6 home remedies for plantar fasciitis

Frustrated with plantar fasciitis that keeps coming back? San Diego movement & mobility chiropractor shares 6 active approaches to relieve pain and prevent recurrence. Read now or bookmark it for later.


"I stepped out of bed this morning and it feels like there's a burning, bee-sting in the arch of my foot." Jaimie reports as she hobbles into the clinic explaining that she had been trying hill sprints lately.

Just when you are starting a new movement or training program, plantar fascial pain can leave you limping.

How do I know if I have plantar fasciitis?

  • Commonly, the pain originates in the arch of the foot and extends from the heel to the ball of the foot, usually on the inner (medial) side
  • Most often the pain presents itself in the morning when one first steps out of bed
  • Weight bearing exercise aggravates the pain, e.g. walking, running, etc

Common causes of Plantar Fasciitis

  • Micro-tearing of the plantar fascia
  • Overuse / Overloading
  • Weakness from collapsing arches. (not just the foot, consider core and glutes)
  • Tight calves and hamstrings (shortened posterior chain)
  • Stiffening of the fascia. At night, the body’s fascia remodels in response to daily training, gait, mechanical stress and posture. These stimuli trigger the healing and remodeling process which ends up laying down collagen fibers creating the stiffness.

Risk Factors

You may at risk of plantar fasciitis if:

  • Over-weight or sudden weight gains
  • Flat feet or high arches
  • Frequently wearing high-heels
  • Running with cushioned shoes (Repetitive mechanical stress)

The Dying approach to treating Plantar Fasciitis

When in pain you’ll try anything to score a quick fix. Common recommendations had been to buy expensive orthotics/inserts, resting, icing, and even immobilizing the foot through a boot or uber-comfy shoe. This old approach can make an acute case become chronic where eventually a bone spur may grow off the heel bone.

AN active approach to recovery

This active approach leads to a long-term strategy of relieving pain and preventing recurrence. Here are some active tips to get you back on your feet:

SELF MOBILIZING

1. PLANTAR FASCIA SMASH/ROLL

PLANTAR FASCIA SMASH/ROLL

roll a ball over the stiff plantar fascia for 1-2 minutes

2. CALF SMASH

CALF SMASH

contract & relax your calf over a kettlebell 1-2 minutes 

MOTOR CONTROL

3. TOWEL GRABS

TOWEL GRABS

train fine motor control of the foot: try 15-25, slow and controlled 

ACTIVATION TECHNIQUES

4. TIBIALIS ANTERIOR ACTIVATION

TIBIALIS ANTERIOR ACTIVATION

using a theraband, try 10-15, slow and controlled 

5. ECCENTRIC CALF RAISES

ECCENTRIC CALF RAISES

using a pad or rolled yoga mat, try 10-15, slow and controlled

6. ARCH LIFTS

ARCH LIFTS

try 10-15, slow and controlled 

CONCLUSION

The literature shows that we need to take an active approach to rehabbing plantar fasciitis. Waiting it out, immobilizes the foot, and hoping the pain subsides sets you up for frequent flare-ups and perhaps chronic issues down the road. Try this mobility, stability, and strength approach to get you back on your feet faster and hopefully prevent the issue from reoccuring.


Are you in pain and need immediate non-invasive relief? Book an appointment in our San Diego chiropractic clinic.

Specializing in movement & mobility, we can help you find the cause of your pain, fix it and prevent it from reoccurring. 


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