Plantar Fascitiis

If you have plantar fasciitis, for sure, you are aware of how painful it can be. More often than not, the pain can be excruciating, which can lead into discomfort and being unproductive. With this, you should consider a variety of options that can provide relief from your condition. Keep on reading and learn from our suggestions below.


Wearing the Right Shoes:

This is perhaps one of the most effective ways by which you can find relief from plantar fasciitis.

Orthotic inserts and orthopedic are the Best Shoes for Plantar Fasciitis, itcan be helpful in terms of correcting misalignment. Make sure that the shoe has a well-designed insole, which will provide exceptional support for the arch. It can also help for people with pronation problems. Some of the benefits of wearing the right shoes for people with plantar fasciitis include shock absorption, providing the feet with cushioning for stability and comfort, reducing the possibility of foot injuries, and relief from toe pain, among others.

Look for shoes with Orthaheel Technology, memory foam or cushioned insoles for comfort and proper alignment.

Top 10-Best Shoes for Plantar Fasciitis:

best running shoes for plantar fasciitis-men
best running shoes for plantar fasciitis -women

Regular Stretching:

Your plantar fascia is most probably strained because of the lack of flexibility of your calf muscles. With this, stretching can prove to be a viable solution. All that you have to do is to stand straight at the edge of a step. Bend your knees for about 25 seconds and have it straightened. Repeat up to five times, making sure that your weight is on the balls of your feet.


Strengthening Exercises:

This kind of exercise can effectively relieve plantar fasciitis specifically if done on your arch. While seated and barefoot, have your feet squeezed as if there is a marble under the end of your foot.

It would be better if you actually have a marble when doing this. Pick the marble from the floor with your foot and have it placed on the floor again. By doing this repeatedly, the muscles on your metatarsals will be strengthened, and hence, helping you to find relief from plantar fasciitis.


Increase Intensity of Exercise Gradually

Regardless of your exercise routine for plantar fasciitis, make sure that its intensity will be increased slowly so that your feet will be able to easily adjust to what you are doing. For instance, if you run, increase your distance only by about 10% per week. The same thing should hold true if you are walking. This will avoid putting too much strain on your feet.


Ice Therapy and Rest

Do not be too harsh on yourself when doing exercises that are meant to combat plantar fasciitis. After regular stretching or any other physical activity, grab a bottle of frozen water and rub it in circular motion on your feet. Do this for about 10 to 20 minutes. Take a rest so that your feet will not be overused.