How to Get Rid Of Plantar Fasciitis in 5 Easy Steps
You just went to the doctor, and they told you that you have plantar fasciitis. This is terrible news, especially if you are a lover of shoes and heels like myself. Being told that I can no longer wear my favorite pair of red anchor
What You Need:
Here I will explain how to get rid of plantar fasciitis with the following items.
- A hand towel, belt or rubber exercise band.
- Loose and comfortable gym clothing. You do not want to exercise and stretch in your normal, everyday work clothes.
- Good gym sneakers. Do not wear cheap sneakers with zero support. That is one of the culprits of plantar fasciitis. Or the right insoles for plantar fasciitis.
- A wall or a high sturdy table.
- A tennis ball or a stress ball. It needs to be sturdy but also gives. Do not go out and buy a new tennis ball, but borrow one from a friend if you do not already have one.
- A frozen water bottle. My personal favorite is the Poland Spring bottles since they seem to be the most circular and fit around my foot the best.
How to Get Rid of Plantar Fasciitis
Step 1: Get in that good calf stretch eat morning. You can start your day by grabbing a hand towel, belt or rubber exercise band and stretch out your calf muscles. I usually begin by stretching out my right leg and then bending my left leg to my right so I create a 4 with my legs.
I proceed to wrap my rubber exercise band around my right foot and gently pull my foot towards me with the rubber band. I hold it for 30 seconds and then let rest. I continue to do this for 4 or 5 times with my right foot and then do my left foot. This helps to wake up my calf muscles prior to walking. Keep in mind that you need to keep your foot straight for best results.
Step 2: If you still need that morning stretch to get going, I advise you to stretch your plantar fascia. All you need to do is put both of your legs straight out in front on you and lean forward and grab your toes. Pull them towards you and hold for 30 seconds. You should do 5 sets for best results. Your muscles that were once tight should begin to feel loose after the 2nd or 3rd set.
Step 3: Now it is time to get off the ground and take your first steps of the day. I advise you walk to either a sturdy table or a wall to do this next stretch geared towards your calf muscles. You will want to lunge forward with your right leg first. Make sure you are facing the wall or sturdy table.
When lunging on your right leg, grab the table, or lean onto the wall and extend your back leg with your foot planted on the ground. You should be pushing against the wall or table to get the best stretch for your back leg. Hold this stretch for 30 seconds and then also do this for 5 sets before switching legs.
Step 4: Once you have done all of that stretching, you deserve a nice massage. That is a massage for your foot. This is where your tennis ball or stress ball comes in handy. Just place it on the ground and roll your foot on it going forwards and then backwards. You want to make sure you feel the pressure, but you do not want to make it sore. Do this on each for foot a few minutes a piece.
Step 5: The final way of how to get rid of plantar fasciitis: through an iced water bottle. It is the same process as the tennis ball, but since it is frozen, it will help to reduce the inflammation in your foot.
I recommend you do this at the end of each day, especially if you are on your feet for much of your day. Just place the frozen water bottle on the ground and roll it back and forth one foot at a time. Do this for about 5 to 10 minutes per foot. Just a warning, but you may need more than one bottle depending how frozen it is.
So that is how to get rid of plantar fasciitis in 5 easy steps. You may not completely get rid of the inflammation, but you will at least be able to control it. Try this out for a few weeks and see how your feet feel. Remember, there are no quick fixes so give this time. Ask your doctor if they advise you to continue with these stretches. Your doctor may be able to provide you with better tips.
Remember to wear work boots or good insole for plantar fasciitis, athletic sneakers, shoes or boots with good arch support, stay off your feet as much as possible, and complete these exercises once or twice a day. And ladies, you should only wear that 4 inch heals on special nights out. Not on the dance floor, though.