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215<h1>Everything you need to know about plantar fasciitis</h1>
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221<p><span class="Date">07/28/2023</span> / By <a href="author/oliviacook" rel="author">Olivia Cook</a></p>
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242<p>Plantar fasciitis is a big buzzword in musculoskeletal medicine. It is a common orthopedic condition characterized by inflammation of your plantar fascia or the thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes.</p>
243<p>But not all heel pain is plantar fasciitis so a <a href="https://omnechiropractic.com/plantar-fasciitis/">correct diagnosis is an important first step</a> in recovering from the foot pain.</p>
244<p>Typically, your plantar fascia ligaments act as shock absorbers, supporting the arch of the foot. However, too much pressure on your feet can damage or tear the ligaments. As a result, the plantar fascia gets inflamed, and the <a href="https://backpain.news">inflammation causes heel pain</a> and stiffness.</p>
245<p>This condition is common among runners, people who are overweight, people who wear unsupportive shoes like flats or high heels, and those whose jobs require them to stand for long periods of time.</p>
246<h2>Common factors that increase your risk of developing plantar fasciitis</h2>
247<p>Here are some factors that can increase your risk of developing plantar fasciitis:</p>
248<h3>Obesity or sudden weight gain</h3>
249<p>Excess weight can damage the plantar fascia, making it less able to absorb shock, which can lead to heel pain. Pregnancy also raises your risk as it increases the weight placed on the feet.</p>
250<h3>Too much pressure on the heels</h3>
251<p>People who walk frequently, run, or have to stand all day at work tend to be at higher risk. Research has shown that excessive stretching and the tightness of the Achilles tendon can lead to overstraining of the plantar fascia.</p>
252<h3>Foot shape and gait</h3>
253<p>People with overpronation (rolling inward on your arches when you walk or run) or flat feet (also known as low or fallen arches) are at an increased risk for plantar fasciitis because the entire soles of their feet are more likely to touch the ground when standing, per past research.</p>
254<p>Similarly, very high arches (cavus foot) raise your risk because an excessive amount of pressure is placed on the heel and the ball of the foot when standing or walking.</p>
255<p>An unusual running or walking gait can also increase pressure and tension on the plantar fascia.</p>
256<h3>Wearing the wrong shoes</h3>
257<p>If shoes don&#8217;t fit well, they won&#8217;t support your feet. Inadequate footwear can impair walking and put additional stress on the plantar fascia.</p>
258<p>Shoes can make the difference between good health and potential foot, leg, low-back or general health problems. Shoe choice is especially important for people with diabetes or circulatory problems.</p>
259<h2>Natural treatment for plantar fasciitis</h2>
260<p>When left untreated, plantar fasciitis can become a chronic condition and leave you more vulnerable to knee, hip and back problems. Here&#8217;s a look at several <a href="http://remedies.news">natural approaches to treat plantar fasciitis</a>.</p>
261<h3>Exercise</h3>
262<p>Here are six exercises from physical therapists that you can try at home.</p>
263<p><strong>Plantar fascia massage.</strong> You should not experience pain during this exercise. Apply enough pressure to feel a gentle stretch, but not pain.</p>
264<ul>
265<li>Sit in a chair or stand with one foot resting on a small ball or frozen water bottle. A frozen water bottle is useful as the ice helps reduce inflammation.</li>
266<li>Gently roll the ball or water bottle forward and backward under your foot. Start at just below the ball of your foot and end just before your heel.</li>
