Plantar Fasciitis, 3 'simple' steps for Prevention and Treatment

Step 1) Reduce Inflammation

-          Ice (Rolling a frozen Dixie cup works well)

-          Topical Anti-Inflammatory, preferably Myomed

-          Anti-Inflammatory

-          Soft Arch Supports (When not strengthening)

Step 2) Break Up Scar Tissue/Stretch

-          Deep tissue massage every 3^rd day

-          Roll a Foot Rubz ball (preferable) or Golf/Tennis Ball regularly

-          Stretch Calves & Feet (Especially before getting out of bed-Lots of stretches on the internet)

Step 3) Strengthen (Most Important Part)

-          Start with 30 seconds of barefoot running/walking on soft/natural surfaces and add 30 seconds every day or 2 (Probably the single most effective way to eradicate PF; subtract this time from your regular workout, i.e. 30 Minute Regular Workout = 29 minutes in shoes, 1 minute barefoot)

-          Pull in a towel w/toes and repeat

-          Pick up marbles w/toes and spell alphabet

-          Stand on one foot (affected foot):  1) Waiting in line, standing at work, whenever, wherever   2) As an exercise: barefoot eyes closed on carpet

Link 1, Link 2 


Buy an Arch Exerciser, or for cheaper, do some Toe Walking: