Wear Stable Shoes You should wearFungus Hackstability shoes every time you're on your foot, especially in the first few weeks of treatment. These shoes help the foot to align correctly and keep you from over-pronating (which stretches the plantar fascia). This reduces the tightness on the plantar fasciitis. A specialist at a shoe store can help you determine what kinds of shoes are best for your foot and your activity level.
Use an Arch Support When you buy new shoes, make sure there is enough room for an arch support. This device gets inserted into the shoe and helps support the arch and reduce tension on the plantar fascia. You can get quality over-the-counter arch supports in the range of $30 to $60, or spend a little extra and get fitted for custom orthotics from a podiatrist. The custom orthotics fit to an exact mold of your foot and should be prescribed by a medical professional.
Wear a Splint While You Sleep Keeping your foot in a splint at night helps reduce heel pain in the morning. The splint should have enough padding to be comfortable and stay securely in place while you sleep.Stretch Your Foot and Achilles: Stretching the Achilles tendon daily has been proven to help relieve pain and improve flexibility. For a deeper and more consistent stretch, try using a stretching device or foot roller.
Use Ice. Apply ice to the foot pain area for 10 minutes a day. Try using a cold compress or Zip-loc bag filled with ice. Make sure you don't freeze the area.Lose Weight When you carry extra pounds, it changes the way your foot functions. Studies have shown that even 5 - 10 extra pounds can cause heel pain. Your steps are shorter, your foot tends to collapse and flatten, and the feet angle out more. If you are overweight or obese, know that even just a few pounds of weight loss can help your feet functional normally. Know that if you follow these foot pain remedies, it will also be easier to exercise and lose weight.
If you try these remedies for a couple weeks and your pain continues or intensifies, make an appointment to see a podiatrist.Larry Huppin is a nationally recognized lecturer and teacher on heel pain, orthotic therapy and biomechanics. Along with his Seattle private practice in which he specializes in orthotic therapy and biomechanics with a special focus on heel pain and plantar fascitiis, he is an associate professor in the Department of Biomechanics at the California School of Podiatric Medicine.