How To Treat Planter Fasciitis

April 26, 2017

A few weeks ago, on a Monday morning, I got out of bed and could barely walk on my right foot. Not a good start to the week.

As I was getting ready for work, I was simultaneously wondering how I'd walk anywhere and what was causing this immense pain. I didn't remember falling, or dropping a weight on my foot, and I didn't see any bruising which confused me even more.

I went about my work day, and even worked out that night, since I thought my foot was getting better. But, on my drive home from the gym, it started to hurt again. The next morning when I woke up, walking was ten times more painful.

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I asked my friend and trainer, Alison, and she said it sounded like planter fasciitis. It was a new concept to me so I started researching it and after reading one article, I knew that's what I had. So, I figured it'd be helpful to share my experience and how I treated it - and still treat it every day in hopes that it doesn't come back.

What is Planter Fasciitis? 

The plantar fascia is a flat band of tissue (ligament) that connects our heel bone to our toes, and supports the arch of our feet. Planter fasciitis happens when people strain this tissue by wearing the wrong shoes, carrying excess weight, standing a lot on their feet, or train on hard/uneven surfaces. It's also a very common issue for runners. For me, I believe it was a combination of not stretching, a pair of shoes I wore that makes the arches of my feet sore, and tight calf muscles.

How to Treat Planter Fasciitis

Luckily, there are many ways to treat planter fascittis in hopes of preventing it from becoming chronic. I was very diligent about doing the below routine and after about a week, my foot felt great but I still took it slow. (These may not work for everyone, so it's important to find what works best for you.)

Here is what I did:

1. Walk as little as possible - as much as it pained me to have to fill my water bottle less at work, and not workout at all, the pain I experienced when walking was worse. Stay off your foot as much as possible.

2. Toe stretches - I still do these regularly and, while they may seem a little silly, they work! You can also do a towel stretch.

3. Ice for 20 minutes - Once I was able to pin-point the area of my foot that was painful, I focused on icing that spot several times a day. (Even at work.) I used a plastic storage bag filled with ice that I draped across the top and sides of my foot which worked really well. Twenty minutes and done for a few hours. You can also freeze a water bottle and roll your foot on that.

4. Massage ball - this is by far my FAVORITE treatment, ha! As I'm sitting at work or home, I roll the ball from heel to toe, applying some pressure especially in the area of pain. It seriously works wonders. I use these therapy balls which are for any sore muscles, not just your feet. (I keep one at home and one at work.) I also read online you can use a foam roller, however in my opinion it won't be able to get to a trigger point as well as the ball can. Tennis balls or lacrosse balls also work well.

5. Icy hot + compression socks - Each night after icing my foot for 20 minutes, I'd apply Icy Hot and two compression socks to sleep in. (I hate sleeping in socks, but this really helped too!)

Don't be deceived - you may think it's getting better because the pain starts to subside through out the day as the tissue begins to loosen up, but the next morning, the pain will be back in full force. (Also, don't work out when you start to experience pain like I did. I learned my lesson!) It's been a few weeks now and I haven't had any pain or issues walking or working out thank goodness! I definitely learned my lesson - stretch stretch stretch!

Have you ever experienced planter fasciitis? How did you treat it?


  1. Oh no! Glad you're back on the mend! I will keep this post in mind in case I ever fall victim!

    ​xx katie // a touch of teal

    1. Thanks, Katie! It just came out of nowhere so hopefully my tips will help someone down the road. It was so painful!



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