You don’t need special stretching equipment or tools — plantar fasciitis symptoms can be relieved with standard household items. Use common items to prevent painful symptoms while you’re sitting on the couch or at your desk, and get relief for heel pain right now.
Plantar pain relief
When plantar fasciitis symptoms strike, you may find it difficult to do normal tasks; plantar fasciitis symptoms may make it too painful simply to get out of bed in the morning. Pain in your heel affects your entire body, because this all-important area of the foot supports your weight every time you take a step or stand still. Different techniques help relieve and prevent this pain, but you don’t need special equipment to use them.
Fill a 20 ounce plastic bottle two-thirds of the way full with water, and store it in the freezer. When plantar fasciitis symptoms occur, remove the bottle and place it on the floor directly in front of you. While you’re sitting on the ground, place your pained foot on top of the bottle and roll it back and forth. The cold bottle serves a dual purpose. The frozen water will reduce inflammation to relieve pain, and the rolling motion of the bottle against your heel will massage the pained area.
Plantar pain prevention
Plantar fasciitis symptoms are a direct result of inflammation and tearing in the ligaments and tendons that lead to the heel. Plantar stretching exercises help to strengthen the tendons, preventing further pain and future symptoms. Stretching also helps to relieve tension that makes symptoms worse.
Place marbles and an empty cup on the floor in front of you. While sitting, stretch your pained foot forward and pick up one of the marbles with your toes. When you get a grip on the marble, move your foot over to the cup and drop the marble inside. Pick up 6 marbles with your foot, navigating each one to the cup every time. The marble pick up exercise stretches and exercises tendons, strengthening the legs and feet to prevent painful plantar fasciitis symptoms. Strong heels are healthy heels.
Protecting feet from plantar injury
Put cushioning and supportive inserts in your shoes to give your heels the softness they need. Even normal walking may exacerbate plantar fasciitis symptoms. Plantar pain worsens when your heels are improperly supported and cushioned. Always wear orthotic inserts to protect your heels, especially if you’re exercising or doing any heavy walking.