3 Unexpected Ways I Helped My Plantar Fasciitis

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3 Unexpected Ways I Helped My Plantar Fasciitis

Have foot pain? Here’s three unexpected ways to help plantar fasciitis!

3 ways to help plantar fasciitis

Hi guys!

Plantar fasciitis is a nasty pair of words for runners.  It’s a random, nagging injury that plagues people for years and is really hard to get rid of.  While I’m speaking from a runners perspective, non runners get it too and it’s just as hard to deal with.  To make the injury even more complicated, the ways to help plantar fasciitis are confusing and unclear.  Often you can treat it only to have it come back again quickly or it can even just linger at a minor level for years.

If you are one of the lucky few who have not dealt with it, it causes pain on the bottom of your foot (especially the heal area) from inflammation.  For most people that means your feet hurt when you first step on them in the morning.  In bad cases it can really hurt to walk or run all day.

I’ve talked occasionally in the past about dealing with plantar fasciitis.  I’ve never had an awful case, but I did have a nagging injury a couple summers ago that was just bad enough to convince me to take a month off of running to try to get it under control.  For the most part it’s better, but I still get some lingering tinges on occasion that concern me.  I don’t want to get back to the place where I can’t run again so I’ve really been babying it lately.

In the past six months, I’ve tried a couple new things that I think are finally keeping it in check.  I’ve waited a while to post this because I wanted to make sure it wasn’t a fluke, but I really do believe these things I’m sharing have made a huge difference.  I know some of you have dealt with this injury too, so I hope this will help you in the same ways it helped me.

Just a reminder, I am obviously not a doctor and these are things that have helped my own personal experience.  If you have a bad case this may or may not help and please stop running and see a doctor if you have a serious injury. 🙂

Ways to Help Plantar Fasciitis


I was going to acupuncture for an unrelated health issue and that particular week my feet were causing me some issues in the morning.  They felt a bit tender and I didn’t want to let the plantar fasciitis get out of control again.  I asked my Acupuncturist about it and she actually had a treatment with the needles.  She put them in several places on my legs including my calves.  She also put them in the bottom of my feet, which stung a bit when they went in.  Otherwise it was no big deal and I almost immediately felt relief.

I’ve generally been a sceptic about alternative medicine in the past, but acupuncture helped my feet SO much.  The next week my feet did not hurt at all.  If they flare up, I go back and that seems to help keep it under control.

If you’ve been having lingering issues, consider acupuncture!  It really did help me.  I am now a total believer in it’s powers!


OOFOS Flip Flops

The Hubs bought me a pair of these, OOFOS Flip Flops last summer and once again I swear they make a difference.  The platform of the flip flop stretches my foot and makes them feel so much better.  They are also super cushy, which helps my feet.  I basically just use my pair around the house so I’m not walking around barefoot (walking around barefoot too much can trigger mine.)  They are a little pricey, but I think they make a huge difference.  My Dad also has feet issues and got a pair and loves them.

Just a warning though, it does feel a bit strange at first but you will get used to it.


This Stretch

I’ve said it before but yoga and running go hand in hand for me. I notice my feet hurt more when the back of my legs get tight.  If I stretch really well and do yoga, they don’t get tight which doesn’t trigger the plantar fasciitis.

One stretch that’s made a huge difference for me is putting the bottom of my toe on the wall with my heel on the ground so the back of my leg gets really stretched out.  I’ll do that stretch after a run and hold it for 30 seconds or more especially after running or walking.  Once again it seems to be working.

I will also flex my toe back towards my body as far as it can before I get out of bed in the morning.  I think a little stretch before putting weight on my feet also releases the tension in my calf, which helps my feet.


If you have a serious case, these little tweeks might not be for you, but they have helped me.  If you have some lingering issues like I do, I hope you will try these and I hope that they help your plantar fasciitis too!  I know what a pain the rear it can be so I thought my discoveries were too good not to share.

Like this post on Ways to Help Plantar Fasciitis?  Find it later by pinning this to your favorite board!

