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Home remedies for Plantar Fasciitis

2/26/2016

11 Comments

 
This blog post contains affiliate links to products I recommend and use myself. If you choose to buy them I may receive a small commission at no extra cost to you. Thank you for your support!
Home rememdies for plantar fasciitis
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.

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.

Taping for plantar fasciitis
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,

11 Comments
Mona
3/1/2016 03:17:02 pm

Wendy,

I love this article and all the tips given for dealing with such a painful and debilitating injury. I will surely try these. I have been dealing with plantar fasciitis for several months and with all the things a mom has to do in our days I need all the tips I can use to keep moving this article will help keep me keep moving. Thanks so much! :)

Reply
Wendy link
3/1/2016 04:24:22 pm

Mona, I am happy to hear you'll intentionally make time for these remedies...hope you are moving pain free again soon!
Thank you for stopping by.
Keep moving mama

Reply
Wendi
3/1/2016 05:04:01 pm

Wendy, your article is filled with many ideas of how to releive foot pain and I found it very useful. I too have been dealing with with foot pain for over 8 months. You listed many different ideas and suggestions. If I listed the ones that worked for me the best is wearing athletic shoes regularly and cut out the flip flops. This one was really hard for a Cali girl. Next is rolling a frozen water bottle under my feet and and oh that ice foot bath is very, very cold so watch out. Stretching before exercises and before getting out of bed is a must. I have seen significant improvement and want to try the taping of the foot next. This blog is very informative with lots of great info. Thanks!

Reply
Wendy link
3/2/2016 04:00:03 pm

Wendi,
Glad you are making progress with your plantar fasciitis and learning how to control it. The ice bath is a real challenge...but super effective at reducing inflammation. Thank you for reading my blog, I truly appreciate the feedback.
Keep moving mama!
Wendy

Reply
Maria
6/18/2016 06:56:14 am

Wendy,

Great article!

Pain first thing in the morning? Check!
Pain when running or standing? Check!
No flip flops? Oops.

I thought wearing flip flops would help after wearing shoes all day. Good to know! I have some tape and will try it. Maybe some ice (I like Wendi's idea of frozen water bottle!). And time to get new shoes with more arch support! Thank you for this article!

Reply
Wendy Hoag link
9/28/2018 07:13:14 am

Hope these modifications work well for you. Catching it early makes a big difference.

Reply
Lily Brunaz link
9/28/2018 01:59:33 am

This was THE BEST tutorial ever! Thank you so much & I will be sharing this with everyone I know!

Reply
Wendy Hoag link
9/28/2018 07:14:06 am

So glad to hear it is helpful! And yes, I would SO appreciate you sharing it.

Reply
rachel frampton link
6/23/2020 09:59:34 pm

I have been suffering from plantar fasciitis, which started ever since I started my hiking activity. I'm glad you shared this by the way; I'll make sure to avoid wearing any flip flops first. I'd also keep in mind to stretch my muscles along with the heel, every after exercise.

Reply
Wendy Hoag link
6/24/2020 08:17:10 am

Rachel Happy to hear you are giving these a try, best of luck!

Reply
https://calgarypodiatry.ca/ link
4/30/2023 07:33:45 pm

Awesome! Thank you for this essential information. I highly suggest this site also to introduce a foot solution, I hope you can gain more information.
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    Wendy Hoag

    Combining a love of real food, commitment to exercise, a home based business and a family without going over the edge is the balance I seek daily. There is a confidence that comes from combining these things into life.

    This blog and Personal training are my offering to women looking for that confidence too.

    What ever you do, whatever your challenges are, keep moving mama!

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    This blog post contains affiliate links to products I recommend and use myself. If you choose to buy them I may receive a small commission at no extra cost to you. Thank you for your support!
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916-690-7624 [email protected]
Elk Grove, CA

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