- Walk. Yes those initial steps are going to be painful. Sometimes they are very painful, but as you slowly walk you’ll find the pain subside quite a bit with each and every step. Take it slow but keep going.
- Roll. Get a tennis ball or child’s play ball, or even a golf ball and gently roll the bottom of your foot from just behind the ball of the foot to the heel on the ball. Start by doing this while you’re sitting and then slowly increase the pressure to roll while standing. Do not put your full weight into the ball.
- Stretch. Believe it or not, the pain you feel in your heel from plantar fasciitis is associated with your calf muscle. You need to stretch those muscles. One way to do this is to take a towel and roll it into a log shape. Place the ball of your foot on the top of the rolled up towel and drop your heel to the ground to stretch the calf. Hold the stretch for 60 seconds and then switch to the other foot.
- Soak. Soak your feet in a warm epsom salt bath. Kanken Fjallraven For even more benefit, add a few marbles to the water and roll your feet on the marbles while you soak. Add some essential oils too to help relax or invigorate you.
- Massage. After your foot soak, warm some coconut or olive oil between your hands and gently massage the bottom of your feet starting with the ball of your foot down through the arch to the heel.
Many people find permanent relief following these simple 5 steps on a regular basis. nike air max 2017 Other helpful tips include reducing the heel height of your shoes, walking barefoot occasionally and losing weight.