6 Tips for Plantar Fasciosis Relief | Pain & Performance Dublin Clinic

6 Tips for Plantar Fasciosis Symptom Relief

Are you suffering from Plantar Fasciosis and in need of some relief?

If you’re suffering from Plantar Fasciosis, you don’t need us to tell you how painful it is.

I’ve already written a blog post on Plantar Fasciosis symptoms and today I’m going to share with you some pain relief recommendations that I’ve tried and tested with patients over the years.


Stretching of the plantar fascia and/or calf muscles can provide some people with relief! Try to gently stretch your calf and plantar fascia twice a day and you might see some benefits.

Gel inserts/Heel pads in your shoes

These heel pads can be bought at a relatively low cost compared to more expensive custom orthotics and have been shown to be just as effective – give it a go and see if you feel the benefits.

Heel Pain


Applying Ice or heat to the Plantar Fascia has been effective in reducing symptoms short term in a handful of patients but is not guaranteed to work for everyone.

You could start by rolling your foot on a frozen water bottle for 10 minutes every few hours and see if it helps you. Remember to put a towel between your skin and the bottle to avoid ice burns.

Night socks

There is a range of night socks available – some more comfortable than others, it’s important to find the one that you find most comfortable! Night socks don’t work with everyone however, they are only effective for about 1/3 of people.

Reducing the load on your foot!

This is the most important tip we can give you. The act of adjusting your activity levels and reducing the stress on your plantar fascia can bring some decrease in symptoms – the important part then is how we load it back up.

Load it back up

Once the pain has settled a gradual loading programme has been shown to be the best way to gain long lasting relief from this frustrating condition.

Plantar Fasciitis Loading Exercises

Hopefully, this blog gave you some valuable information that you can use to start returning to the activities you love!

If you have any questions or concerns at all don’t hesitate to get in contact with us here at Pain and Performance Clinic by calling us on 01 9079633.

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