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4 Ways to Relieve Plantar Fasciitis Pain

Hand on ankle

Did you leap out of bed this morning, ready to start your workout, only to feel pain on the bottom of your foot? You might have plantar fasciitis.

This can occur when the connective tissue that runs along the bottom of your foot becomes inflamed. It can happen through overuse, poor arch support or because of a bone spur.

If the pain is overwhelming and won’t go away, you should consult your doctor to make sure it isn’t caused by something that needs more serious medical attention. In the meanwhile, there are a few things you can do to relieve it, including:

  1. Rolling your foot over a tennis ball.
    The elastic nature of a tennis ball makes it ideal to massage the bottom of your foot. Stand on your good foot and use a wall or piece of furniture to steady yourself. Then press the aching foot down onto the ball, rolling it around the tender areas. This should relieve some of the pain.
  1. Calf stretches.
    Stand with both arms outstretched, touching the wall. Bend the knee on the side of your body that’s not hurting. Then, stretch out the leg with the aching foot. Hold that position for 30 seconds, relax, and then repeat. Do this five times.
  1. Calf stretches in bed.
    Lay flat on your back, then lift the leg with the aching foot. Reach out the arm on the same side of the body and grasp the top of the foot, pulling it towards you. Hold that position for 30 seconds, relax, then repeat four more times.
  1. Frozen bottle roll.
    This exercise is exactly like the tennis ball roll, only you use a frozen water bottle instead. The lower temperature should sooth your muscles.

For more tips and tricks on how to treat plantar fasciitis, see your friendly PTs at Core PT! In the state of Iowa, many insurance providers don’t require that you consult with your doctor before making an appointment with a physical therapist. Why not contact us today?

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