5 Tips for Plantar Fasciitis Pain

By Matt Paulus, MS, ATC, Site Coordinator

Here are 5 Easy Tips for Plantar Fasciitis Pain

Plantar Fasciitis is the number one complaint from patients with foot pain.  The most common symptom is pain when you get out of your bed in the morning.  This pain is that most people sleep with their toes pointed, which causes the tendon to relax.  When you wake up in the morning, you stretch the Plantar Fascia when you take your first step and put weight on it.  That is why it hurts!  To learn why you should not wait to see a doctor with Plantar Fasciitis pain, please watch this video by orthopedic surgeon Dr. Turner Vosseller.

5 tips for plantar fascia pain

Plantar fasciitis

Here are 5 Tips for Plantar Fasciitis Pain

  1. Walk or run on flat surfaces with proper shoes and make sure you stretch your calf before any activities
  2. Avoid Steps; use an elevator if you already have pain.
  3. Ice the foot to help reduce your pain at least twice a day.  You can fill an empty plastic soda bottle with water and freeze it.  Place the ice plastic bottle on the floor and roll your foot back and forth on the ice bottle.
    Ice Bottle Remedy for Heel Pain

    Image of Home Ice remedy for Plantar Fasciitis

  4. Stretch your calf muscles, and using your toes to scrunch a towel can strengthen the muscles responsible for supporting your arch.
 5 Easy Tips for Plantar Fasciitis Pain

Calf Stretching can help plantar fasciitis.

5. If the pain continues, custom orthotics from a physical therapist may help reduce the stress and ease your pain.  JOI Rehab has clinicians who are specially trained to fit custom orthotics.  They use special footplates to see how you are weight-bearing on all the structures of the foot.  Give us a call to set up an appointment for custom foot orthotics at 904-858-7045.

5 Tips for Plantar Fasciitis Pain - inserts for plantar fasciitis

Image of JOI Custom Orthotic Inserts

Is it Bad to Wear Flip Flops?

Flip Flops are usually ok in moderation, but they can cause foot problems in some people if they are used too often.  To learn more about issues with wearing flip-flops, read our article, “Are Flip Flops Bad for Your Feet?”  In most cases, it is not wise to wear flip-flops if your plantar fascia is already inflamed. It is better to wear shoes with good arch support.

I hope these tips can help you with the treatment of your plantar fasciitis.  If these don’t work for you, give us a call. We also have other modalities like Laser Treatments and The Graston Technique.  The modalities have proven to be very successful in the treatment process.  There is no reason to just deal with your Plantar Fasciitis on your own.  JOI can help you too!

Learn more about Plantar Fasciitis Here

Plantar Fasciitis

JOI Fracture and Injury Care

JOI Physicians are currently offering ASAP Fracture care. Make an appointment by calling (904) JOI-2000. This is a new option for patients who would like to avoid the emergency room if they have suffered a fracture or soft tissue injury. You can also schedule online or click below.

By: Matt Paulus, MS, ATC

Book An Appointment with a JOI Physician

JOI Rehab


Skip to content