Getting Relief From Plantar Faciitis

Plantar faciitis is a foot condition that occurs when your plantar fascia becomes inflamed. The plantar fascia is the tissue that goes from one end of your foot to the other. The condition can be caused by many things including weight gain, suddenly going from lots of activity to very little, previous injuries and a lack of good arch support. Plantar faciitis can be extremely painful, especially in the morning. If you suffer from this condition, you can learn about some ways you can alleviate some of the pain in this article.

Stretch before you get out of bed

Getting out of bed in the morning can be the most painful part of your day when you have plantar faciitis. You may find you need to grab on to furniture, limp or sometimes even crawl to make it to the bathroom each morning. Stretching while you are still in bed will help make the trip out of bed less painful.

A good stretch to do can be done with the use of a sock. You want to lie on your back in the bed and loop the sock around the bottom of your foot. It should be positioned on the ball of your foot. Grab each end of the sock with each hand and straighten out your leg. Pull the sock toward you so your toes come closer and closer toward you. Hold this position for a few seconds, release and repeat the stretch.

You also want to stay on your back and point your toes away from you. Hold the position for a few moments then slowly raise your toes toward the ceiling. Do this stretch about ten times in a row. You can also move your feet in a circular motion for five rotations.

Massage your feet

Plantar fasciitis is one of the conditions that can be temporarily relieved with a good massage. You should sit in an Indian style position and grab one of your feet with both hands. Use your thumbs to massage your foot with a good amount of pressure. Taking your foot in your hands and squeezing it will also bring some relief.

Use a frozen object

You can relieve some of the pain with a frozen object such as a frozen water bottle or a golf ball that has been in the freezer. Roll your foot on the object trying to put a good amount of pressure on the area that hurts.


Since plantar faciitis is caused by inflammation, using an anti-inflammatory can help reduce that inflammation and help you to feel better. If you aren't getting enough relief from the over-the-counter ones, your foot specialist like Larsen, L. Craig DPM- Larsen, Clark C. DPM can prescribe you stronger ones.