3 ways to help plantar fasciitis

Also read…

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Your turn!

Do you have plantar fasciitis?


I’m linking up with Wild Workout Wednesday.
By | 2020-06-02T17:06:15-04:00 March 13th, 2018|Fitness, Healthy Living Tips, Running|16 Comments


  1. Dr Sarat Chandra August 18, 2020 at 1:23 pm - Reply

    Excellent suggestions. I will recommend these suggestions to those who are struggling with Plantar Faciitis.

  2. Toetos April 19, 2019 at 3:18 am - Reply

    PE really suffers a lot ,i’ll try your suggestions,thanks for sharing

  3. […] and slowly added one more minute of running into the mix over time.  I had a set back when my plantar fasciitis flared up but I think it’s back under control now.  When I was at Hilton Head the other week I was […]

  4. Shirley Franklin May 11, 2018 at 3:09 pm - Reply

    Deep massage of my calves with a tennis ball have saved me from PF that I had suffered with for years. I do it as a part of my recovery work every week and I haven’t had a problem since!

  5. Matt March 25, 2018 at 6:24 pm - Reply

    Nice article!
    My mum had PF for a few years.
    I’ll tell her about this post!
    Keep up the good work!

  6. Orthofeet March 22, 2018 at 7:14 am - Reply

    These are all very helpful suggestions – especially the stretch as it’s effective and you don’t need anything to do it – you just need to do it! One thing that wasn’t mentioned in this post, though, were the right shoes. There are shoes especially designed to treat and alleviate foot pain from plantar fasciitis. The right shoes can go a long way toward healing and protecting the foot.

  7. Nicole @ Fitful Focus March 14, 2018 at 7:42 pm - Reply

    I hear PF can be horrible! I don’t have it, fortunately, but I know a few people who could use these tips!

  8. Annmarie March 14, 2018 at 12:51 pm - Reply

    Ugh, PF is a real PAIN. I’ve always had my hubby adjust my foot but I do love the look of those flip flops 🙂

  9. Meagan March 13, 2018 at 6:39 pm - Reply

    I got horrible plantar fasciitis after coming back from a few days at Disney World in December – I needed to be wearing much better shoes than I was. Luckily I have a PT hubby to help me through but it’s still rough and takes time!

  10. Andrea on Vacation March 13, 2018 at 3:42 pm - Reply

    Most of us in the beach house get it during the summer- we wear cheap flip flops too often! I haven’t done the acupunture (but totally would in the future if it got bad enough) but stretching and “support” sandals really help a lot.

  11. Judy March 13, 2018 at 11:44 am - Reply

    Thank you, my husband and I both have these issues. I am definitely going to try these suggestions.

  12. [email protected] March 13, 2018 at 9:08 am - Reply

    I’ve been thinking about trying acupuncture for a chronic shoulder issue I’ve been having. My husband has had issues with PF and stretching really helps him, also.

  13. Erinn March 13, 2018 at 9:00 am - Reply

    Stretching is key for almost any injury, I’ve found! I have IT band issues and stretching really helps with the soreness and tightness.

  14. Maureen @ Maureen Gets Real March 13, 2018 at 8:24 am - Reply

    I don’t have plantar fasciitis but I sprained my foot 8 years ago and get arch pain occasionally. One of the things that help me when that flares up (is that the right term lol) is a frozen golf ball. I just keep it in the freezer and roll my foot over it when I need a little care to them.

  15. Wendy March 13, 2018 at 6:25 am - Reply

    I’ve had some issues with PF in the past–one particularly stubborn case a few years ago while I was training for Big Sur. I didn’t do acupuncture, but it was on my last resort list! I’d add pool running to your list, because that helped keep me sane and I do think it helped in some weird way!

  16. Kristy from Southern In Law March 13, 2018 at 5:24 am - Reply

    I loveee acupuncture – which is totally weird for someone who hates needles but it’s worked for me for quite a few different things! I wish more western doctors were more open to it!

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