How to Relieve Plantar Fasciitis

Hello Sythe. This is my 5th guide on my journey to become a User Educator. This guide will teach you how to relieve plantar fasciitis. It's something that I suffer with and if you somehow get it, then you may follow these tips to help relieve it.

What is plantar fasciitis? It is the most common cause of pain on the heel. It's the inflammation that goes on in your foot. It's caused by overusing the ligament (the one that runs across the whole bottom of your foot) and it causes inflammation and slowly tears your plantar fascia. This often occurs in middle-aged people and athletes. It happens a lot with soccer players because soccer cleats don't support the foot as much as regular tennis shoes do.



What usually happens when you have plantar fasciitis? There is a deep pain right below your heel and it hurts the most when you get out of bed and start walking around. Based on personal experience, after sitting for awhile, the spot right below my heel (plantar fascia) will start hurting like it does when I first get out of bed. Sometimes, your heel might look swollen and the more you use your foot, the more swollen and the deeper the pain gets.

How to relieve it. First thing to do, before getting out of bed is to stretch the foot that is affected with plantar fasciitis with a long sock or a towel. These are also called 'towel stretches.' You should feel the ligament that crosses your whole foot stretch, as well as your calf muscle and achillies tendon. If you think you have this, you also need to be icing it 2-4 times a day for at least 15-30 minutes for the first 48-72 hours. If the pain is still present, you might need to fill a bucket up with warm water and let your foot soak for about 15-30 minutes. Again, you should do this at least 2-4 times a day.





You should try taking 2 Ibuprofens/Advils every 4 hours and it'll help relieve some of the pain. If it's okay with your doctor, he might ask you to double your dosage amount.



Rest. Just rest. Take it easy and lay back on the physical activity.

You might need to get a new set of shoes/cleats if you contiuously get pain on your injured foot.

Cushions. Putting cushions in BOTH your feet will help you while you walk and will reduce some of the pain as you take steps. You can find specifically made brands of Dr. Scholl's cushions that are made for plantar fasciitis.



Visit a doctor. Your doctor will recommend what you need to do if the following tips don't help you. Depending on the severity of your injury, he/she might ask to take some X-Rays.

Almost all of this information is based on experiences and I currently have minor plantar fasciitis.

Any feedback is appreciated. Thank you.

Credits to Google Images.​