When taking your first steps of the day, do you feel a sharp pain at the bottom of your foot? You amongst approximately two million other people in the U.S. are having sharp pain along the inner aspect of the arch and heel. Your doctor has diagnosed it as plantar fasciitis and gave you several options for plantar fasciitis treatment. But what steps can you be taking at home to help ease the pain?
Plantar Fasciitis can be treated by a wide variety of therapy methods such as rest, taping, night splints, heel cups, stretching, modalities, myofascial release, massage and cold therapy.
Of these treatments, myofascial release is a popular option for those suffering from plantar fasciitis. It is a very safe and effective method of mobilization to the arch of the foot. The goal of myofascial release is to decrease the restriction in the tissue, eliminate pain, increase range of motion and help heal the area. This low load constant stretch gradually allows the myofascial tissue to lengthen and relax giving increased range of motion, flexibility and decreased pain.
Self myofascial release is a great at home option for those who experience symptoms of plantar fasciitis. Simply take any household item such as a tennis ball, golf ball, rolling pin or soup can. Place it on the floor and sit or stand while you apply downward pressure on the object and roll it back and forth along the length of the bottom of the foot. (see picture at right)
Along with the myofascial release exercise, try out the Zamst HA-1 sock for your next trip to the gym or during your everyday activities. It will help support your arch and help alleviate some of the symptoms you are experiencing with plantar fasciitis.
Jessica Thomas MS, ATC
In order to comfortably hike long distances…I make sure to take time to stretch my feet (before and afterwards). On occasion, I do suffer from plantar tightness.
I, too, have found that rolling out my feet with a ball really helps relieve tightness. But, per your post…I’m going to add-in the Zamst HA – 1 sock as part of my overall “healthy feet” program. My wonderful husband is getting a pair, too!!!
Thanks for the tip.
Physical therapy is helpful for both mild and severe cases of plantar fasciitis. Thanks for sharing this article. The step is simple but its impact of pain relief can be huge.