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Plantar Fasciitis Remedies: Exercises and Inserts that Can Help Alleviate Your Pain

You lead an active, full life every day. With all you do for work, play, and family, you don’t have time for foot pain to slow you down. Yet for some people, the pain of plantar fasciitis threatens to prevent them from accomplishing all they want to.

For many people, keeping off your feet isn’t an option. Projects don’t finish themselves, children don’t get to soccer practice on their own, and the night doesn’t dance itself away! Shoe inserts for plantar fasciitis, as well as other simple remedies, can help ease the pain of this condition.

What is Plantar Fasciitis?

Perhaps the most common cause of heel pain, plantar fasciitis originates from inflammation to your plantar fascia. This band of tissue attaches itself to the heel bone and extends to the base of your toe joints.  It is the structure that creates the arch of your foot. Repeated damage can create small tears in the ligamentous type structure, which may lead to swelling and chronic pain. Common origins for damage to the plantar fascia are:

  • Rolling your feet inward too much when you walk aka: pronation
  • Flat feet or high arches
  • A tight Achilles tendon or calf muscles
  • Weight increase
  • Standing, walking, or running for long periods of time, especially on hard surfaces
  • Worn out or poorly fitting shoes. Overuse of thin or very flat shoes.
  • Injury or sudden increase in activity

Defeating Plantar Fasciitis

Common advice for alleviating the symptoms of plantar fasciitis is to cut back on activities that lead to foot pain. For some, resting the feet or avoiding walking or running on hard surfaces is enough. Active people, however, need a different solution, such as plantar fasciitis insoles, icing, therapeutic massage and stretches. If these conservative treatments fail and in very resistant cases, you should see your podiatrist who can treat you with injection therapy, prescribe physical therapy and can even surgically manage it in severe cases when all else has failed.

People who suffer from plantar fasciitis usually have pain after periods of rest and first thing in the morning. This is because the inflamed fascia becomes tight.  Toe and calf stretches can provide relief, and are especially important the first thing in the morning, before getting out of bed and putting your feet on the floor.  You can also do towel stretches, where you pull on a rolled towel placed beneath the ball of your foot while your knee is locked. Do these several times a day for the best effect for about 15 seconds at a time.

A new pair of shoes may also provide relief. Choose shoe inserts for plantar fasciitis, as well as cushioned soles and sufficient arch support. Be sure to use shoe inserts in both shoes, not just on whichever foot hurts.

How to Shop for Plantar Fasciitis Insoles

Plantar fasciitis insoles can keep you on your feet without changing your favorite shoes or active lifestyle. You can find these inserts sized for men or women. The best plantar fasciitis inserts have been clinically tested and proven to help the symptoms of plantar fasciitis. Check the packaging for the American Podiatric Medical Association‘s seal of approval so you’re guaranteed to get an effective, quality product.


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