Managing Plantar Fasciitis at home
Plantar fasciitis is one of the most common causes of heel pain, affecting many people throughout their life’s. This condition occurs as a result of collagen degeneration of the plantar fascia and surrounding structures.
Originally it was thought to be as a result of inflammation however recent studies demonstrate degenerative change and a lack of inflammation.
Common signs and symptoms include:
· Pain that is worse after periods of rest or sitting for long periods
· Pain that is worse first thing in the morning
· Sharp pain over the heel bone
· Tight calf muscles & Achilles tenson
If you’re struggling with plantar fasciitis, you know how much it can affect your daily life. The good news is there is lots you can do at home to help your discomfort.
At Home Plantar Fasciitis Management:
Use a Ball to Massage the Sole of Your Foot
One of the easiest ways to relieve some pain and tension associated with plantar fasciitis is by gently massaging the bottom of your foot using a small, firm ball. The ball works to break up adhesions in the fascia, improving circulation and easing tightness in the muscles.
How to Do It:
1. Pick your ball: A golf ball, tennis ball or a massage ball works great.
2. Place the ball under the arch of your foot: Sit in a chair or stand with the ball beneath the middle of your foot.
3. Roll the ball: Gently roll the ball back and forth across the sole of your foot. Focus on the arch and avoid putting pressure or using the ball on your toes or heel.
4. Do this in the morning and again at night for a few minutes each time.
This simple massage technique helps release the tightness in the plantar fascia and can reduce inflammation. It’s especially beneficial when done before and after walking or standing for long periods.
Mobilise the Foot
One of the most effective ways to relieve plantar fasciitis pain is by improving the mobility and flexibility of the foot. This helps to stretch and activate the muscles along the entire length of the foot, including the plantar fascia.
How to Do It:
1. First thing in the morning - before standing up or putting any weight on your feet, sit up in bed or on a chair with your feet flat on the floor.
2. Focus on your toes: Slowly and gently bring your toes towards your head and then pointing them down towards the ground, as if you’re trying to stretch the entire length of your foot.
3. Repeat 30 times: Do this movement slowly and with control, ensuring you are gently stretching both the top and bottom of your feet. This mobilizes the fascia and warms up the muscles before weight bearing.
** you may also try and write the alphabet with your foot
Doing this first thing in the morning is key, it also reduces the likelihood of the painful "first steps" you may be used to when you get out of bed.
Self Mobility
How to Do It:
1. First thing in the morning – before standing or putting weight on your feet, sit up in bed or on a chair with your feet flat on the floor.
2. Use your hands to gently manipulate the bones of your foot: Start by cupping your heel with one hand and placing your fingers along the arch, while the other hand supports the toes. Slowly and gently move each part of your foot (heel, arch, toes) in small, controlled circular motions or flexing movements.
3. Spend 2-3 minutes: Focus on gently moving the bones and joints to promote circulation and flexibility in the fascia and surrounding tissues.
Additional Tips for Managing Plantar Fasciitis:
- Wear supportive shoes: Shoes with arch support and cushioning are essential. Avoid walking barefoot on hard surfaces for long periods or uneven surfaces like the beach.
- Stretch regularly: In addition to the above exercise, make sure to stretch your calves and hamstrings, as tightness in these areas can contribute to foot strain.
- Rest and ice: If your pain worsens, take breaks to rest your feet and apply ice to reduce inflammation.
- Foam roll: Foam roll through your calf muscles, often tension in the calf muscles can contribute to plantar fasciitis.
While self-care strategies like these can be incredibly effective, it’s important to seek professional help if your symptoms persist or worsen. An Osteopath can assess your walking mechanics, identify any contributing factors (such as poor posture or imbalances), and create a tailored treatment plan to support your recovery.
We combine hands-on techniques, stretching, strengthening exercises, and education to help manage and treat conditions like plantar fasciitis.
If you’re struggling with plantar fasciitis or have any questions about these tips, don’t hesitate to get in touch with us.
Reach out today to book an appointment and learn more about how Osteopathy can support you through plantar fasciitis treatment