When you hear the words ‘self-care’, what’s the first thing that pops into your head? You may have thought of your nighttime skincare routine, a much-needed spa day, or your work/life balance. We’re going to guess you didn’t think about self-care for your feet.
All too often, your feet are excluded from your wellness routine, yet they are the literal foundation of your body. We expect a lot from them and take them for granted, working them hard day-in and day-out to make the movements that keep us in shape, get us to work, and bring joy to everyday life.
In some cases, the stress and shock placed on your feet exceed their capacity and you may start experiencing pain. Your body is telling you something is wrong, and while there are many types of foot pain, plantar fasciitis is one of the most common.
What is Plantar Fasciitis?
Your plantar fascia is the bowstring-shaped ligament that connects your heel to the front of your foot, and it acts as a shock absorber and supporter for the arch of your foot. When too much pressure or stress is placed on the plantar fascia it can cause small tears and inflammation in the ligament, resulting in a sharp pain in your heel known as plantar fasciitis. This stabbing pain is often experienced in the morning when you wake up but also can occur after long periods of standing or after sitting.
While the exact cause of plantar fasciitis is unknown, there are some risk factors to be aware of, such as your exercise routine, the biomechanics of your feet, and your weight.
If you suspect you’re suffering from plantar fasciitis, there are several therapeutic remedies to consider, like plantar fasciitis relief socks and dedicated stretching of specific ligaments.
It’s time to make your feet part of your daily self-care.
Plantar Fasciitis Relief Socks
While there are a myriad of treatments to consider when looking for plantar fasciitis relief, from less invasive approaches like daily stretching all the way to surgery, you need to do what is best for you. However, specially designed compression socks for plantar fasciitis could be a helpful addition to your healing process.
Do Compression Socks Help Plantar Fasciitis?
Plantar fasciitis relief socks are not a curative measure, but they can provide aid and relief throughout your day. By applying firm compression to the arch of your foot, the sock acts as a support system to the fascia ligament, giving it a light stretch when you're off your feet and lessening the pain when you get back on them.
The compression can also help relieve inflammation, energize your feet, and reduce swelling. All together, firm compression can help to relieve pain and speed up the potential for healing.
How Long Should I Wear Plantar Fasciitis Socks?
Consider wearing plantar fasciitis relief socks during the times you suspect your plantar fasciitis is most likely to be triggered. For most people, plantar fasciitis flares up first thing in the morning. This happens because your plantar fascia has been resting in a shortened position while you sleep, but then quickly jerks into a deeper stretch when you take your first steps. Wearing your relief socks at night or putting them on and doing some stretches before you get out of bed can help alleviate this morning pain.
Plantar fasciitis can typically occur when standing for long periods of time or after a period of sitting, so plantar fasciitis relief socks are great for everyday wear, especially when coupled with the right shoe to provide good support.
Basically, the more you wear compression socks for plantar fasciitis, the better chance you have of feeling that sweet relief morning, day, or night.
Benefits of Sockwell Plantar Fasciitis Relief Socks
Plantar fasciitis relief socks may sound like they only come in black, white, and nude, but with Sockwell’s commitment to helping everyone Feel Better In Style, you can experience feeling better while looking great in stylish plantar fasciitis socks. We pride ourselves on making the best compression socks for plantar fasciitis.
Features of plantar fasciitis socks made by Sockwell include:
- Plantar, arch, and ankle support
- Firm compression
- Varying levels of cushion
- Options include quarter and crew socks, and sleeves
Plantar Fasciitis Stretches and Exercises
No need for a gym membership when it comes to stretching and exercising your plantar fascia and its surrounding ligaments—just some standard household items. We love it when simplicity and function meet. In addition to wearing compression socks for plantar fasciitis, try some of these exercises before starting your day, as they can help provide relief where you need it most.
- Towel Grab | Focus - Arch muscles. Place a towel on the floor in front of you, grab it with your toes, and pull it toward you.
- Standing Knee Bend | Focus - Calves. In a standing position, place your hands against a wall and place your left foot behind you, keeping your leg straight. Bend your right knee 90 degrees and hold 15 to 30 seconds. Repeat three times for each leg. You should feel the stretch in the calf muscle.
- Seated Towel Stretch | Focus - Plantar fascia. Sitting down with your legs straight in front of you, take a rolled towel and place it on the bottom of one foot, holding the ends of the towel with both hands. Pull the towel toward you and hold for 15 to 30 seconds, feeling the stretch in your lower foot. Repeat 3 times for each foot.
- Frozen Water Bottle Rolls | Focus - Plantar fascia and intrinsic muscles. Sitting in a chair, take a frozen water bottle or another hard cylindrical item, and roll each foot back and forth 10 times. A bonus of using a frozen water bottle is the icy relief!
- Reach & Stretch | Focus - Achilles tendon and plantar fascia. Stand against the back of a chair and work one leg at a time. Stand on your right foot and bend the knee slightly. Raise the arch of your right foot and stay in the position. Now slowly bend the waist and reach forward with your far hand, avoiding any further bend in the knee. Do two sets of 15 on each leg.
These are only a few of the many plantar fasciitis relief exercises and stretches available, all within heels reach and easy to add to your daily regimen.
When it comes to your wellness, start at the bottom, your feet. Plantar fasciitis relief socks and sleeves and focused heel stretches and exercises may not be a curative solution to your plantar fasciitis, but it’s a step in the right direction when it comes to the overall self-care of you, all of you.