Will Plantar Fasciitis go away?
In most cases Plantar Fasciitis will go away without any specific treatment.
BUT, recovery can be much faster with targeted exercises, use of massage and tools, plus a change in footwear.
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If you want to speed up recovery from plantar fasciitis here are a few exercises, massage techniques and tools for you to try.
Pain in the foot is usually more severe before you get out of bed.. So try some toe stretches before you actually get out of bed then try some of the following…
Exercises to Relieve Plantar Fasciitis
It is always important to warm up before any exercise, but if you have Plantar Fasciitis warming up with specific exercises for the feet is vital.
- Stand in front of a wall
- Place both hands on the wall, palms flat
- Stretch out the affected leg at the same time as bending the non-affected leg
- Keep both feet flat on the floor
- You should feel a stretching in the calf and heel of your affected leg
- Hold this position for 10 seconds and repeat
- Use a tennis ball or special foam roller
- Roll the tennis ball under your foot
- Sit or stand if your balance is good
- Roll the ball for up to 2 minutes to loosen the muscles in your feet
- Stretching the Plantar Fascia
- Sit in a chair
- Cross the affected leg/foot over your knee
- Pull the toes of the affected foot towards your shin
- Hold and massage the bottom of your foot with your other hand
- Hold for 5-10 seconds
- Repeat 2-3 times
- Flexing your foot
- By flexing the muscles of the foot, blood flow increases to the calf and foot, therefore helping to relieve pain
- Use an elastic stretch band for best results
- Sit on the floor
- Straighten out your legs in front of you
- Loop the flexible band around the affective foot and hold
- Point your toes
- Repeat up to 10 times for each foot
- Scrunch up a towel or piece of fabric with your toes
- Sit on a chair
- Have a towel of piece of fabric on the floor
- Place your feet onto the towel
- Scrunch up the towel or fabric with your toes
- Relax and repeat 5-10 times
- Pick up marbles with your toes
- Sit on a chair
- Pick up the marbles with your toes
- Place the marbles into a bowl next to your feet
- Repeat 10-20 times
Massage to Relieve Plantar Fasciitis
Hand massaging the whole foot and calf will increase blood flow and help to loosen up the muscles and releasing tension
- Deep tissue massage is ideal for plantar fasciitis
- Massaging should not be painful but you do need some pressure for a deep tissue massage.
- Use some massage oil to make the massage flow easier
- Use the heel of your hand to push and rub along the sole of your foot from the heel to the toes
- Use your thumbs to from the heel to the toes and push along the bottom of the foot with gentle then more deeply, continue for as long as you can for up to ten minutes
- Use your thumbs to pull opposite each other to massage and loosen the fascia
- Ice massage is similar to using a tennis ball on the sole of your foot. Use a frozen can or bottle and roll for up to 10 minutes
- Calf massage can be beneficial as the calf muscles are attached to the Achilles tendon.
Massage tools for Plantar Fasciitis
There are hundreds of choices to stop foot pain and alleviate Plantar Fasciitis.
These are some home remedies to treat yourself at home. Which one is best for you will depend on your lifestyle, your budget and your personal choice.
- Orthopedic night splint will maintain pressure whilst you are asleep and stop the plantar fascia from shortening overnight
- Insoles for shoes help to support the foot in a normal shoe
- Ice insoles help in normal shoes too
- Ankle brace helps to keep the plantar fascia in the correct position
- Socks for plantar fasciitis have more support than normal socks
- Cane massager can be awkward to use at first but it you have problems massaging your feet yourself the length of the can can help
- Electric foot massager machines, there are hundreds of foot massagers specific for alleviating foot pain. They are convenient and many are lightweight. They give more of a deep tissue massage than hand massaging yourself or using a roller ball.
- Foot rollers are cheap and easy to use though a cheap tennis ball will do the same job
- Foot massage mat just standing on the mat helps to reduce pain due to the nobbly acupressure nodules
- Ice roller does the same job as a frozen can but look prettier
- Hot or cold roller ball will also do the same job as a tennis ball or frozen can
- Foot rocker helps to stretch the fascia by using a rocking motion and easily stretching the muscles increasing blood flow
Footwear for Plantar Fasciitis
Any shoes with added support will benefit you if you are a runner or spend long hours on your feet.
Sandals with acupressure points can be great for summer wear and there are hundreds of styles to choose from.
As mentioned previously, special socks for plantar fasciitis can be a cheap method to provide added support for the plantar fascia
In conclusion, if you ask ‘will plantar fasciitis go away?’ – even if you do nothing it will go away for most people but to alleviate the pain quicker there are many effective exercises and massaging methods and machines which will make the pain go away quicker.
My choice which helped to alleviate the pain quickly was a foot massage machine with added heat but I also changed my footwear. The combination reduced the pain immeasurably and I continue to use the foot massager even though my Plantar Fasciitis has now subsided.
This is one of the best Plantar Fasciitis regimes to cure pain fast that I have found. If you want a quick cure give it a go but many of the techniques and devices above will give you relatively quick pain relief. Good luck!