267<li>Roll the ball or bottle back and forth slowly 10 times for each foot. Do two sets per foot.</li>
268<li>Do this exercise once daily.</li>
269</ul>
270<p><strong>Heel raise.</strong> This exercise should be done slowly and with controlled movements. Make sure to maintain your balance and hold on to a railing or other support if needed.</p>
271<ul>
272<li>Stand with the balls of your feet at the edge of the bottom step.</li>
273<li>With your heels hanging off the edge, slowly and gently lower your heels just below the edge of the step. You may feel a stretch in your calf muscle.</li>
274<li>Slowly rise onto the balls of your feet.</li>
275<li>
275Repeat this 10 times, then rest. Complete two sets of this exercise.</li>
276<li>Do this exercise once daily.</li>
277</ul>
278<p><strong>Floor sitting ankle inversion with resistance.</strong> This exercise requires an elastic exercise band.</p>
279<ul>
280<li>Sit upright on the floor with your legs straight out in front of you. Make sure to avoid any hip movement while doing this exercise.</li>
281<li>Place your left leg over your right leg with a resistance band secured around your upper foot and looped around the bottom of your lower foot. Hold the end of the band in your hand.</li>
282<li>Slowly move your upper foot (the one with the resistance band around it) away from the lower foot. To do this, rotate your ankle inward and slowly return it to the starting position.</li>
283<li>Repeat 10 times and complete two sets per foot.</li>
284<li>Do this exercise once daily.</li>
285</ul>
286<p><strong>Seated toe towel scrunches.</strong> Make sure that your whole foot stays on the ground and that only your toes do the work of this exercise.</p>
287<ul>
288<li>Sit upright in a chair with one foot resting on a towel and spread your toes.</li>
289<li>Curl your toes to scrunch and draw the towel toward you 10 times. Do two sets per foot.</li>
290<li>Do this exercise once daily.</li>
291</ul>
292<p><strong>Seated plantar fascia stretch.</strong> Complete this stretch in a slow and controlled manner.</p>
293<ul>
294<li>Sit in a chair and cross one leg over the other knee, so your ankle is on top of your other leg.</li>
295<li>With one hand holding your ankle and the other holding your toes, gently pull your toes backward until you feel a stretch in the bottom of your foot.</li>
296<li>Hold this position for 20 seconds and repeat three times for both feet.</li>
297<li>Do this exercise once daily.</li>
298</ul>
299<p><strong>Wall-facing calf stretch. </strong>Do this with your hands on the wall at about eye level.</p>
300<ul>
301<li>Stand upright facing a wall at arm’s length and place your hands flat on the wall.</li>
302<li>Keeping both feet flat on the floor, extend one leg straight backward, bending your front leg until you feel a stretch in the calf of your back leg.</li>
303<li>Hold for 20 seconds and repeat three times for both legs.</li>
304<li>Do this exercise once daily.</li>
305</ul>
306<h3>Cold therapy</h3>
307<p>Applying ice to the affected foot for 20 minutes three or four times daily should help lessen plantar fasciitis pain.</p>
308<h3>Ginger</h3>
309<p>Although no studies have explored the effect of ginger on people with plantar fasciitis, some medical experts recommend this herb for relieving plantar fasciitis-related pain and inflammation. (Related: <a href="https://naturalnewsblogs.com/9-natural-remedies-treating-plantar-fasciitis-pain/">9 Natural remedies for treating plantar fasciitis pain</a>.)</p>
310<h3>Magnetic therapy</h3>
311<p>Magnetic therapy (a form of alternative medicine that involves delivering magnetic fields directly to the body) is often touted as a natural means of easing plantar fasciitis pain. It may be worth noting, however, that a 2003 study of 101 adults revealed that magnetic insoles didn&#8217;t protect against plantar fasciitis any more than non-magnetic insoles.</p>
