The fascia is a band of tissue that runs under the foot, supporting the arch and muscles. When stretched or strained, whether because of high arches, flat feet, ill-fitting shoes, age, or injury, you may develop plantar fasciitis. Fortunately, a podiatrist can provide solutions you can try both at home and in the office to find relief from this painful condition. 

3 Ways to Ease Pain Caused by Plantar Fasciitis

1. Try Stretching

Targeted stretches can improve strength in the foot muscles and increase flexibility in the fascia. Place a foam foot roller (or a golf ball) under your foot and maneuver it around for two minutes to loosen the muscle. Next, use your hands to pull your toes gently toward your shin and hold the stretch for 10 seconds to alleviate tightness.

2. Wear In-Shoe Supports

The right shoes can make a significant difference in easing and preventing plantar fasciitis. Choose footwear with ample cushioning and thick soles. Avoid wearing high heels and other similarly fashionable styles day after day. Instead, wear flats or low-heeled boots on occasion.

If your feet are flat or have high arches, inserts may help distribute your weight more evenly and prevent excess fascia strain. If you run, swap out your sneakers regularly—before the soles and treads go flat.

3. Visit a Podiatrist

Podiatrists have many solutions available to address plantar fasciitis. They can help you find the right support for your feet with custom orthotics—inserts designed exclusively for your unique foot shape. They may also recommend physical therapy for targeted healing and strengthening of the fascia. If heel pain is severe, surgery may be needed to reattach tissue. It’s minimally invasive, requiring only a small incision.

If you suspect you have plantar fasciitis or you’re experiencing another type of inflammation, turn to Deer Creek Foot Care in O’Fallon, MO, for help with heel pain. The office’s trusted podiatrist, Warren Trampe, DPM, has served the community for nearly 20 years, providing diabetic foot care, custom orthotics, and treatments for plantar fasciitis, calluses, and fractures. Learn more about their services online, or call (636) 240-1127 to schedule an appointment.