10 Tools for Treating Plantar Fasciitis Reviewed

Massage Treatment

The first method we focused on was the massaging and/or rolling method. In general, massage has several benefits for athletes and non-athletes alike. Not only does massage have a very calming, psychological effect that helps reduce overall stress and, decrease heart rate, and lower cortisol levels, but its physiological benefits have recently been promoted among many reputable sources. Massage works to dilate blood vessels and increase the circulation of blood flow from the heart to the points and places being massaged. As a result, increased levels of oxygen can flow to these places, which means a greater amount of nutrients delivered there, and the quicker removal of waste products and toxins. Furthermore, increased oxygen to muscles means more relaxed muscles and greater circulation of lactic acid out of muscles and muscle tendons, to help relieve soreness.

Finally, and largely to the benefit of those suffering from plantar fasciitis, massage helps reduce inflammation. Because one pain triggering symptom of plantar fasciitis is inflammation of the plantar fascia, reducing inflammation can help reduce pain. Massaging your aching feet will help conduct increased blood flow to the tendons and ligaments in your feet, including to the plantar fascia. The repeated massage movements will slowly start to stretch the plantar fascia, and that is a good thing! You want the arch of your foot to be loosened so that it can properly serve its function of absorbing shock with each step you take. The method of rolling has similar effects on the plantar fascia and your feet as massage does. The only real difference is the motions themselves that are associated with massage and with rolling are different (and self-explanatory: massage typically involves deep kneading and pushing of the pressure points while rolling involves some spherical object that is literally rolled over the pressure point). The products on our list that feature the massage or rolling method include the Body Back Company Foot Roller and Porcupine Massage Ball, the Massager Thera Cane, the Foot Massager Moji 360, and the Yamuna Body Rolling Foot Saver, Kit.

Stretching and Strengthening

The second method of treatment we considered included those devices dedicated to stretching and strengthening the plantar fasciitis tendon. As an athlete, the benefits of regularly stretching are far-reaching. Specifically, recent studies have shown that dynamic stretching is the best way to go because it uses active movements that mimic the movements used in the sport or exercise you are about to participate in to stretch the muscles. In this way, you warm up your cold muscles in a particular motion that you will be engaging in, which not only releases oxygen and increases blood flow to the muscles but helps prepare you mentally for the movement you are about to do. (For example, dynamic stretches that involve kicking the air or kicking your butt will help runners warm up best since the running stride is a combination of these two movements.

Dynamic stretching involves actively stretching muscles, as opposed to static stretching, which typically involves little to no movement of the body while stretching in place.) In the end, dynamic stretching allows you to perform at higher levels, faster and with more explosive movements. And over time with repeated use, you will begin to see a greater range of motion. In a similar way, stretching the plantar fascia tendon as well as neighboring muscles (i.e., the calf muscle) will help relieve pain because it is tight muscles that can cause plantar fasciitis in the first place. In order to perform its function of absorbing shock, the plantar fascia has to be loose, but strong. If it is too rigid, it will not be able to absorb shock in the same way. Similarly, the “toe scrunch” method of strengthening will help build up the plantar fascia’s strength, so that it can endure more shock (i.e. more intense and longer workouts, greater body weight, etc.) without becoming inflamed and causing heel pain. The stretching and strengthening tools on our list include the Elgin Archxerciser Foot Strengthening Device, the Strassburg Sock, and the YogaToes Toe Stretchers.

Mechanical Intervention

The third and final treatment we considered with plantar fasciitis tools was stability and taking off the pressure placed on the plantar fascia by wearing a boot, special shoe, or brace. A walking boot will help reduce tension on the plantar fascia by allowing the boot or shoe itself to absorb the majority of the shock that the plantar fascia would typically be absorbing. This enables the plantar fascia time to rest and to heal, but wearers can still walk around, move freely, and participate in the most day to day activities. (Plus, because you are wearing the device and it is moving around with you, it provides for continued support which will increase the time it takes to fully heal.)

Depending on the severity of your pain, you could see results in as little as one to two weeks with regular use of a boot or brace. If your plantar fasciitis is a very severe case, increase the amount of support and stability to the plantar fascia by inserting an additional gel sole insert into the boot or brace to provide additional support to your foot arch. The products in our list that focus on providing stability and support to the plantar fascia to heal your plantar fasciitis are the Icy Feet ICEFP Plantar Fasciitis Relief, the BRD Sports Ankle Plantar Fasciitis Brace, the Gel Heel Seats, and any form of a night splint that you choose.

Although all the products on our list will help your plantar fasciitis heal, some methods require more discipline and time before you will actually start to see results and experience relief. You should ask yourself how much time you have and are willing to dedicate to fully recovering before you purchase a tool.

For example, most massagers and rollers are a great option because they are typically on the lower end of the price spectrum and they have multiple uses aside from aiding in plantar fasciitis. Yet, because you can’t spend all day massaging your feet and easily incorporate it into your lifestyle while you are doing other activities (like you could by wearing a brace or splint). Therefore, massaging and rolling methods might take longer to fully heal your plantar fasciitis than wearing a brace or splint that provides constant arch support and tension relief.