312<p>To increase your defense against plantar fasciitis, aim to maintain a healthy weight, wear supportive shoes, and replace running shoes after every 500 miles of use.</p>
313<p>Visit <a href="https://naturalmedicine.news/">NaturalMedicine.news</a> for more about natural remedies for pains and illnesses.</p>
314<p>Watch the following video to learn about <a href="https://www.brighteon.com/8b427ab4-2da7-4419-87c0-66774afb3c28">six exercises that can help end chronic foot pain</a>.</p>
315<p><iframe src="https://www.brighteon.com/embed/8b427ab4-2da7-4419-87c0-66774afb3c28" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
316<p>This video is from the <a href="https://www.brighteon.com/channels/gregjones">Daily Videos channel on <em>Brighteon.com</em></a>.</p>
317<h3>More related stories:</h3>
318<p><a href="https://www.naturalnews.com/2019-08-14-7-easy-exercises-and-stretches-to-stop-foot-pain-for-good.html">7 Easy exercises and stretches to stop foot pain for good.</a></p>
319<p><a href="https://www.naturalnews.com/2018-11-24-ways-to-remedy-plantar-fasciitis.html">10 Tried-and-tested ways to remedy plantar fasciitis.</a></p>
320<p><a href="https://www.naturalnews.com/2018-01-02-are-your-dogs-barking-researchers-develop-tech-to-relieve-foot-pain-for-people-who-have-to-stand-all-day.html">Are your &#8220;dogs&#8221; barking? Researchers develop tech to relieve foot pain for people who have to stand all day.</a></p>
321<p><strong>Sources include:</strong></p>
322<p>
322<a href="https://omnechiropractic.com/plantar-fasciitis/">OmneChiropractic.com</a></p>
323<p><a href="https://www.choosept.com/health-tips/six-exercises-plantar-fasciitis-heel-pain">ChoosePT.com</a></p>
324<p><a href="https://www.brighteon.com/8b427ab4-2da7-4419-87c0-66774afb3c28">Brighteon.com</a></p>
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679.NNSubscribeTable { display: block; margin: 0px auto; padding: 30px 30px 20px 30px; }
680.NNSubscribeCol { display: block; margin: 0px auto 15px auto; font-family: 'Roboto Condensed', sans-serif; font-size: 14px; line-height: 19px; color: #FFFFFF; text-transform: uppercase; font-weight: 700; text-align: center; }
681.NNSubscribeCol:last-child { margin-bottom: 0px; }
682#NNSubscribeBarForm {  display: table; width: 100%; margin: 0px auto; }
683.NNSubscribeBarInput { display: table-cell; width: auto; vertical-align: middle; }
684.NNSubscribeBarSubmit { display: table-cell; width: 100px; vertical-align: middle; padding-left: 12px; }
685.NNSubscribeBarInput input { width: 100%; border: solid 1px #CCCCCC; padding: 0px; font-size: 14px; color: #FB3449; height: 40px; margin: 0px; border: 0px; outline: 0px; padding: 0px 10px; }
686#_form_28_submit { width: 100px; background-color: #FF3300; border: 0px; outline: 0px; height: 40px; cursor: pointer; font-family: 'Roboto Condensed', sans-serif; font-size: 16px; color: #FFFFFF; text-transform: uppercase; font-weight: 700; }
687.NNSubscribeCol form { padding: 0px; margin: 0px; }
688@media (min-width: 800px) {
689.NNSubscribeTable { display: table; width: auto; max-width: 1240px; padding: 0px; margin: 0px auto; }
690.NNSubscribeCol { display: table-cell; width: auto!important; vertical-align: middle; text-align: left; padding: 7px; margin: 0px; }
691.NNSubscribeCol:nth-child(2) { width: 400px!important; }
692.NNSubscribeCol:last-child { width: 40px!important; text-align: center; padding: 0px; }
693.NNSubscribeCol:last-child img { width: 40px!important; height: 40px!important; }
694}
695</style>
696
697<div id="NNSubscribeBar">
698<div class="NNSubscribeTable">
699<div class="NNSubscribeCol">Get the world's best independent media newsletter delivered straight to your inbox.</div>
700<div class="NNSubscribeCol">
701<form method="POST" action="https://healthrangerstore.activehosted.com/proc.php" target="_parent" id="_form_144_" novalidate >
