Characterized by persistent stiffness in the bottom of your feet or heels, plantar fasciitis can cause daily pain and impact your overall mobility. This foot problem is caused by inflammation of the fascia—the thick tissue found along the bottom of your foot. Here, the podiatrists at Choice Podiatry Associates in Cincinnati, OH, offer five solutions to ease your pain.

5 Solutions For Plantar Fasciitis

1. Target The Cause

From running to improper shoes, plantar fasciitis can develop from a variety of causes. If you regularly run long distances, cut back on your exercise and see if the issue improves. When it comes to shoes, look for models that support your foot’s natural shape. A podiatrist can guide you to options with an arch bump for extra support.

2. Stretch The Fascia

Even with changes to your footwear, plantar fasciitis may persist. Alleviate the pain by stretching the fascia: place your toes against a wall, then flatten your arch and heel against the surface so your toes are stretched out. Repeat 10 sets of 10 seconds each, three times per day.

3. Ice Your Feet

Cooling the fascia can instantly reduce the inflammation responsible for your pain—especially after a run. For quick relief, roll a frozen water bottle or golf ball under your feet.

4. Use A Foam Roller

Plantar fasciitis is often linked to the tightening of other muscles in the body, such as the Achilles tendon or hamstrings. Massaging these areas over a foam roller can help ease tension throughout the body.

5. See A Podiatrist

Not every plantar fasciitis solution works for everyone, and the best first step towards relief is a visit to the podiatrist. A foot doctor can examine your unique case and suggest the best treatment for you. They can also offer more targeted solutions, like splints to wear at night or shots of medicine for your feet. In rare cases where no non-invasive solution has helped, your doctor may recommend foot surgery.

If you’re looking for a podiatrist in Cincinnati, OH, Choice Podiatry Associates can help. For your convenience, these foot doctors have three locations: (513) 984-1911 (Montgomery Road), (513) 563-2225 (Reading Road), and (513) 574-2424 (Bridgetown Road). Call the office that’s most convenient for you to set up an appointment.