Sore soles at the end of a long day of standing or walking; burning or tingling pain when you get out of bed in the morning; pain at the base of your heel. These are all symptoms associated with plantar fasciitis foot pain. While it might not be completely debilitating, it can definitely cause extreme discomfort and cause your whole body to feel tired.

Those who suffer from chronic plantar fasciitis pain know the uncomfortable feeling. The soreness of the feet can ruin plans for the evening or prevent you from wanting to be active. That’s why they might also know that prevention is the key to reduce the risk of experiencing pain each day (and night).

Here are a few ways to prevent or treat mild foot pain before it gets worse:

• Cushioned shoes with arch and heel support.
• RICE method – Rest, Ice, Compression, and Elevation after a long day. This will help prevent symptoms from developing when you take your shoes off and relax. Tip: freeze some water bottles and use them to apply ice and massage your feet.
• Foot massagers: there are several different types you can use, such as a golf ball, lacrosse ball, foot rollers, an automatic foot massager, or a foot soak with massagers built in. Finally, there’s the tried and true partner foot massage, if available.
• Exercises to prevent plantar fasciitis pain: 1. Calf stretches like pulling your toes toward you when you have your feet stretched in front of you. 2. Low squat with the heels down to stretch the Achilles tendon and plantar fascia. 3. Point and flex the feet whenever you’re sitting at your desk or watching TV.

If you know that you’ve worked your feet harder than usual, perhaps during a hike or a difficult workout, try some of the above tips to prevent painful symptoms from settling in. If you’re familiar with chronic plantar fasciitis pain, you may also need to use NSAIDs to prevent inflammation of the ligament.

Need help with chronic severe plantar fasciitis pain? See our board-certified podiatrist, Dr. Brandon Macy at Clark Podiatry Center. He can assess your feet and find the best treatment for any concern you may have. Make an appointment at our Clark, NJ office so we can keep you walking.