Plantar fasciitis is one of the most common sources of pain in the foot and ankle. Many patients have plantar fasciitis to some degree and are not even aware that it is the cause of the pain in their heel and arch of their foot. While you can spend thousands of dollars and countless hours at a medical professional's office in an attempt to find a solution to the pain that plagues you from the time you step out of bed until after you retire for the night, there are several holistic treatments that may give you relief.

Cold Massage

One way to diminish the inflammation in your foot and reduce the pain is to massage with cold. The best method is a plastic water bottle filled about 3/4 to 7/8 full. Freeze the water, then wrap it in a dish towel. Place the water bottle on the floor and roll it back and forth under the arch of your foot. This will release the tension in the muscles in your foot, reduce the inflammation, and decrease the pain.

Shoes and Inserts

One issue that can cause and extremely exacerbate the pain from plantar fasciitis is ill-fitting shoes and improperly-sized inserts. This is an instance where quality footwear matters.

Visit a good quality shoe store and get fitted for properly sized shoes and supportive inserts. Many shoe brands have shoes with arch supports, memory foam and other additions that cater to customers with this condition. Avoid cheap shoes, shoes with thin soles, very high heels, and shoes with little to no arch support, as this can worsen your condition.

Exercise

Many patients with plantar fasciitis are reluctant to exercise, for fear that the pain will derail their exercise efforts or that their workout will exacerbate their pain. However, plantar fasciitis should not deter you from staying healthy. There are many types of exercises you can do.

One important thing to do, several times per day, is fully stretch your feet and calves to keep them limber and reduce pain. You should also do exercises that target your legs; healthy leg muscles can reduce the pain in your feet. Swimming, walking and other exercises are great for patients with this condition.

Before you begin any exercise program, talk with your doctor or a professional trainer to find the exercises that will best meet your needs and help eliminate any foot pain you are dealing with. For more information, contact the professionals at ETL Podiatry.