What is plantar fasciitis and what can I do for it?


The plantar fascia is the continuation of the achilles tendon underneath the foot. It is a thick band of tissue that may become inflamed when we use our foot a lot or wear shoes that are hard on our feet. When this tissue becomes inflamed it may be painful or create a dull ache. This pain is usually worse in the morning and may feel better as you move your foot. Many people struggle with plantar fasciitis and often times need to stop doing exercise they love because of the discomfort. 

What can I do to help my plantar fascia?

There are several things you can do at home to help reduce the symptoms of plantar fasciitis. 

  1. Freeze a small plastic water bottle and use the bottle to roll out the bottom of your foot. This will help decrease inflammation and help break up the tightness in the plantar fascia.

  2. Stretch your calves: Stretching your calves will help to stretch the achilles tendon and in turn help to relieve the plantar fascia.

  3. Roll the bottom of your foot daily and especially before and after workouts. You can use a small hard ball or a wooden foot roller, you can find both on Amazon.

  4. Wear shoes that are not too tight and are supportive of your foot.

Coming in to get your feet and ankles adjusted will help also! The adjustment will help with mobility of the foot and ankle, improve biomechanics, and decrease the inflammation of the plantar fascia. I also Graston the bottoms of the feet to help break up any scar tissue that may be causing inflammation and stiffness of the plantar fascia. 

As always if you have any questions or would like help dealing with plantar fasciitis please reach out!


Dr. Tablak

Juliet Tablak