Fact: Soaking your feet in warm (not hot) water for 15-20 minutes can offer temporary relief. The warmth is a natural relaxant for tight muscles and improves blood flow, accelerating healing.

However, it’s not a long-term solution and should be combined with other plantar fasciitis treatment at home methods.

Fact: Rolling a tennis ball under your foot can be a helpful tool for self-massage, but it’s not a magic cure.

This technique facilitates scar tissue reduction and increased blood flow, which can offer heel pain relief.

This approach can help alleviate heel pain by breaking down scar tissue and promoting better blood flow. However, be gentle and avoid excessive pressure. Consider using a frozen water bottle for a cold massage effect, which can further reduce inflammation.

Fact: While it’s common knowledge that strengthening the feet can alleviate foot pain, here’s an exercise you might need to familiarise yourself with picking up marbles or small rocks with your toes. 

Sit in a chair with your feet extended in front of you, scatter marbles on the floor nearby, and position a water glass a short distance away. Using only your toes, grasp the marbles and transfer them into the glass. 

This unique exercise targets the muscles of the feet, enhancing the stability of the plantar fascia ligament and ultimately improving your gait. Adding this unique and effective exercise to your routine can enhance foot strength and reduce discomfort related to conditions like plantar fasciitis.

Fact: The plantar fascia is not a muscle but a thick band of fibrous connective tissue called an aponeurosis. 

Although it aids arch support, it contributes only about 14 % of the necessary load-bearing stability. Its primary role lies in stabilising the foot arch and facilitating the push-off motion of the big toe during walking.

Fact: Flat feet are linked to plantar fasciitis, but individuals with high-arched feet are also susceptible. Various factors contribute to its development, including decreased dorsiflexion motion, high BMI, running, prolonged standing, muscle weaknesses, or inappropriate footwear.

Fact: While orthotics can be effective, they may not be necessary as initial treatment. Short-term antipronation taping can offer relief, and the frequency of orthotic use can decrease over time as symptoms improve.

Fact: Treatment approaches vary. While rolling a cold water bottle can help mobilise and stretch the plantar fascia, other methods such as foot mobilisation, massage, calf stretching, night splints, and specialised techniques like Graston Technique® and ASTYM® can also be effective.