14 Ways to Get Rid of Plantar Fasciitis


Plantar Fasciitis is a pain in the heel. In my case BOTH heels. Ugh. Over the past year I’ve dealt with the pain and inconvenience of Plantar Fasciitis, and along the way I’ve tried just about everything possible to heel my heals. Last week I shared my journey with Plantar Fasciitis, and today I’m sharing my top 14 Ways to Get Rid of Plantar Fasciitis. For good. I hope you find some relief soon!

These 14 methods are things I tried on my own, and at the advice of chiropractors, orthopedic doctors, and physical therapists. And let’s don’t forget good old Dr. Google – because really, that’s who I visit more than anyone!

Top 14 Ways to Get Rid of Plantar Fasciitis

1. Strassburg Sock – they are not sexy, but they could help!

2. Chiropractic adjustments

3. Arch supports for your shoes, or getting more supportive shoes – do not go barefoot!

4. Icing (Icy Feet work best)

5. Contrast bath therapy, which I did at Physical Therapy (hot/cold/hot/cold, etc)

6. Massage (can do it yourself)

7. Stretching

8. Calf-strengthening exercise

9. Iontophoresis (a gentle way to deliver medication through the skin)

10. Rolling foot on a ball or foot roller

11. Physical therapy

12. KT Taping (by your physical therapist)

13. Weight Loss – it’s true, if you lose weight, it could help relieve your symptoms

14. REST

To be honest, the most important item on this list is REST. Staying off your feet as much as possible is so important, and I found my greatest relief when I was sick in bed and off my feet for days, or after I recovered from an unrelated day surgery and was laid up for a week. Rest is the best. Other things that really worked for me: physical therapy, which included contrast bath therapy, ultrasound therapy, Iontophoresis, and KT taping. Rolling on a ball helped sometimes, but other times it seemed to really aggravate the situation. Besides rest, I truly noticed the biggest difference in my pain level when I started using these inserts in my shoes. It was like night and day, although the first few days, other parts of my feet were achy because they were being forced to sit in a neutral position finally!

There are some other options that I DID NOT experience personally, but they are worth noting.

Cortisone Injections for Plantar Fasciitis

The reason I don’t list cortisone injections as a potential treatment/cure for PF is because all three doctors, and the physical therapist, I saw strongly discouraged the shots as a treatment. While the injections were once used as a common treatment, it’s widely known today that if they provide any relief, it’s very temporary. Plus, the pain of the injection is so great, doctors just don’t feel it’s worth going through the procedure. I’ve also read several places that cortisone injections can cause rupture of the ligament, and permanent damage to the fat pad of the heel.

Surgery for Plantar Fasciitis

While I didn’t list surgery as a way to heal your heels, I know of several people who have had plantar fascia release surgery to correct their plantar fasciitis with great success. Only 5-10% of PF cases actually require surgery, and these cases are considered chronic with PF lasting for more than 12 months. One online friend had exhausted all the options and her doctor finally suggested the surgery. She was up and running again a couple of months later, and I was really happy for her, but totally jealous!  Surgery just wasn’t called for in my case.

Each case of Plantar Fasciitis is different, and treatments options may vary widely depending on who your talk to or what kind of medical professional you seek out. Thankfully if you catch it early, there are many things you can try on to heal your heels on your own. It could be as easy as For some, it’s necessary to seek professional help to get on the road to recovery from PF.

These 14 Ways to Get Rid of Plantar Fasciitis are some of the ways I chose to heal my heel. Please consult your doctor or other medical professional before embarking on a treatment plan of your own! I wish you quick healing, because I know how much PF pain can affect so many aspects of your life.

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