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Someone asked me how to fix plantar fasciitis and I paused for a minute … because I know there is no magic trick. I’ve worked with clients one on one and seen what truly helps when pain keeps you limping to the car or dreading that first step out of bed.
Plantar fasciitis isn’t just “something you deal with” … it is irritation in that thick band under your foot that gets overloaded from how you walk, stand, carry weight or wear shoes. Most people improve with simple changes you can do consistently at home.
What It Is And Why It Hurts
Plantar fasciitis is irritation or tiny tears in the thick band of tissue that runs from your heel to your toes … this band supports your arch and absorbs shock when you walk. When it gets stressed or overloaded the tissue becomes painful … especially first thing in the morning or after sitting.
Your feet just sometimes need extra care.
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Start With Smart Basics
I always say start simple because overwhelm does nothing but make your anxiety flare up right along with your pain.
Supportive Shoes Every Single Day
Trash those flimsy flats or worn out sneakers. Choose shoes with good support and cushioning that protect your arch and heel. Walking barefoot on hard floors absolutely adds stress to the plantar fascia.
Ice And Rest Work Together
Ice your heel for 10 to 20 minutes a couple times a day … especially after any movement that made your foot hurt. That helps reduce inflammation and gives your tissue a break.
Stretch And Strengthen
This part is the real game changer. Stretching your calves and the bottom of your foot releases tension so your fascia is not getting yanked every step.
And strengthening exercises (like gentle heel raises or “toe yoga”) help your muscles support your foot better so the fascia isn’t doing all the work alone. These moves take a little time but they really help over weeks not days.
It took me about 6 weeks to get my feet back to working order pain-free. The trick is to remember to “warm up” your feet every single morning before you step out of bed.
Be Patient And Consistent
Healing usually takes weeks or even a few months if you stay consistent. Don’t beat yourself up if you have a flare up after sitting all day or after a long walk. You are retraining how your foot handles stress … and that cannot be rushed.
Just picture this like teaching your favorite pair of shoes how to hold you up again. One step at a time … gently … and with a lot of self-love.
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