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Tips to Living with and Healing Plantar Fasciitis

Parenting 3 little ones requires me to get up and walk around a lot. I walk up and down the stairs more times in a day then I can count. 3 little kids means 3  trips to the kitchen to get snacks and drinks. 3 trips to the bathroom and 3 kids to chase going in 3 different directions. Chances are I will also have to get up again to clean one of their spilled drinks. If you are a parent you can probably relate. It is Murphey’s Law that every time you sit down and get comfortable someone needs something. For the average parent, this is just apart or parenting life but I have a severe case of Plantar Fasciitis, which makes walking a very painful reality for me. If you are suffering like me I understand your desperation to find comfort and relief. I have researched and tried many things.

My Plantar Fasciitis started at the end of my 3rd pregnancy. Fortunately, after trying many techniques it did resolve and I was back to normal. However, after my last son who is now 21 months, I am less hopeful for a recovery this time and focusing on how to lessen the pain. Here are some tips to living with healing Plantar Fasciitis. These tips may help ease your pain and for mild cases may they may even assist in taking the pain away permanently.

Frozen Water Bottle
Place a disposable water bottle in the freezer. The ice cold water bottle will help with the inflammation and soothe your achy foot. The rolling helps to stretch and massage your foot, heel, and arch. Roll one foot on it while pressing down and applying pressure for 5 to 10 minutes. If in both feet switch and roll the other. Do this 3 times a day or when really sore.

Infra-red Vibrating Foot Massager
I have an infrared foot massager and swear by how much it helps. This is a must buy. It works differently than physical touch. It encourages blood flow and helps retain circulation. I use it for 15-20 min a time. Some days multiple times a day. I also lay down and use it on the calves of my legs. When blood is circulating and my legs are relaxed it help ease the pain in my feet. If your calves are tight this may be part of the reason you have Plater Fasciitis. They both need to be treated to help ease the pain.

Foot Soak with Epson Salts
I have a foot spa and fill it with warm water and Epson Salts. Mine is fancy but I like the option to massage my feet while soaking them. Soak your feet for 15 to 20 minutes 1 to 2 times a day. Getting your feet to relax will help reduce the pain and the heat from the water will help reduce inflammation.


Compression Socks

I have tried a few pairs and brands of compression socks. They do help offer some relief and take the edge of the pain. Maybe if I wore them daily I would get more consistent relief. I know some people swear by them and wear them every day. Maybe give a pair a try and see if they work for you.

Foot Roller with Spikes
Purchase a spiked foot roller. Place it on the floor and with pressure roll your foot for 10-15 min from your heel to your toes. Massaging and relaxing your foot will help stretch and massage your foot to elevate the pain.

Massage Stone
Use a fascia massage stone to press down and massage your foot where it hurts the most. This little tool allows you to press deeply and helps break up the fascia to relieve pain. It is painful to use but the results are worth it. Unlike using your fingers the stone has no give so you can apply deep pressure when you push.

Massage Therapy
Book an appointment with a registered massage therapist. They are trained in proper massage techniques. They will teach you stretches and different methods that will assist in pain relief and healing.

Visit a Podiatrist
A podiatrist specializes in feet and ankle care. They will assess you and give you tools and techniques to hopefully get relief and heal your Planter’s Fasciitis. They may prescribe custom orthotics, which I have and do help. It was also recommended to me to wear shoes in the house and not to walk barefoot. I was told that one of my arches collapsed and that attributed some of my pain. Probably from the excessive weight gain and the weight loss from my pregnancies.

A physiotherapist can help you find pain relief through varies methods. They will teach you techniques to use which may help in healing or lessening your pain. They have used an ultrasound machine on me to help encourage healing in my feet. Unfortunately, I do not have benefits so I have not gone lately.

I combine different methods depending on the level of pain I am feeling that day. Try some of my suggestions. I have attached affiliate links to items I use personally and recommend. I own and use these items. An affiliate link does not cost you money to follow. I will earn a small percentage of any purchase you make for taking the time to teach you about my favourite product. Please share your experience with Plantar Fasciitis in the comments below, add anything you have tried that helps that I have not recommended so other readers including myself can try too. Thank you for visiting my blog.





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  1. Ugh, it’s the worst! I tried several of these, too. What I think REALLY ended up helping me is Essentrics: http://productivemama.com/essentrics-classical-stretch-review/

    Thankfully I have not had to deal with the PF pain again!

    1. Amylee, it is the worst pain I’m glad your not dealing with it anymore. Thank you for sharing you insight.

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