Have you ever stepped out of bed only to feel a sharp stabbing pain under your foot? Then, after you’ve been up walking around on it for a while it miraculously feels better? However as time passes, that pain gradually becomes more intense with each passing day.

Plantar fasciitis is unfortunately a common aliment, that effects the plantar fascia,that runs along the bottom of your foot. This thick band of connective tissue, connects your heel to the base of your toes, it acts as a shock absorber, and support for the arch of the foot. If tension on the fascia is overloaded, tiny tears are produced resulting in irritation, inflammation and pain

The pain is often described as a stabbing sensation in the heel or the arch of the foot, or it might feel more like, deep aching or throbbing. Most people feel the pain when they get out of bed in the morning, and then the pain generally subsides as the foot gets warmed up and moving. This is because the fascia becomes contracted at night, and feels tight again in the morning and the whole vicious cycle continues until you address it.

Try these DIY tips for some relief

• Your feet may just need some time off from whatever is causing it. Stop, or cut right back on whatever the offending activity may be if you can narrow it down.
• For some quick relief you can try freezing a water bottle and rolling your foot over it for 10 minutes, but if you are doing any stretches for your arches, make sure to stretch then ice!
• Roll a frozen golf ball under the foot for a more intense facial release. Start at the front of your foot, and work your way back toward your heel. Use good pressure on each area, the inner, center and outer parts of the foot, for 15 seconds before moving to the next spot. Then, roll the ball back and forth over the entire foot.

Make sure to join me next time, when our Reactive Health Show interview’s Lana MacDonald BSc PT, for some tips on how to manage your symptoms, deal with the pain, and start to heal your Plantar Fasciitis.