Home remedies for Plantar Fasciitis

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Plantar fasciitis is by far is the most common pain my running clients ask about. My husband and both kids also have flat feet making plantar fasciitis fairly common in our house. So my research into the topic has been fueled by a need to keep all of the above moving.
 
Symptoms of Plantar Faciitis

• Tightness or pain along the heel, especially first thing in the morning
• Aching arches
• Worsening pain with running or prolonged standing

 
If this sounds all too familiar, seek out a doctor’s advice. If it is confirmed to be plantar fasciitis there are a number of things you can do at home to speed recovery and reduce re-occurrences.
 
No flip flops
I know, it’s no fun at all. Flip flops do not provide support and make the arches work extra hard. Forget walking barefoot too. Choose shoes that provide arch support and cushion…athletic shoes are best. If you are a runner or long distance walker it is well worth having your local running store fit you in the proper shoe. Even after you recover limit flip flops and bare feet as much as possible.
 
Stretch
After exercise be sure to stretch the muscles along the heel and arch of the foot. A simple calf stretch works perfectly. Use a curb or step to increase the range of motion in this stretch.
 
Keep moving tip: My husband has had great success with the Pro stretch. It's basically a device that simulates a curb and allows you to do an effective calf stretch anywhere. Keep it next to your shoes and make a habit out of using it before putting them on.

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Draw the ABCs
That shooting pain when first out getting out of bed is a typical symptom of plantar fasciitis.  When you first wake up, hang your feet over the edge of the bed. Using your whole foot and ankle draw the ABCs in the air. This stretches and strengthens the muscles in the foot and ankle that have tightened while we are asleep.
 
Ice bath
This one is a tough one to do but it's very effective in controlling the swelling around healing tissue. After exercise or stretching, fill a large tub with ice and water. Stick your whole foot in and keep it there as long as you can stand it. Till numb is best. Repeat this several times a day.

Rolling your foot on a frozen water bottle can provide relief for smaller flare ups, but there's no replacing the whole foot ice bath. Sorry.
 
KT tape
Therapeutic tape used by physical therapists is now commonly available. KT tape is my preferred brand. Tape one piece from the ball of your foot over the heel and anchor it to your ankle. Then another shorter piece the opposite way, starting inside your arch over the initial strip and across to the outside of the ankle. This taping method provides a bit more support during activity, and is much less bulky than an ace bandage.

I firmly believe that actively recovering from injury keeps your body moving and your mind confident. You need to rest your foot, but there’s no need to stop moving completely.

Swimming, biking, weight training, pilates and yoga are great exercise avenues while your foot recovers. Warm up with gentle movement before exercise, follow exercise or prolonged standing with stretches to reduce the chance of re-occurrence substantially.
 
Comment below with your experiences and feel free to share, post, tweet and pin for others.
 
Keep moving mama,