How high is your pain threshold?

There is no denying that plantar fasciitis itself is painful. However, some of the methods for treating it have been known to be a bit uncomfortable as well. For instance, ice baths are widely promoted to aid in recovery after tough workouts, and even to help heal plantar fasciitis because they reduce the inflammation that is commonly associated with it. But if you have every completely submerged yourself into an ice bath, you know that it can be borderline excruciating (though extremely effective).

Massaging, rolling, and stretching can not only take serious self-discipline on the part of the patient but if you have really tight muscles or a very serious case of plantar fasciitis, then these methods might be painful for you. If you typically have a low pain tolerance, then you might be better suited to purchase a splint or brace that "does the work for you" by providing support and relief without much effort on your part

There is no denying that plantar fasciitis itself is painful. However, some of the methods for treating it have been known to be a bit uncomfortable as well. For instance, ice baths are widely promoted to aid in recovery after tough workouts, and even to help heal plantar fasciitis because they reduce the inflammation that is commonly associated with it. But if you have every completely submerged yourself into an ice bath, you know that it can be borderline excruciating (though extremely effective).

Massaging, rolling, and stretching can not only take serious self-discipline on the part of the patient but if you have really tight muscles or a very serious case of plantar fasciitis, then these methods might be painful for you. If you typically have a low pain tolerance, then you might be better suited to purchase a splint or brace that “does the work for you” by providing support and relief without much effort on your part.

If you work a job or lead a lifestyle in which supportive, close-toed shoes are warranted and acceptable, then you are fortunate enough to help speed up recovery simply by wearing your typical attire. Shoes that have thick and padded soles and offer feet support and protection are the best bet for seeing the fastest and quickest results when you are actively using one of the tools on this list to help heal your plantar fasciitis. However, if you are a working woman who wears heels to work or just throughout your day, then you have reason to be extra cautious.

The problem with high heels is that they distribute your weight unevenly so that your arch is forced into an unnatural, uncomfortable position that strains it and puts you at a higher risk for tearing the plantar fascia and causing inflammation. And, in general, high heels typically don't offer the most supportive soles. However, if you ARE wearing high heels on a regular basis, it is suggested that you switch over to flats only gradually. If you quit wearing high heels too abruptly and make the switch to flats all at once, your arch (which is already weakened from regular high heel usage) might not be strong enough to absorb all the shock it would be exposed to in flat shoes. Try instead gradually decreasing the height of your shoe over the course of several weeks.

There are a lot of options on the market today for healing your plantar fasciitis, but no matter how which option you choose, how much or how little you spend, and how “cool” the tool seems to be, it does no good if it does not actually work. It needs to be effective, and ease your aching plantar fascia, provide relief, and ultimately lead to a healed arch (with no or significantly reduced heel pain and inflammation).

A temporary band-aid (both figuratively and literally speaking) simply will not cut it. Plantar Fasciitis pain is serious and you need reliable relief. The tools on our list will actually help to heal your plantar fasciitis, often saving you from the cost, pain, recovery time, and overall inconvenience of opting for more intrusive methods like surgery, stem cell injections, or a Tenex procedure.

How much time you have to dedicate to recovery?

Although all the products on our list will help your plantar fasciitis heal, some methods require more discipline and time before you will actually start to see results and experience relief. You should ask yourself how much time you have and are willing to dedicate to fully recovering before you purchase a tool.

For example, most massagers and rollers are a great option because they are typically on the lower end of the price spectrum and they have multiple uses aside from aiding in plantar fasciitis. Yet, because you can't spend all day massaging your feet and easily incorporate it into your lifestyle while you are doing other activities (like you could by wearing a brace or splint). Therefore, massaging and rolling methods might take longer to fully heal your plantar fasciitis than wearing a brace or splint that provides constant arch support and tension relief.

Pain in your plantar fascia is obviously a telltale sign that something is just not right and versatile treatments are needed. However, arch pain and heel pain, especially after exercises that include walking, jogging, or running, or prolonged periods of standing or sitting, may also be a symptom of having heel spurs or flat feet. So how do you know the difference? How do you distinguish between the three? A heel spur occurs when calcium builds up on the underside of the heel bone.

This can happen for a myriad of reasons, including repeated strain on the foot muscles and ligaments and tearing of the membrane that covers the heel. Fortunately, heel spurs are often not painless but when they are, they may be an indicator of also having an inflamed plantar fascia. So if you have heel spurs and they are painful, then chances are you also have plantar fasciitis.

But you do not necessarily have to have heel spurs to have plantar fasciitis. Flat feet are similar in that people with flat feet often develop plantar fasciitis because flat feet tend to overpronate as they walk because the arch collapses as the foot rolls forward, which puts increased pressure and weight on the plantar fascia. However, plantar fasciitis does not always occur because of flat feet; in fact, people with high arches are also at an increased risk of developing plantar fasciitis. Therefore, both flat feet and heel spurs are often associated with leading to plantar fasciitis, but not everyone who has plantar fasciitis has either heel spurs or flat feet. Nevertheless, if you're showing symptoms, be sure you find the best running shoes for flat feet and best heel spurs running shoes.