4 Holistic Ways to Relieve Plantar Fasciitis (and avoid surgery)

Have you ever had foot pain that runs from your toes to your heel?

Does it reach all along the bottom of your foot?

Does your heel feel like it is bruised as if you've stepped on a rock?

If so, you may be experiencing plantar fasciitis.

It’s a common injury that affects many runners. It also happens to people who are overweight.

woman running at night

Do You Have the Symptoms?

The symptoms of plantar fasciitis are stabbing pain in the bottom of your foot. Most people say that it is worst in the morning when they take the first few steps of the day.

Others say that the pain can hit at any time. It’s caused by small tears in your arch’s support system.

These can be a result of too much stress.

Who's at Risk?

In most cases people who get plantar fasciitis are middle-aged: it is most common in those between the ages of 40 and 60.

Exercises that put a lot of stress on the heel are definite risk factors.

ballet shoes pose

People who enjoy long-distance running and ballet dancing are frequently diagnosed, and so are those who work on their feet all day. People who are either very flat footed or who have very high arches are prone to the condition.

One of the most common risk factors for plantar fasciitis is obesity.

What's the Cure?

Most people who are diagnosed with plantar fasciitis worry that they will need surgery, but it can usually be treated by other methods.

Stretching and strengthening are key, and so is resting the affected foot.

Start by icing the foot for 15 to 20 minutes a few times a day. One of the best ways to do this is to take a paper cup or water bottle filled with water and freeze it, then roll it under the foot.

After rest and icing, there are several holistic ways you can relieve the condition.

Top 4 Holistic Treatments for Plantar Fasciitis

1. Night splint and other stretching methods

There are special medical devices that you can wear while you sleep that stretch your calf and the arch of your foot.  There are also home exercises you can use to stretch the plantar fascia.

Many people find that rolling their barefoot on a golf ball can help.

2. Eliminate exercise and activity that are contributing to the problem.

If you are unable to run or do exercises that involve a lot of impact on the foot, try swimming or cycling.

3. Improve your footwear. 

In many cases, a person will develop plantar fasciitis because the athletic shoes that they are wearing do not give them the support or cushioning that they need. This is especially true for runners.

Make sure that you replace your running shoes after every 400 miles that you run.

If you are a woman, you should opt for shoes that have a low to medium height heel and stay away from high heels. Stay away from flats and do not walk barefoot, especially on hard surfaces.

My personal preference in comfy footwear are these great slip-on's from “You by Skechers!” They offer great support and I love the variety of styles offered.

4. Lose weight.

One of the most important things you can do to prevent plantar fasciitis is to lose weight. Being overweight or obese puts a great deal of stress on the arch of your foot.

Yours in health and happiness,


P.S. Please share this important info. with your friends who have heel pain and I welcome your comments below. Do you suffer from plantar fasciitis?