You wake up in the morning, take your first steps out of bed, and feel pain along the bottom of your feet. You also feel the same pain after some intense exercise or sitting for a long period of time.

You’re probably suffering from plantar fasciitis. This is caused by an inflamed, overused, tired ligament network along the bottom (plantar) of the feet. These tissues connect the front of the feet to the heels. Those who overpronate, have fallen arches, or overuse the tissues from working or exercising can experience this problem.

Plantar Fasciitis Pain Relief

The following are some at-home remedies you can try to get relief from plantar fasciitis pain:

• Stretch – Before you get out of bed in the morning, sit up, flex your feet, and reach to your toes to stretch the plantar fascia and calves.
• Rest and Ice the Plantar Fascia – Overuse injury is a common cause of plantar fascia pain. Reduce activity and use ice packs or cold compresses several times throughout the day to reduce inflammation.
• Relax and Relieve Tension – A warm foot soak or foot massage can feel great for tightness along the bottom of the feet.
• NSAIDs (Non-steroidal anti-inflammatory drugs) – Over-the-counter ibuprofen or naproxen can provide pain relief and reduce inflammation.
• Orthotic inserts or shoes – These can be purchased at drugstores or pharmacies, but if specific shapes are required, it is best to get custom orthotics made by a podiatrist. The padding, arch and heel supports, and well-constructed shoes can help to stabilize feet and ankles to reduce strain on the plantar fascia.

Prescribed Treatment Options via Podiatrist:

• Physical Therapy – This can help reduce tension and strengthen the feet to prevent further pain.
• Surgery – This is a last resort for those suffering from persistent pain, where other treatments have not worked.  

Plantar fasciitis got you down? Come see us at Texas Foot Works. Dr. Jonathan M. Kletz can assess your feet to find the proper treatment for you. Make an appointment today at any of our Abrams (Dallas), Athens, and Gun Barrell City, TX offices!