1. Do Daily Stretching Exercises
Daily stretches can help you manage the heel pain that results from plantar fasciitis. Gently flexing your foot several times before you get out of bed in the morning can help loosen up the plantar fascia, a section of tissue that spans the sole of your foot. Calf exercises strengthen your lower leg and can help you live more comfortably with plantar fasciitis. Roll up a towel and put it under your foot. Take one end of the towel in each of your hands and pull upward, allowing your foot to flex. You should feel a stretching sensation in your calf muscles. Don't pull so hard that you begin to feel pain.
2. Wear Proper Shoes
You can reduce the amount of pain you have in your heels by wearing proper footwear. Many people get plantar fasciitis because they don't have enough arch support. Choose shoes that give you enough arch support and cushioning in order to avoid these problems. Very flat shoes (like sandals and flip flops) as well as high heels can put too much pressure on your feet, causing irritation of the fascia. Most kinds of sneakers geared toward walking and running will give you the support you need to deal with fasciitis pain, as will many styles of closed-toe shoes that tie. If you have a lot of pain in your feet, you shouldn't go barefoot any more than necessary.
3. Treat Plantar Fasciitis Pain Effectively
Living with plantar fasciitis means knowing how to treat the pain effectively. Some people find relief through over-the-counter anti-inflammatory medications. You may feel better by putting an ice pack to the bottom of your foot to reduce inflammation. A rolling exercise using a frozen can of juice concentrate can both ease the pain and stretch the fascia. Put the can under your foot and just roll it back and forth while you are sitting or standing. If over-the-counter remedies aren't doing the trick, talk to your doctor about corticosteroid injections as a treatment option.
4. Take Time Off Your Feet
Rest is often the most important pain management tool for plantar fasciitis. Keep off your feet as much as you can when your pain is at its peak. Know your limits for how much walking and moving around you can do before you start to feel pain again, and respect those limits. Pushing yourself can only make you feel worse and will take more time to heal.