702<input type="hidden" name="u" value="144" />
703<input type="hidden" name="f" value="144" />
704<input type="hidden" name="s" />
705<input type="hidden" name="c" value="0" />
706<input type="hidden" name="m" value="0" />
707<input type="hidden" name="act" value="sub" />
708<input type="hidden" name="v" value="2" />
709<div id="NNSubscribeBarForm">
710<div class="NNSubscribeBarInput"><input type="text" name="email" placeholder="Enter Your Email Address" required/></div>
711<div class="NNSubscribeBarSubmit"><button id="_form_28_submit" type="submit" title="Subscribe">Subscribe</button></div>
712</div>
713</form>
714</div>
715<div class="NNSubscribeCol"><a href="javascript: HideNNSubscribeBar();"><img src="https://www.naturalnews.com/Images/ReaderRegistration-Icon-Close-White.svg" title="Close"></a></div>
716</div>
717</div>
718
719<script>
720
721////////////////////////////////////////////////////////////////////////
722
723$(document).ready(function() {
724
725NNSubscribeBarEnabledCheck('NNSubscribeBar');
726
727});
728
729////////////////////////////////////////////////////////////////////////
730
731function ShowNNSubscribeBar() {
732$('body').css('padding-bottom','220px');
733$('#NNSubscribeBar').fadeIn(300);
734console.log('Show subscribe bar');
735};
736
737////////////////////////////////////////////////////////////////////////////////////////////////////////
738
739function HideNNSubscribeBar() {	
740$('body').css('padding-bottom','0px');
741$('#NNSubscribeBar').remove();
742NNSubscribeBarSetCookie("NNSubscribeBarAction","Hidden",30);
743console.log('Hide subscribe bar');
744};
745
746////////////////////////////////////////////////////////////////////////////////////////////////////////
747
748function NNSubscribeBarEnabledCheck(){
749var cookieEnabled=(navigator.cookieEnabled)? true : false
750if (cookieEnabled) {
751console.log('Cookies enabled');
752NNSubscribeBarCheckCookie();
753} else {
754console.log('Cookies disabled. Do nothing');
755};
756};
757
758////////////////////////////////////////////////////////////////////////////////////////////////////////
759
760function NNSubscribeBarCheckCookie() {
761var vNNSubscribeBarAction = NNSubscribeBarGetCookie("NNSubscribeBarAction");
762if (vNNSubscribeBarAction!=null && vNNSubscribeBarAction!="") {
763console.log('Cookie Exists');
764} else {
765ShowNNSubscribeBar();
766};
767};
768
769////////////////////////////////////////////////////////////////////////////////////////////////////////
770
771function NNSubscribeBarGetCookie(c_name) {
772var c_value = document.cookie;
773var c_start = c_value.indexOf(" " + c_name + "=");
774if (c_start == -1) {
775c_start = c_value.indexOf(c_name + "=");
776};
777if (c_start == -1) {
778c_value = null;
779} else {
780c_start = c_value.indexOf("=", c_start) + 1;
781var c_end = c_value.indexOf(";", c_start);
782if (c_end == -1) {
783c_end = c_value.length;
784};
785c_value = unescape(c_value.substring(c_start,c_end));
786};
787return c_value;
788};
789
790////////////////////////////////////////////////////////////////////////////////////////////////////////
791
792function NNSubscribeBarSetCookie(c_name,value,exdays) {
793var exdate=new Date();
794exdate.setDate(exdate.getDate() + exdays);
795var c_value=escape(value) + ((exdays==null) ? "" : "; expires="+exdate.toUTCString());
796document.cookie=c_name + "=" + c_value;
797console.log('Set Cookie');
798};
799
800////////////////////////////////////////////////////////////////////////////////////////////////////////
801
802</script>
802
803
804<div id="bottompopup" class="bottompopup">
805 <a href="#" id="bottompopup_close">
806 <div class="bottompopup2">
807  x
808 </div>
809 </a>
810 <div class="bottompopup1">
811  <p/>
812  By continuing to browse our site you agree to our use of cookies and our <a class="bottompopup_link" href="/privacypolicy.html">Privacy Policy</a>.
