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Treating Plantar Fasciitis
With Home Remedies

Treating plantar fasciitis can be done at home with simple procedures.





Does this sound familiar?  You wake up in the morning and get out
of bed, only to experience excruciating pain when your feet hit the floor.  Sometimes, it's so severe that you can barely hobble to the bathroom. 

Pain in the heel, the arch of the foot, or the entire bottom of the foot are classic symptoms of plantar fasciitis.

The plantar fascia ligament attaches to the lower part of the heel and runs along the bottom of the foot to the base of the toes.  When this ligament gets inflamed, it can cause severe pain.


How does this happen?

Text books tell us that this is usually seen in people who are on their feet a lot, especially runners.  The repetitive motion that occurs during running can cause inflammation to the plantar fascia ligament.

However...in my years of practicing massage therapy, I noticed that all my clients who had plantar fasciitis symptoms all had the same bad habits.  They either loved high heels or they slept on the stomach at night.

Both of these situations can cause the plantar fascia ligament to become shortened for an extended period of time. (Like sleeping all night.)  Just think...you sleep on your stomach all night, so the arch of your foot grows shorter.  You jump out of the bed in the morning and scream, because this ligament that got shorter during the night is pulling the entire bottom of your foot.

But...the same thing can happen if you sleep on your back.  The weight of the cover (even a sheet) can pull the foot downward and shorten this ligament, also.

The same scenario happens when wearing high heels for a long time.


Treating plantar fasciitis with ice massage

  • Freeze water in a 20 ounce coke bottle.
  • Sit and roll the bottom of your foot over this bottle for 10 minutes.
  • Use a pressure that is tolerable.
  • After the 10 minutes, massage the foot.
  • After the massage, do a gentle runners stretch.

**Using ice as a treatment for plantar fasciitis will help with inflammation, plus numb the pain so massage and stretching can be done.


Treating plantar fasciitis with contrast foot bath

  • Fill 2 deep buckets with water.  One 110 degrees, the other 50.
  • Place both feet in the hot water for 3 minutes.
  • Transfer to cold water for 30 seconds.
  • Repeat these steps 2 more times.
  • While feet are soaking, move the ankles and stretch the feet out.  This will help increase circulation.

› Treating Plantar Faciitis