Today I’m going to share 5 tips to relieve heel pain.
Plantar fasciitis is no joke and no fun! Whether you are experiencing pain in the heels from simply walking around in your daily life, or while working out, that small spot can cause a big problem!
Even if you haven’t been officially diagnosed with plantar fasciitis, you can still benefit from caring for your feet.
If you’ve ever noticed pain in the heels, along the bottom or sole of the foot, foot swelling, or stiffness in your Achilles tendon, let me give you a few tips and tricks to get rid of that pain.
Below I’m sharing 5 of my biggest tips to caring for your feet and getting rid of heel pain once and for all!
Tip #1 for Relieving Plantar Fasciitis Pain: Give your foot some support!
First things first, are you giving your feet the right amount of support they need?
If you are constantly in flip flops, it’s time to invest in better shoes! You want shoes that will give your feet the right amount of lift.
Even with good shoes, pain can still persist. These OS1st foot sleeves are my go to when I still need that extra support. They are specifically designed for help with plantar fasciitis.
I prefer these foot sleeves over the socks you can purchase because they expose your toes. This means I can wear them while doing my yoga or Pilates practice on my mat. I can also walk around my house without my shoes on and still feel the support.
Tip #2 for Relieving Plantar Fasciitis Pain: Give your feet a DIY massage!
I love a good professional foot massage, but who’s got the time or money to do that every single day???
Instead, get yourself a foot massager and put it right by your couch or favorite chair. Tennis balls or massage balls work great too! BUT I’ve realized they go rolling away before you know it!
I bought this wooden foot massager about 5 years ago and it has been the gift that keeps on giving!
It takes up little space and lives under my coffee table. When I’m ready to relax at the end of my day, I simply take a seat on my couch and I’ve got build in self care time while watching the latest binge worthy show on HBO.
Tip #3 for Relieving Plantar Fasciitis Pain: Ice your feet for pain and swelling!
By the end of the day your feet might be giving you serious pain and discomfort even while sitting.
Icing your feet can help to alleviate pain and swelling.
There are actually two ways I like to do this:
- Freeze a basic plastic round water bottle
- Get yourself these frozen compression socks!
Both options are awesome and provide different benefits.
The water bottle is great because you can actually roll your foot out on it, just like the wooden foot roller.
The socks are great because you get the extra compression and you can sleep in them. I regularly put the socks on before bed and they stay put all night.
Tip #4 for Relieving Plantar Fasciitis Pain: Wear shoes during your Pilates or yoga class!
Not everyone reading this does Pilates or yoga, but that’s my specialty and it’s usually practiced without shoes.
It can feel strange to do a workout that’s usually shoeless in your sneakers, but it can make a world of difference.
I’ve worked with many clients over the years who need to have the support of sneakers even while on their yoga mats. And guess what?? That’s GREAT! I have zero issue with a student needing to do an entire vinyasa yoga practice while wearing shoes.
If you are uncomfortable getting your very expensive and pretty yoga mat dirty, my suggestion is to have a special pair of shoes that you do not wear outside or anywhere but on your mat. That way they stay clean and you can keep your feet happy!
Tip #5 for Relieving Plantar Fasciitis Pain: Check in with a professional!
When experiencing pain in any part of the body, you, of course want to check with a medical professional. They can help properly diagnosis what’s going on and give you the ok (or not) to continue your usual workout routine.
After you’ve got the ok from your doctor or PT that regular workouts are fine, you may need help navigating modifications for your own personal needs.
It can be well worth the expense to pay for a one off session when you have special cirrumstances. There are so many simple and easy modifications for all stretches and exercises that a professional can help you with.
I’ve had many one off private sessions with students who have one particular injury they are learning to manage. In fact, I specialize in helping my clients tailor their exercise routines for their own unique needs.
Working with a Pilates instructor who can help you get creative with your workout will make a huge difference when your heels are causing you too much pain to stand up on your mat. There is no reason you can’t fully strengthen and stretch the body, while avoiding poses that cause you pain.
What’s Next?
Now, it’s time to put these tips into practice! Whether you are working out on your own, in a group class, or with me on my YouTube channel, I hope that these tips and tricks are helpful to you!
Remember, each time you jump on your mat, it’s not about going for a perfect workout or an Instagram worthy pose, it’s about feeling stronger, more confident, and caring for your body! Give yourself a break when you need it and always pat yourself on the back for everything you accomplish in your workout!
I love helping my students in whatever way I can! If you have more questions, don’t hesitate to ask! If you are looking for more workout routines and tips about Pilates, Yoga, and other forms of mindful exercise, come join in on one of my classes!