10 Tips To Manage Plantar Fasciitis

Got heel pain when you wake up in the morning? You may have plantar fasciitis.

“The plantar fascia is a broad, flat ligament that travels from the base of the heel bone to the ball of the foot,” says podiatrist Dr. James R. Hanna of the New York State Podiatric Medical Association in New York. “Its purpose is to help support the longitudinal arch of the foot. Overstretching of the plantar fascia can cause injury and inflammation, resulting in plantar fasciitis.”

Plantar fasciitis can have several causes, including

  • The use of shoes that lack good support for your feet.
  • Not warming up properly before sports or exercise.
  • Flat feet.
  • Excessive walking or running.
  • Major changes in running surfaces.
  • Trauma to the foot.
  • Being overweight or obese.

People with or without diabetes can be more prone to developing plantar fasciitis if they are overweight, says Dr. Yolanda Ragland, a podiatrist and foot surgeon in New York and Bowie, Maryland.

Plus, plantar fasciitis is yet one more foot problem that can occur when you have diabetes. Other common foot problems include diabetic neuropathy, dry skin, skin fissures and an impaired response to infections, says Dr. Dixie Harms, a nurse practitioner practicing in Clive, Iowa.

So how do you know if you have plantar fasciitis? The telltale sign happens when you first wake up.

“Most people report experience complications first thing in the morning when getting out of the bed, walking to the coffee maker, et cetera,” Harms says. The area with the pain or discomfort may also feel stiff. The pain may go away, but then it can come back if you’re not moving around. “Oftentimes, patients are stuck in a perpetual state of discomfort or pain,” she says.

You also may have pain after prolonged standing or after exercise, but not during the actual workout, Ragland says.

Here are some tips to help manage plantar fasciitis and guidance on when to see a health care professional.

Ice the affected area. Elevate and rest your aching foot when it gets aggravated, Harms advises. “Rolling the bottom of the foot on a foam roller or frozen bottle of water is also therapeutic,” Ragland says.

Use supportive footwear. Dr. Richard Rettig, chief of the division of podiatry at Einstein Medical Center Philadelphia, prefers patients to wear tie-up shoes or sneakers.

Take an over-the-counter anti-inflammatory medication such as ibuprofen or naproxen. This should only be a short-term option.

Try shoe inserts. There are shoe inserts you’ll find at a drug store or custom-made through certain health care professionals that may lessen the impact on your plantar fascia. However, it may take some trial and error to find an insert that helps you.

Rethink your exercise routine. It’s still important to work in physical activity, but Rettig advises the avoidance of foot-pounding exercises, such as running or jumping, until symptoms subside. Try some lower-impact options and avoid overdoing things. Ask a health care professional about a more suitable exercise routine while you recover.

Stretch your feet regularly. Hanna advises stretching even before you get out of bed. “This usually involves a typical calf stretch that also stretches the plantar fascia,” he says.

Nix barefoot walking. It may feel good, but wearing supportive shoes is a better option.

See a health care professional if you’re not finding relief. If you try over-the-counter pain relief and stretching for six weeks and you’re not getting better, give your health care professional a call. Sometimes plantar fasciitis will get better with self-help measures, but sometimes it won’t.

Be patient. Believe it or not, it can take several months or even a year for plantar fasciitis to get better. You have to stay consistent with your self-help measures for plantar fasciitis.

Know that plantar fasciitis might recur. “Losing weight and controlling foot motion with arch supports can lower the chances of recurrence,” Rettig says.

Plantar fasciitis is more likely to recur if you’re still wearing improper shoes or walking barefoot too often, Harms says

How some more information about our Extra Wide Width Women ( and men’s) shoes


Let this video explain what a therapeutic design or construction is all about dealing with footwear. Therapeutic/Orthotic consider an extra depth construction.

We are a therapeutic line, and the explanation between a conventional comfort line and our’s found in the video below


Now let’s talk, in more detail, about the ten reasons what makes Therapeutic footwear so much superior to a Comfort Shoe:

1) The strongest mid-support in the shoe business. No bilateral movement view the video above for illustrations and a midsection depth that gives you support and the maximum room in the footwear world. One of the many reasons why therapeutic is considered extra depth

2) The strongest heel counter in the business that helps create no bi-lateral movement and the tallest heel counter in the footwear world. A reason whey therapeutic footwear considered extra depth

3) A taller toe box to create more wiggle room and space for your toes a reason why considered an extra depth footwear

4)Extended bottoms to give you the fullest width and support than any other shoe line anywhere

5) A lightweight shoe for less wear and tear on your feet but with all that great added support


6) all removable arch support to put a more advanced support system or a customized inserts

7) Women’s styles having a 3 to 1 combination last for better fit and support for your heel

8) Fuller forefront in the construction of the footwear to create more comfort and room for that maximum support and comfort and a reason why considered extra depth footwear

9) Deeper heel counter to build more balance and support to the heel section of the foot and other reason why consider an extra depth footwear

10) Leather lining that creates more flexibility and breathability to the foot

We have 4A (Slender width for Ladies) 2A (Narrow width for Ladies), B ( Medium width for Ladies and Narrow width for Men), D (Medium width for Men and Wide width for Ladies), 2E, 3E, 4E, 5E, 6E, 7E, 9E, 10E, 14E widths in Men’s and Ladies styles

We carry up to 20 in Men’s styles, and 15 in Ladies dealing in lengths

We have 5 to 6 lengths, in selected styles for Men and 4 to 5 in Women’s length

Some additional information and explanation of this type of footwear for all the Ladies out there:


We have all those wide widths that are needed but with our 32 new styles of women’s footwear that we will be offering a 4A (Slender) 2A (Narrow) B (Medium) D (Wide) 3E Extra Wide) 5E Extra Extra Wide, 7E Full Extra Wide 10E Extra Full Wide, 14E (Superior Extra Wide Width) widths for you ladies- that is unheard that is offered by one website.

Why having this 3 to 1 combination last is so important in creating that perfect fit for all our ladies. What does 3 to 1 combination mean? The heel counter is 3 times narrow than the ball width of the shoe. Okay, big deal? Well, this is a critical factor because a women heel structure is a great deal narrow than a Men’s and if we made all our Ladies footwear as the same last of a Men’s style- the ladies heels would slipping all day long or have a terrible fit!

Having these 1 to 3 Customized Heat Moldable Inserts ( that is Free and remember that the shoe has to have a removable footbed for these inserts to work. Not all AA widths have this, but we’ll state, on our descriptions if you can receive 1 to 3 pair of these inserts FREE- up to a $240.00 value) will make that perfect fit, comfort and support experience out of this world — especially for those NARROW FEET!.

If you know someone (Ladies) that needs sandals, casual footwear, athletic footwear in a 4A (slender width) or AA (Narrow) width- let them know we have then and a great selection as well.

All new Slender (4A) and Narrow (AA) widths for ladies- look out we will have a ton for you to choose. New Dress Boots, up to 14 inches in shaft height, for women, Dress boots and new dress styles for Men as well. All Weather Footwear and Boots for both Men and Women. Some new dressy footwear for Men and women.

All our new and old styles are therapeutic/comfort that has the best fit and support in the shoe world.

It’s nice being called the “King Of Widths”, again 4A to 14E widths, on the internet, and all found at www.dtfootweear.com


Thank you,

Ron Heinlein | President/Founder | Cell # 909–215–1622| heinleinron@yahoo.com


Designer Therapeutic Footwear Co.

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