Three Self-Care Moves to Heal Plantar Fasciitis

Plantar fasciitis, which refers to inflammation of the plantar fascia tissue on the bottom of the foot, can cause severe foot pain. Tyler from WiShape outlines three self-care techniques to help reduce plantar fasciitis symptoms.

Activate Foot Arches

The first move focuses on reawakening the foot muscles that support the arches. Tyler advises placing a piece of paper under the foot and trying to actively lift the arch, watching for the paper to crinkle. This arch activation exercise should be done for 90 seconds daily.

Use Self-Massage

Secondly, Tyler suggests using self-massage with a spoon and lotion to increase blood flow and break up adhesions on the foot. He advises scraping the arch for 1-2 minutes until it reddens. Stop if this causes increased pain.

Improve Balance

Finally, balancing drills on one foot help to strengthen all the small muscles of the foot. Tyler recommends gradually reducing hand support over 6 weeks until able to balance hands-free for 60 seconds.

Consistency is Key

In summary, Tyler emphasizes being consistent with these 3 self-care moves daily to see reduced pain and improved function. Activating the arches lays the foundation before progressing to massage and balance work.