of plantar fascia are completely resolved over time with focused treatment. footcaremd advises a shift in lifestyle. You want to go lighter on your muscles if you were one to carry out vigorous activities that lay weight on the feet.

On the other hand, you may need to commence a lifestyle of exercises as at times you do need to strengthen the muscles where you have light calf muscles or fragile Achilles tendons.

Treatment of the condition varies with the intensity of the pain and extent of the tissue damage. At the least severe point, you will get physiotherapy assistance to ease the pressure on the tendons. Usually this is administered with the help of some pain relief medication.

As the pain increases in intensity and severity, you may then need to get splinting administration as well as steroid injections. These may take time to set in and so you may go for months before the effects and the pain subside considerably well.

With a serious case one may need to undergo Extracorporeal Shockwave Therapy (ESWT). This means an external generation of shockwaves to the body so as to give rise to high amplitude energy bouts that would pulsate in a magnetic energy flow to the affected area as fully explained in wikipedia.org.

When all has been tried and still you suffer, you can then get surgery for the foot or both feet. This would be the worst case scenario and it often times than not, results in full treatment of the condition.

Is there a DIY method for treating Plantar Fasciitis?

The video takes you through the preliminary stages of treatment of the plantar fascia condition. At this point, the pain is just beginning and your feet

need relief. The exercises in the video will help you do a physiotherapeutic administration and if not yet serious, the foot may heal.

There are preventive measure as well that you may take to prevent the onset of the straining of foot muscles. Ideally, strengthening them before they are worn out is the best way to keep ligament stress at bay. The video takes you through some simple home exercises you may undertake to strengthen your feet.

Before you get to the stages of electromagnetic shockwaves being administered to your system, it is advisable to take precautionary measures by living a lifestyle that shows much kindness to your feet. Choose your shoes well, take some rest for your feet occasionally and exercise your feet for the intense activities!

Get Your Free Plantar Fasciitis Cure Now!

Ever wish you could just get rid of that foot pain once and for all? You know, just use something that actually works?

Well here's your chance. Get your foot back to how it was, just type your email in the box below, click Sign Up and i'll send you everything you need.

How to Get Rid of Plantar Fasciitis

how to get rid of plantar fasciitis

Have you been suffering from recurring plantar fasciitis inflammation and pain? I bet, at this point, you’ve started thinking that a costly surgery is the only thing that could possibly help. Put that thought out of your head, we can show you how to get rid of Plantar Fasciitis!

According to WebMD, only about 5% of plantar fasciitis cases require surgery - which is only considered as a last resort. The fact is, plantar fasciitis is very treatable on your own and at very minimal cost.

You just have to make a few simple changes, put in a little effort and your “persistent” plantar fasciitis could be gone – for good!

What is Plantar Fasciitis?

If you are looking to cure your plantar fasciitis, then I think it’s pretty safe to say you’ve already read quite a bit about it. So, let’s just do a quick overview here to ensure we cover all the bases.

Your plantar fascia is a tough sheath of connective tissue that runs along your sole from your heel to the underside of each toe. As the “itis" suggests, plantar fasciitis is when your plantar fascia becomes inflamed, swollen, painful and very uncomfortable.

The UK’s National Health Service advices that “sudden damage” and “wear and tear” are thought to be the root causes of plantar fasciitis. These may result from (among other things)

  • overuse
  • repetitive motion
  • shoes that are worn or are ill-fitting
  • prolonged standing or walking on hard surfaces
  • faulty foot mechanics

The pain and discomfort of plantar fasciitis tend to be worse first thing in the morning as you try to take those first steps out of bed.

So... How to Get Rid of Plantar Fasciitis?

  • Exercise

Stretches and exercises for plantar fascia focus on the areas that lead to the condition. As such, it is a good idea to stretch and strengthen the calf muscles and Achilles tendons while you work on the plantar fascia itself.

One exercise to try is the Calf Stretch, where you stand facing a wall with one foot slightly in front of the other. Brace your palms against the wall and dip into your front knee, keeping the back leg straight and your heels on the ground.

There is also the Step Stretch in which you stand at the edge of a step with your heels hanging off. Slowly bounce on the step by lowering and raising your heels. You are sure to feel this stretch in the back of your legs as your calf muscles get to work.

The Dent Neurologic Institute suggest a series of stretches you can do while still in bed to loosen up your plantar fascia before subjecting them to having to bear your weight. This is a great way to relieve the “first step pain” of plantar fasciitis.

  • Massage

You can give yourself a foot massage by using your fingers to kneed and loosen up your plantar fascia. Heelthatpain.com suggests that using your thumbs to massage the plantar fascia in a circular motion will give you much needed relief.

The site also recommends that you “Focus on the base of your heel where your plantar fascia ligament meets your heel bone.” Another area to work is the ball of the foot down to the underside of the heel bone.

Ice massages are also very good at easing plantar fasciitis. Try freezing a water bottle or a golf ball and using it to roll your arch. You can also roll the entire sole of your foot, stopping to give different sections individual attention.

  • Posture

The curve of your spine gives your body a natural forward tilt which helps to distribute your weight evenly over your feet. With poor posture, however, that distribution becomes uneven, causing undue stress and strain on your heels and plantar fascia.

Correcting your posture will take some conscious effort on your part. Throughout the day, try to remind yourself to keep your body in alignment all the way from your neck, shoulders, torso, hips and knees down to your ankles.

Your shoes or shoe inserts can help you in correcting your posture. There are insoles that are sold specifically to help with this and to alleviate the pain of plantar fasciitis.

  • Shoes

Quite often, persons suffering from plantar fasciitis are warned by their healthcare provider to avoid going barefoot or wearing flip-flops. From the moment you step out of bed, you need  to give your feet adequate support by wearing the right type of shoes.

Shoes that provide sufficient arch and heel support plus good shock absorbency are perfect for managing plantar fasciitis pain. If you are a runner or are involved in another sport then there are shoes readily available to provide you with plantar fasciitis relief.

When shoe shopping with plantar fasciitis look for shoes with

  • a roomy toe box (inside front section of the shoe)
  • a firm heel counter (inside heel section of the shoe)
  • a rigid sole that only allows for bending right where your toes would naturally bend
  • laces that you can tie them in different patterns to support to different sections of your foot
  • Weight Management

If you stop to think about it, you will realise that the soles of your feet actually have to bear the entire weight of your body. The more weight they have to bear, then the more stress they will be under as you stand and move around.

Reducing excess weight can do your plantar fascia a world of good. Your weight management routine should NOT involve high impact exercises, however, as these cause added stress to the plantar fascia. Cycling and swimming are great alternatives.

What Kind of Professional Help Can You Get?

A physiotherapist, podiatrist, orthopaedist or trained massage therapist can offer you very real help and advice in the management of your plantar fasciitis. Apart from any procedure they may perform, you’ll get instructions on at-home treatment and exercises.

Dr. Donald DeFabio, a Chiropractic Orthopaedist uses a short, informative video to ably demonstrate a sample of two possible techniques used in the treatment of plantar fasciitis.