I Have Plantar Fasciitis. Here’s How I Manage My Foot Health

You probably replace your shoes when they get too beaten up. You may even spend a small fortune on fancy athletic shoes and get the occasional pedicure. But when was the last time you thought about the health of your feet? As someone who has been struggling with plantar fasciitis on and off for the past eight years, I know the underrated importance of keeping your feet healthy all too well. Plantar fasciitis, the inflammation of the tissue that runs along the bottom of your foot from your heels to your toes, is common but can be hard to beat. Even for those without plantar fasciitis, preventative care is key to ensuring the health of your feet. “Stretching exercises, wearing well-fitted shoes with proper arch support, and avoiding prolonged periods of standing or walking on hard surfaces can help keep your feet healthy,” says Steven Cheung, physical therapist and owner of Synaptic Rehab. If you want to ensure the future health of your feet or finally kick that case of plantar fasciitis, here are some tools and advice.

_{Prices are accurate as of November 8, 2024. Subject to change.}

Hoka Bondi 8 Sneakers

At first, I didn’t believe the hype around these brightly colored running shoes that were suddenly on everyone’s feet. However, I’ve been wearing my Hokas consistently for eight months and don’t see myself changing it up anytime soon. The Bondi 8’s plush cushioning and support ease my foot pain while walking, no insoles required — I can’t say that about any other shoes in recent memory.  These are the only athletic shoes I’ve wanted to wear for walking or running this year.

Protalus T-100 Elite Shoe Inserts

The Hoka Bondi 8 sneakers are great, but I don’t wear them for every occasion. I use insoles for my other shoes to support my feet without sacrificing style. I’ve had mixed results with insoles that claim to ease foot pain until I discovered the Protalus T-100 Elite. While the inserts provide excellent cushioning and support, the standout feature is the deep heel cup that keeps your foot aligned. As someone whose feet tend to over-supinate, which is a cause of plantar fasciitis, this design helps keep my heel straight.

Therabody Theragun Elite Massage Gun

A percussive massage gun is the foot care device I didn’t know I needed until I got one. While I’m sure any Theragun model will work, I own the Theragun Elite. It comes with five versatile attachments and a long battery life of 120 minutes. I use the percussive massager on my legs, releasing tension from my hamstrings and thighs all the way down to my feet at least once a week. I love its strong power; the first level is usually enough for me on most days. While it’s great for targeting your feet and legs, you’ll find tons of uses for this multifunctional device.

Gaiam Restore Hot/Cold Foot Massage Roller

According to Cheung, daily stretching is key for those with plantar fasciitis. “Ice the affected area, and use a foam roller or a massage ball to alleviate tension,” he says. Luckily, this foot roller allows you to do both at once. I have a roller with a dotted texture similar to this one that I’ve been using on and off for years. It’s great for keeping under your desk or by your couch for multitasking as you massage your foot. And as someone who is constantly forgetting to ice their foot, the ability to stick this roller in the freezer definitely gives you more bang for your buck. It can also be warmed up, but cold is generally recommended over heat for plantar fasciitis.

Unmera 3-Piece Slant Board Set

It’s important to stretch your feet, but a common side effect of plantar fasciitis is very tight calves. These wedge-shaped, stackable boards help me get the deep stretch I need. The set comes with three pieces — one large and two small — so you can adjust the height to your preference. My boyfriend, who doesn’t have plantar fasciitis, also loves this set for pre- and post-workout calf stretches. The lightweight boards are travel-friendly, allowing me to maintain my daily stretches on the road.

Pillow Slippers

I wasn’t able to get my plantar fasciitis under control until I committed to wearing shoes all the time, even inside my home. A good pair of slides is usually what I reach for when hopping out of bed in the morning. “Wearing supportive footwear, even around the house, helps maintain arch support and reduce strain,” Cheung says. I personally own the 32 Degrees Cushion Slides sold at Costco — as does my mom who also has plantar fasciitis — but these Bronax slides are virtually identical and don’t require a Costco membership. The thick, cloud-like soles will ease fascia tension, and the range of colors makes them a fun accessory.

Chirp Wheel Plus Foot Roller

I was already a fan of Chirp for its Wheel Foam Roller, which I use daily to help back pain, so I was excited when the brand came out with foot rollers earlier this year. There are two styles of rollers, this Wheel Plus that I use, and the Wheel XR Foot Roller. Both offer more targeted massage along the arches of your feet than the Gaiam roller above. I love how small and travel-friendly the roller is, and it really packs a punch with its firm ridges.

Oceanfoam Wave Massage Ball Rollers

Much like a foot roller, a massage ball can target problem areas on the bottom of your foot. “A massage ball or foam roller can help with myofascial release to ease tension in the foot and calf muscles,” Cheung says. While many people with plantar fasciitis use a lacrosse ball-like massager, I greatly prefer the textured surface of Oceanfoam’s Wave Massage Ball Rollers. The irregular shape helps me target spots that I didn’t even realize were tense, and it’s an excellent compact tool for keeping up with my foot care routine while traveling.

Therafit Janie Slip-On Athletic Shoe

For days when I don’t want to lace up my Hokas or wear my slides out of the house, I love these slip-on shoes from Therafit. The seven layers of firm, targeted support are designed specifically for people with plantar fasciitis, so I don’t have to worry about using insoles. A unique feature of Therafit’s shoes is the ability to remove the three rods in the heel of the shoe to adjust the impact resistance or shock absorption to your preference. I actually prefer the shoes without the adaptors because I feel a more flexible, bouncy support in my heels. Whether you’re looking for casual sneakers or boots, the brand has an extensive line of shoes with its built-in plantar fasciitis-focused technology.

Mind Bodhi Toe Separators

I’ve only introduced toe separators into my foot care routine recently, but I’ve already noticed that my toes are feeling more aligned. These soft and stretchy separators from Mind Bodhi provide a subtle stretch as you go about your day, whether doing housework or lounging on the couch. It might look like they’d feel strange, but they’re comfortable and stay securely in place. 

Feature Image Credit: staras/ Shutterstock