3 Things You Can Do at Home for Plantar Fascitis

3 Things You Can Do at Home for Plantar Fascitis

You wake up in the morning and you’re dreading getting out of bed because you know, you know
those first few steps are going to be absolute agony. It started a couple of weeks ago and it was just
one side, but now it’s become significantly worse and you’ve started to compensate and now the
opposing foot is starting to hurt as well. So what have you done so far – you’ve already changed your
shoes and it got better for a little bit but now it’s back, you’ve tried some stretches but they only
work for 30 minutes or so. What do you try next?
Plantar Fasciitis is one of the most common sources of heel pain. The plantar fascia is a piece of
strong and thick tissue that runs along the bottom of the foot. It connects the heel bone to the toes,
helping to distribute the load of the body as you stride through gait. Inflammation of the plantar
fascia (most commonly at the site of attachment at the heel), is due to a biomechanical overload.
So what can you do at home before you come into the clinic:

  1. Warm Up with Spiky Ball on the Bottom of the Foot (30 seconds each foot): Before stepping
    on the floor upon waking up, gently roll the spiky ball on the bottom of your foot to warm up
    the fascia. If you don’t have a spiky ball, try an iced water bottle or a golf ball and really push
    it into the grooves of the areas that hurt.
  2. Calf Wall Stretch (3 sets x 30 seconds each leg): Lean into a wall and place the leg to be
    stretched behind the other leg. Make sure the foot behind you is pointing straight ahead
    towards the wall. Ensure that the back leg is straight. Gradually lean into the wall by slowly
    bending your elbows, with the heel of your foot always touching the ground.
  3. Good Shoe Wear: Too often enough, shoes are worn away and the body is compensating
    with the plantar fascia. Make sure there is no wearing patterns on the outer sole. If there is
    go and get yourself some good shoes that have a nice firm heel counter and a strong sole.

If symptoms persist and further advice is needed, head over to our online bookings or call 9569 5145
and make an appointment with one of our team members today.