3 Ways To Treat Plantar Fasciitis

3 Ways To Treat Plantar Fasciitis

Plantar fasciitis is a real pain to say the very least, it is one of those conditions that both really really hurts and is really really inconvenient.

Plantar fasciitis is a painful and common foot condition that affects millions of people worldwide. It is caused by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. The condition is often characterised by sharp pain and stiffness in the heel and arch of the foot, especially in the morning or after extended periods of inactivity. In this blog, we will discuss three ways to treat plantar fasciitis.

1. Stretching and Strengthening Exercises

Stretching and strengthening exercises can help alleviate the pain and discomfort associated with plantar fasciitis. Simple exercises, such as calf stretches and toe curls, can help stretch and strengthen the muscles and tendons in the foot and ankle, reducing the strain on the plantar fascia.

Other exercises that may be helpful include heel raises and toe taps. These exercises help to improve the strength and flexibility of the foot and ankle muscles, which can reduce the likelihood of developing plantar fasciitis in the future.

Here are some tricks you can try at home:

Plantar fasciitis trick 1 – Roll an ice bottle – Fill a plastic bottle with water, freeze it and roll the sore part of your foot back and forth for 15 minutes to reduce inflammation and slow down nerve impulses from the painful area.

Plantar fasciitis trick 2 – use a shakti mat – Buy yourself a shakti mat ( don’t be scared ) . You can start just by resting your foot gently on the mat while you sit on the sofa if it’s too sore to put pressure on it. Repeat every day for 5 minutes at whatever level of pressure you can handle and gradually increase pressure over time

Plantar fasciitis trick 3 – stretch your toes up – Point your toes firmly up towards the tip of your nose hold them stretch down through your heel ( like trying to make your leg longer between the hip & your heel ) hold the toes and heel stretch for 30 seconds then relax x 10 reps – repeat OFTEN.

2. Footwear Modifications

Wearing the right footwear can also help alleviate the symptoms of plantar fasciitis. Shoes that offer good arch support and cushioning can help reduce the pressure on the plantar fascia, reducing pain and discomfort.

Orthotic inserts, which are custom-made to fit the shape of your foot, can also provide additional support and cushioning, reducing the strain on the plantar fascia. Night splints, which keep the foot in a stretched position while you sleep, can also help to alleviate pain and stiffness in the morning.

3. Rest and Ice

Rest and ice are two simple and effective treatments for plantar fasciitis. Resting the foot and avoiding activities that aggravate the condition can help reduce inflammation and promote healing.

Icing the affected area for 15-20 minutes at a time, several times a day, can help reduce pain and inflammation. Ice can be applied using a cold pack, a bag of frozen peas, or a cold water bottle.


Plantar fasciitis can be a debilitating condition that affects your quality of life. However, with the right treatment, it is possible to reduce pain and discomfort and prevent the condition from worsening.

Stretching and strengthening exercises, footwear modifications, and rest and ice are three effective ways to treat plantar fasciitis. If you are experiencing persistent or severe pain, it is important to seek medical attention to rule out other potential causes of foot pain and to receive proper treatment. By taking care of your feet and using these treatments, you can reduce pain and discomfort and enjoy an active and healthy lifestyle.

If you want to look deeper into this issue and try to figure out what is causing your plantar  fasciitis or heel pain please feel free to get in touch. We take people through a process that starts with looking at the foot and how it is functioning when you walk and run. We aim to find preventative measures that can help with your pain both now and in the future.. we are in for the long haul.

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