Plantar fasciitis – a painful inflammation along the bottom of the feet that many people feel during their first steps after getting up – regularly appears when people overexert themselves during certain activities, stand excessively, use poor foot dynamics or are overweight. If you suffer from plantar fasciitis, you already know how uncomfortable it can be.
Luckily, there are natural things you can do to help.
To prevent plantar fasciitis, you can practice a set of specific exercises and stretches that will only take you a few minutes daily and should resolve some of the issues you’re having.
Below, we’ll explain to you how to eliminate the pain from plantar fasciitis naturally with these simple tips.
Video: Dr. Alysha from Evolve Chiropractic Shows How to Eliminate Pain from Plantar Fasciitis
Plantar Fasciitis: Who Does it Affect the Most?
What is the Plantar Fascia?
Risk Factors for Plantar Fasciitis
- Being overweight.
- Tense calf muscles. These make it difficult to bend the foot and pull the toes closer to the tibia. This is why calf stretches can be particularly useful in rehabilitation.
- Having a very pronounced (high) arch or conversely, flat feet.
- Performing a repetitive impact activity such as running or standing for long periods of time on a hard surface.
- Starting a new activity or one of greater intensity than usual.
- Wearing shoes that don’t fit well or are worn out.
- Excessively rolling the feet inward when walking (pronation).
- Age, particularly if you are between 40-60 years of age.
Symptoms of Plantar Fasciitis
- Feeling pain when walking – especially the first few steps upon waking in the morning.
- Discomfort when turning the foot after a long time of being inactive, for example, when we stay in the same posture without moving for hours.
- Severe ache after working out or being active in general.
Recommended Exercises to Relieve the Pain of Plantar Fasciitis Naturally
- Find a step or other flat surface that allows you to keep the front of your foot supported while the back of your foot can move downwards (In the video, Dr. Alysha uses a special angled platform made for calf stretches so you can use one of those as well if you have one – in which case you can simply perform the exercise as shown).
- Stand towards the end of the surface with firm toes and a slightly elevated heel.
- Carefully lower your heel without bending your knees, letting your toes rise naturally. This will create a stretch in your calf muscle.
- Hold this position for 30 seconds then come back to the initial position.
- Switch feet and repeat.
- Perform 10 repetitions of this exercise on each side, 3 times a day.
- Place your hands on a wall.
- Stretch out your arms and move one of your legs straight back while the other knee is bent slightly.
- Without taking your heels off the ground, bend your body forward.
- Hold it for 30 seconds to feel the stretch.
- Do 10 repetitions 3 times a day.
Myofascial Release Using Ball Rolling
- Using a lacrosse ball or frozen bottle of water, apply pressure to the sole of the foot by rolling it over the chosen object. Doing this with a frozen bottle of water has the added benefit of helping reduce inflammation in the foot.
- Do this for a few minutes. You can perform this exercise while doing other things like watching TV or sitting at your desk.
Mobilizing the Foot
- Sit in a comfortable position where you can interlock your fingers between your toes.
- Splay your fingers between your toes and start bending the toes backwards.
- Rotate your toes slowly, with light pressure.
- As your foot begins to relax, move your fingers further through the spaces between your toes and intensify the movement slightly.
- Do this for a few minutes on each foot.
Wrapping It Up