footcare
By Arielle Avila, a writer at the Strategist covering wardrobe basics and personal care. She joined the Strategist in 2020 as a junior writer. Previously, she wrote about style at Texas Monthly.
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Photo-Illustration: The Strategist; Photos: Retailers
In this article
- Best massage tools
- Best stretching tools
- Best splint
- Best toe spacers
- Best insoles
- Best shoes
If you’ve ever felt a sharp stab or persistent cramping in your heel, there’s a chance you’ve had (or read about) plantar fasciitis. It happens when there’s strain on the connective tissue along the bottom of your foot, and it’s common with runners,people with structural foot issues (high or fallen arches), anyone on their feet for long periods of time, and folks who wear heels often. And unfortunately it’s notoriously tricky to treat since the plantar fascia is used any time you walk or stand.
If you suspect you’re dealing with plantar fasciitis, the best thing to do is see a professional for a full evaluation. “You have to find the root cause, because otherwise, it’ll just come back,” says physical therapist Lara Heimann. But in the meantime, there are some ways to alleviate pain and prevent further strain on the fascia, from using a massage ball to wearing insoles.
The experts I spoke to emphasized that these aren’t cure-all products. Instead, they’re meant to be a bridge to recovery rather than a permanent solution. With that being said, below are recommendations from physical therapists, podiatrists, and a Strategist staffer who has dealt with plantar fasciitis herself.
Best massage ball for plantar fasciitis
$19
Massaging the bottom of the foot and applying an ice pack are the cheapest and most effective ways to alleviate pain. It’s best to test out a few different things —golf balls, tennis balls, or a frozen water bottle or soda can were some things mentioned —to see which firmness you need for the tightness and pain. It was also stressed by experts that you shouldn’t dig too deeply into the pain since you want the area to heal.
The one specialized ball that Heimann did suggest is this one from the podiatrist-founded company Naboso. It’s a massage ball with a textured surface that helps activate the proprioceptors (nerves that help with balance and coordination) in the feet. “Our feet are rich in proprioceptors, but if you’re living in New York and walking in shoes on concrete a lot, they get muffled,” she says. “The Neuro Ball is both helping some of the myofascial tissue feel a little bit less stuck and waking up those proprioceptors in your foot.” Plus the massage ball can be split in half so you can better target specific pain points.
Best electric foot massager for plantar fasciitis
Miko Shiatsu Deep-Tissue Foot-Massager Machine
now 26% off
$260
If you’re on the hunt for an electric foot massager that relieves PF pain, this one was recommended in our roundup of best foot-massage tools by Marcela Correa, a licensed medical nail technician and the owner of Medi Pedi in New York City. She says the heat therapy and five different pressure settings make it an excellent option for people with plantar fasciitis and heel spurs. On top of that, it can also target the ankles and calves, which are also affected by PF (more on that below).
Best stretch straps for plantar fasciitis
$9
Once inflammation has calmed down (usually about a week to two weeks), all of the experts I spoke to say it’s important to stretch. “I haven’t met anybody with plantar fasciitis who doesn’t have tight calves,” says Heimann, adding that her recommendation would be to start with ankle and calf mobility and move up to the hamstrings and low back. Karena Wu, a physical therapist and the owner ofActiveCare Physical Therapyin New York and India, says these inelastic bands with multiple loops help get a deeper stretch. She recommends holding a static stretch for at least 30 seconds and up to several minutes to address fascial tightness.
Best splint for plantar fasciitis
If your first step out of bed is painful, experts say sleeping in a night splint that pulls your toes up helps reduce that pain. “These night splints can help to stretch out that plantar fascia so it’s not gotten into such a tight little ball. It simultaneously stretches out the Achilles tendon,” says Heimann. The biggest downside is that bulky plastic night splints can be uncomfortable to sleep in, so Wu recommends these Strassburg Socks instead. They work the same way as a night splint, but structured like a sock, so you get the same benefits without any of the discomfort.
Best toe spacers for plantar fasciitis
Toe spacers are another tool that could help, especially if you have high arches. “If you can picture the arch of the foot from the bottom, fanning the big toe away from the pinkie toe spreads the demand on the highest part of the arch,” says Heimann, adding that wearing toe spreaders throughout the day can help calm the fascia in the arch. And Wu says that it also helps with realigning the foot and toe joints and circulation since it activates intrinsic muscles.
Best insoles for plantar fasciitis
Strategist writer and runner Brenley Goertzen has dealt with plantar fasciitis in the past, turning to everything from foot rollers and heel pads to acupuncture and shock-wave therapy for relief. While all those methods helped, she attributes her full recovery to these Superfeet insoles. “The high-density-foam construction off-loads strain and pressure caused by walking and running. Meanwhile, the insole’s deep, cushy cup cradles your heel, locking your foot into alignment with your ankle, knee, and hips to alleviate pain,” Goertzen says. After the break-in period, she worked her way up to all-day wear, and the throbbing in her heel turned to achiness. Soon after, she was able to cross-train while wearing them and later progressed to full-weight-bearing runs. They last for about a year, or 500 miles, so she usually repurchases them when she buys new running shoes.
Best shoes for plantar fasciitis
The shoes you wear play a big role in both recovery and preventing future flare-ups. “Try to avoid shoes that keep your calves in a shortened position, like heels, or shoes that require your foot muscles to work too hard, like flip-flops, slides, and mules,” Wu says. “On the flip side, try to avoid shoes that do not have any arch support, like flats.” When we did a roundup of the best walking shoes, unsurprisingly Hoka’s Bondi sneakers were recommended as the best option for plantar fasciitis. They provide plenty of cushioning in the midsole to prevent impact on the heel and lots of foot support to help offset any heel pain. Goertzen prefers the brand’s Arahi shoes for runs and workouts since they have a wide toe box that lets her mid-foot flex properly and prevents her fascia from overstretching.
From $60
For a non-sneaker option, Wu recommends sandals from Oofos. Because of their design, it forces you to place pressure on different parts of your foot than a flat slide, and their proprietary OOfoam technology is said to absorb more impact than traditional foam footwear. This, in turn, reduces stress on sore feet, knees, and lower backs.
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