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Heel Pain? What You Can Do For Plantar Fasciitis!

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Plantar Fasciitis is the inflammation of the fascia tissue found in the heel of the foot or feet. It tends to affect older individuals as well as those who are on their feet frequently the most. There are a number of at-home therapies you can do to help alleviate this pain. Find out more…

Signs of Plantar Fasciitis
Some common signs of Plantar Fasciitis include…
– heel pain
– bone pain (foot)
– joint pain (foot)
– swelling of the foot or feet
– pain when walking

What Causes Plantar Fasciitis?
Plantar Fasciitis is typically caused and aggravated by…
– over exercising (exercise which involves the feet)
– having an on-the-feet job
– working out with incorrect form
– being overweight or obese
– pronation of the foot (rolling on the inside)- flat feet

How to Alleviate Plantar Fasciitis
If you suffer from Plantar Fasciitis, there are a number of things you can do…
1. Rest- if your feet are being overused, slow down. It may take several weeks for the inflammation to subside. Continuing exercise will only stress the area more.
2. Elevate & Ice- if there is swelling, ice your foot while it is elevated for approximately 15-20 minutes. Try to do this about two to four times per day.
3. Massage- following swelling, massage the heel of your foot using an essential oil diluted in warm coconut oil. Some good essential oil options include: rosemary, thyme, or lavender.
4. Footwear- only buy supportive footwear
5. Reach & Maintain a Healthy Weight- if weight is a struggle, seek help from a health or nutrition coach.
6. Physical Therapy- work with a physical therapist to learn heel exercises and stretches to improve your condition.

Concerned you may have Plantar Fasciitis? Contact Balanced Health at 612-812-9121 or email us at