plantar fasciitis relief

I have high arches. My dress shoes, which I’ve had to wear for the last two months, do not. I’ve also been running again, which puts more strain on the same area. As a result, my right foot hurts. Specifically, my right foot has a mild case of plantar fasciitis.

I’ve been stretching it out three times a day for the last week or so, and it’s considerably better than it was. It’s not stopping me from running, nor is it affecting my stride (that I can see, anyways). A friend of mine suggested a modification of the “rolling” stretch, where you roll the bottom of your foot over a golf ball or weight bar, and it’s really helped out.

Take a half-litre (16oz) bottle of water (long and skinny, not short and fat). Dump 50mL (1oz) out into the sink, on your significant other, in a plant, wherever. Throw the bottle and remaining water in the freezer. Let stand overnight until frozen solid. Remove from freezer, and roll your foot back and forth over the bottle, applying downward pressure for 3-5 minutes. Do this three times a day; just make sure you don’t do it immediately after waking up.

The diameter of the bottle is near-perfect for stretching out that big pad of fibres along the bottom of your feet, and the ice helps keep inflammation down while you stretch it out. It seems to help more than the golf-ball or weight bar roll.

Highly recommended, but I’m not a doctor, so make sure you consult one of those first before trying.

10 thoughts on “plantar fasciitis relief

  1. Not sure I’m a big fan of that site.

    For starters, it refers to ITB syndrome as Runner’s Knee. I’ve never heard *that* before. Typically, Runner’s knee is Patellofemoral Pain Syndrome; i.e. pain under the kneecap.

    Second, it mentiones Glucosamine as a possible treatment. And while that may be true for *actual* Runner’s knee (Glucosamine is a catalyst for the production of joint lubrication), that really has nothing to do with IT band syndrome, since it’s not a joint issue at all.

  2. Now that’s service.

    It must be the clinic instructor in me. It’s also a sign I’ve been listening to too many Injury Prevention talks of late. 😉

  3. I aim to please. I hadn’t really looked beyond the demos of stretching. The aafp lists a bunch of stretching alternatives, and packages it with some fairly comprehensive info. I still wanna get one of those step stretchers, tho.

  4. My girlfriend runs. The golfballs on the floor I can deal with. Not so sure about keeping things with regular foot rubbing in the freezer next to the ice cubes, food, etc.

  5. If you’re keeping food that can be “contaminated” by said bottle, I’d be worried about your food-handling an awful lot more than a bottle 🙂 Considering I have no idea who’s been touching packages of food before I buy them and take them home, I think I’d be less concerned in any event.

    You have a girlfriend? Still?

  6. Kev, I will trade you parts of my flat feet for your high arches. I figure we’ll probably have to be the same shoe size. And then we’ll have normal feet.

    I’m size 12? Are you too? If so please call your local mad scientist. I shall even travel to Ottawa, but preferably when the Flyers are in town.

  7. Yup, while I’ve had many a girlfriend, this one seems to have stuck around for the last 6 years. And, as mentioned, she runs — marathons no less!

  8. I would like everyone who has heel pain, heel spurs or plantar fasciitis to know that there is Instant help for your heel pain. There is a new shoe cushion called “Heelbillys” and rightfully so because they are not your typical orthotic, but believe me they work and there is nothing on the market like them.
    They can only be bought online at; and cost only $15.00.

    They are tall, soft cushions made out of a special foam and they fit inside your shoe right under your heel and feels like you are walking on a pillow. They give instant relief.
    I have been wearing them now for over 3 months and my heel is so much
    better that I can now walk without them but today’s shoes are so poorly
    cushioned that I don’t take the chance because I don’t want the excruciating pain that I had to come back. Today’s shoes are so poorly cushioned that even people who don’t have heel pain should get them to avoid heel pain problems, especially if they walk a lot. Sometimes the simple things work better than the expensive things that are just designed to cost a lot of money to make it seem like they are effective. Heelbillys are simple, and inexpensive but they are effective. You owe it to yourself to try them, and you won’t be disappointed, you can get instant relief.

  9. Plantar Fasciitis is often caused by abnormal pronation of the feet. Contributing factors are obesity, weight gain, intense sports activity, jobs that require a lot of walking or standing on hard surfaces, or shoes with poor arch support.

    Research has found that a combination of proper exercises and arch support by wearing orthotic insoles can provide effective relief for plantar fasciitis.

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