813  <p/>
814  <p/>
815  <center>
816  <button id="bottompopup_confirm" class="bottompopupbutton">Agree and close</button>
817  </center>
818 </div>
819</div>
820
821<style>
822 .bottompopup
823 {
824  background:rgba(255,255,255,.9);
825  box-shadow: 10px 10px 60px #555;
826  position:fixed;
827  bottom:60px;
828  right:20px;
829  width:300px;
830  height:140px;
831  z-Index:999999;
832  border-radius: 8px;
833  padding: 15px 15px;
834  font-family: 'Roboto Condensed', sans-serif; 
835  font-size: 14px; 
836  color: #222222; 
837  text-transform: uppercase; 
838  font-weight: 700; 
839  text-align: left; 
840  margin-left: 0px;
841  display: none;
842 }
843 .bottompopup1
844 {
845  width:250px;
846  border:1 px solid red;
847  line-height: 19px; 
848 }
849 .bottompopup2
850 {
851  background-color:#cccccc;
852  width:20px;
853  text-align:center;
854  padding: 7px;
855  border-radius: 20px;
856  float: right;
857  color:white;
858 }
859 .bottompopupbutton
860 {
861  border-radius:10px;
862  border:.5px solid black;
863  font-family: 'Roboto Condensed', sans-serif; 
864  font-size: 14px; 
865  background-color:#555555;
866  color:white;
867  padding:10px;
868  margin-left:30px;
869 }
870 a.bottompopup_link
871 {
872  font-family: 'Roboto Condensed', sans-serif; 
873  font-size: 14px; 
874  color:blue;
875 }
876</style>
877
878<script>
879$(document).ready(function() {
880 $("#bottompopup_close").on("click", function()
881  {
882   $("#bottompopup").hide();
883  });              
884 $("#bottompopup_confirm").on("click", function()
885  {
886   document.cookie = "bottompopup=bottompopupalreadyshown";
887   $("#bottompopup").hide();
888  });              
889 console.log("bottom popup check");
890 var c = bottompopup_getCookie("bottompopup");
891 console.log("cookie = " + c);
892 if (c==null)
893  {
894   pos_alreadyshown = -1;
895  }
896 else
897  {
898   pos_alreadyshown = c.indexOf("bottompopupalreadyshown");
899  }
900// console.log("pos = " + pos_alreadyshown);
901 if (pos_alreadyshown == -1)
902  {
903   console.log("bottom popup show");
904   $("#bottompopup").show();
905  }
906 else
907  {
908   console.log("bottom popup hide");
909   $("#bottompopup").hide();
910  }
911function bottompopup_getCookie(name) 
912{
913    var dc = document.cookie;
914    var prefix = name + "=";
915    var begin = dc.indexOf("; " + prefix);
916    if (begin == -1) {
917        begin = dc.indexOf(prefix);
918        if (begin != 0) return null;
919    }
920    else
921    {
922        begin += 2;
923        var end = document.cookie.indexOf(";", begin);
924        if (end == -1) {
925        end = dc.length;
926        }
927    }
928    // because unescape has been deprecated, replaced with decodeURI
929    //return unescape(dc.substring(begin + prefix.length, end));
930    return decodeURI(dc.substring(begin + prefix.length, end));
931} 
932
933});
934</script>
934
935
936<script type="module" src="https://static.cloudflareinsights.com/beacon.min.js/v4bc70e2c01a94c73b74392e4234840661791215815920" integrity="sha512-L0ha0OXavK/8okipN9F8BtP84dg9DUhPERbBXzwI6dgTA55d2+yweo3pn5CSFYs45/r8md2+xvUPtTdvTNRfjA==" data-cf-beacon='{"version":"2024.11.0","token":"ef29ca4bb11a4300b78725347e87769e","r":1,"spa":2}' crossorigin="anonymous"></script>
936
937</body>
938</html>

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