If you’ve been diagnosed with plantar fasciitis, you’re likely looking for relief from the associated heel pain. Fortunately, there are several steps you can take to alleviate the discomfort. Here’s a closer look at a few methods to try and how a foot doctor can help.

How to Alleviate Pain From Plantar Fasciitis

1. Change Your Exercise Routine

The plantar fascia-the ligament that runs from the bottom of the heel to the ball of the foot-can become aggravated during certain kinds of physical activity. Any exercises that involve high impact to the feet, such as running and jumping, can worsen the symptoms of plantar fasciitis. Instead, try to switch your routine to low-impact activities, like biking, squatting, and lunging.

2. Use Ice

Many podiatrists suggest applying ice to the problem area to reduce inflammation of the plantar fascia. At least three times daily and after intense physical activity, wrap an ice pack in a cloth and place it against the part of your foot that’s in pain for 15 minutes. Some medical professionals also recommend rolling your foot on a frozen water bottle to create a soothing effect.

3. Stretch

With plantar fasciitis, the heel pain can be especially intense when getting out of bed. If you experience significant discomfort in the morning, a few stretches can be helpful. While sitting in a chair, move each foot backward and forward over a foam roller for one minute.

Stretching your big toe can also loosen up the ligament. To do this, cross one leg over the other, pull the big toe toward you, and hold it in place for at least 15 seconds. Repeat the process three times before switching to the other foot.

4. Support Your Feet

Your shoes should match your foot arches to keep the plantar fascia from overworking and causing pain. The footwear also needs to fit correctly to ensure your feet move the way they should when you walk. 

If your shoes aren’t providing the right support, you may need a podiatrist to create custom orthotics that match the shape of your feet. You can easily insert them in your footwear to reduce strain on the ligament throughout the day. 

If you’re looking for a podiatrist to help you manage plantar fasciitis pain, contact Choice Podiatry Associates in Cincinnati, OH. With offices in Kenwood and Bridgetown, these foot doctors use a variety of treatments to provide pain relief for their patients. They’ll create a personalized plan to treat your plantar fasciitis. To schedule an appointment, call (513) 984-1911 for their Kenwood location or (513) 574-2424 for the Bridgetown office. Visit their website to learn more about their services.