Living with Plantar Fasciitis

At Alliance Foot & Ankle Specialists, Dr. Richard Nichols and Dr. Joseph Harvey treat patients with plantar fasciitis nearly every day. When you get out of bed, stand up, and immediately feel pain in your heel, you may have plantar fasciitis. Luckily, there are treatment options, and there are some practices you can incorporate into your daily life to make living with the painful condition a little easier. 

Inflamed plantar fascia

Fascia refers to a band of connective tissue in your body. Your plantar fascia is a band of tissue that runs from the base of your toes to your heel. It’s a thick, tough part of your body that provides support and shock absorption.

When your plantar fasciitis becomes inflamed, simple things like walking after you’ve first woken up in the morning or standing on your feet for periods of time can be very painful. There are several potential causes for plantar fasciitis, including:

Additionally, some chronic conditions, such as certain types of arthritis or diabetes, may predispose you to develop plantar fasciitis. 

What you can do

For many people, plantar fasciitis resolves after a couple of months of home treatment. If that isn’t the case for you, numerous treatment options are available at Alliance Foot & Ankle Specialists that can bring you relief.


Exercises are a great way to help decrease your pain caused by plantar fasciitis. Gently stretching your foot before you get out of bed may help. Simply flex your foot and toes slowly, stretching the bottom of your foot. Hold the stretch for about 10 seconds, then release and repeat several times. 

Another exercise involves rolling your ankle in each direction several times, resting, then repeating the motion.

Finally, try placing a tennis ball beneath your foot, and rolling it around to gently massage the bottom of your foot. 

Rest and medicate

If possible, take a few days to rest your feet, especially if your job requires you to stand or walk for several hours each day. While you’re resting, do the exercises above several times each day, and consider taking an over-the-counter anti-inflammatory medication, if appropriate. 

Lose some weight

If you’re overweight, losing a few pounds may help alleviate your plantar fasciitis. Proper nutrition and regular exercise are the best approaches for weight loss. While your plantar fascia is inflamed, you may want to focus on doing low-impact exercises. 

See a professional 

Finally, if the pain doesn’t begin to dissipate, book an appointment at Alliance Foot & Ankle Specialists. We offer treatments including injections, bracing, and even surgery, that could ease your pain.

We have two locations for your convenience, one in Keller and one in Grapevine. Please call the location that works best for you to schedule an appointment.

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