Keep Your Shoes On
Yes, we mean indoors.
If you have previously spent your days at the office or worksite, it’s pretty likely that you spend a lot of time wearing shoes—shoes that were providing your feet with regular support and cushioning. Even better if those shoes contained custom orthotic inserts!
But now that you’re not spending as much time in those shoes, your heels might not be ready to handle the load all on their own. This could be contributing to your worsening pain.
Consider cleaning off your shoes and wearing them inside the house, for at least a few hours a day. See if that provides you with some additional comfort. If so, that’s a good indication that an abnormality in your foot structure may need to be addressed.
Of course, if your work shoes made you miserable in the first place, kindly disregard this tip.
Take Time to Stretch
Some stretching of the feet, heels, and calves can help condition strained tissues and relieve pain.
Although you can stretch anytime during the day, doing it first thing in the morning can be especially helpful, especially if you often feel a sharp jolt of pain every time you get out of bed. That’s a good sign that your plantar fascia may be aggravated by moving again after a long period of inactivity, and “warming it up” with some morning stretching can help lessen that pain.
Here is one stretch to try before you even get out of bed, and another you can do anytime during the day. For the first, you will need a towel, resistance band, or belt—anything that can provide a firm strap of workable length.
- While still in bed, sit up with one leg straight out in front of you.
- Place whichever form of strap you are using around the foot, up against the ball of the foot and toes. Grasp the ends of the strap with both hands.
- Gently pull back on both ends of the strap, flexing your upper foot back. Do not yank or jerk the strap, but make sure your arms are doing all the work.
- Hold for 30-45 seconds, then release.
- Repeat 2-3 times per foot.