Tips To Easily Deal With Plantar Fasciitis

Plantar fasciitis produce stabbing pain in foot every morning.  Its difficult to carry such pain as well as ruins your morning.

What is plantar fasciitis?

A thick band of connective tissues that run along the bottom of your foot is known as plantar fascia. It work as shock absorber during walking or running and also provides support to foot arch.

Inflammation of this fibrous tissues is called as plantar fasciitis.

Due to lot of reasons tension over the plantar fascia increases which results in to the tiny tears within the fascia. These tears causes inflammation of fascia leading to dull aching or stabbing pain in sole of foot.

Usually these pain get worse during the morning hours, especially when patient gets out of bed and fade away as day progress.

When patient sleep, plantar fascia gets contracted and body tries to heal the tears. But as soon as you get up and start moving, a sudden strain on fascia causes pain.


Common Causes

Plantar fasciitis can be triggered by lot of things including worn out and ill-fitting shoes, excessive running, increased pressure on foot arch because of obesity, poor foot bio-metrics, standing for long hours on hard surface etc.


Plantar fasciitis is common in age group of 40 to 60 but can be found at any stage of life.

Excessive Exercises

Certain exercises that put pressure on foot arch can trigger inflammation of fascia, usually when done excessively or for longer period.

These exercises includes barefoot running, belle dancing and aerobics.

Contracted (chronically tight) Muscles of Foot

Contracted muscles of foot (like calf muscle & achilles tendon) pulls fascia & causes unwanted pressure that leads to many tiny tears in fascia leading to inflammation.

These chronically tight muscles are result of muscular injuries or lack of stretching.

Altered Foot Bio-metrics

Altered foot bio-metrics may result into inflammation of fascia.

Overpronation foot or odd gait of foot because of any reason can cause plantar fasciitis.


Excessive weight puts lots of pressure on foot arch which leads to increased stress with fascia.


Plantar fasciitis either causes stabbing or dull aching pain and one must get rid of it as soon as possible.

Early treatment can easily reduce pain of plantar fasciitis.

Every patient needs to be treated with different angle as one treatment format doesn’t relieves suffering every patients. Figur out what triggered your plantar fasciitis, is it your ill-fitting shoes? or excessive dancing?

Once you get to know the cause, avoid doing it again and consult your doctor for further treatment.

He will advice some pain relieving pills, and stretching exercises. Here are few useful exercise that you can do if you are suffering from plantar fasciitis.

Try to avoid exercises that build up stress in foot arch like dancing, running and barefoot walking. Instead opt for those stretches that help you to stretch feet muscles without causing excessive pressure on foot.

Stretch you your lower legs and calf muscles.


Stand on doorframe, placing your front part of foot against the frame & keep heels on the ground. This will stretch your calf muscle.

Hold for 20 to 30 seconds and repeat for 5 times a day. You can even do calf muscle stretch by sitting on floor and keeping your both legs stretched out in front of you. Wrap a towel around your sole and pull it back & hold it for 30 seconds.

Repeat this for 3 to 5 times a day.

Check out plantar fasciitis stretches that can useful to relieve pain.

Ice therapy

Ice therapy can be useful if the condition is acute.

Roll your affected foot over frozen water bottle for 5 to 6 minutes, three times a day.


Gentle massage of foot can help.

Get a foam roller or a tennis ball and roll your foot over it for few minutes daily.


Anti-inflammatory pills Like ibuprofen can help to reduce inflammation and relieve pain. Do not forget to consult your doctor before you start any medication.


Rest is the most important aspect of many foot problems including plantar fasciitis.

Rest reduces stress on feet and give body time to heal tears in fascia.

Pay attention to footwear

If your shoe is ill-fitting or worn out and causing discomfort to your feet then change them immediately.

Get yourself a new foot wear that fits perfectly and provide comfort as well as good arch support.

Use Insoles

Using insoles within shoes may help. Insoles are great supporters to your foot arch.

Work out to do if you have plantar fasciitis

Though exercise can put more stress on plantar fascia, some workouts can be performed to stretch your calf muscles and stay fit. Do not over do any exercise until your pain get resolved.

  • Swimming
  • Yoga
  • Rowing Machine
  • Elliptical Machine
  • Mat pilates

Proper diagnosis, medication, physical therapy, enough rest and certain lifestyle changes like losing weight help recover your foot from inflammation of plantar fasciitis.

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