The Only Tools You Need for Plantar Fasciitis
Medically reviewed by: David M. Joyner, MD, FACS
Plantar fasciitis can be an occasional nuisance for athletes (it's a common running injury) or a frequent cause of intense pain for anyone who stands on their feet for long hours. About one in 10 adults will have the condition at some time or another. It can come and go or be chronic.
Medical treatments are needed in some cases, but at-home remedies can make a big difference. With the right tools in your arsenal, you can find relief from heel pain and other plantar fasciitis symptoms, heal the injury, and prevent it from returning.
Keep scrolling for a rundown of the best tools for plantar fasciitis.
Understanding Plantar Fasciitis Pain
Plantar fasciitis is one of the most common causes of heel pain, though the pain is sometimes felt in the arch of the foot. Pain from this injury can be sharp or more dull and achy. In some cases, you might notice stiffness in the heel, tightness in the Achilles tendon (the narrow part of the back ankle, just above the heel), or swelling on the sole of the foot.
What Is Plantar Fasciitis?
Plantar fasciitis is a foot injury that happens when the plantar fascia becomes severely irritated, usually because too much stress is placed on the feet. The plantar fascia is a tough band of tissue that runs down the sole of each foot, connecting the heel bone to the toes. When this ligament becomes inflamed, it can cause the characteristic heel pain of plantar fasciitis.
What Causes It?
Plantar fasciitis is a common sports injury, accounting for about 10% of running injuries. But it can also happen from other types of exercise (especially when performed on very hard surfaces) and general overuse, like walking long distances or standing for extended periods.
Sometimes, plantar fasciitis is caused by improper footwear, like sneakers without arch support or thin-soled flip-flops. It can even be from not wearing shoes, as walking around barefoot can strain your arches. Conditions that put stress on the plantar fascia, such as flat feet, high arches, and obesity, can cause plantar fasciitis as well.
Why the Right Tools Matter for Plantar Fasciitis Pain
Treating plantar fasciitis as soon as it crops up is crucial for preventing the issue from worsening. Even if heel pain comes and goes, continued stress on the plantar fascia can gradually deteriorate the ligament.
People often notice plantar fasciitis when they get up from sitting or out of bed in the morning. It often goes away with light movement, like walking around your home, but eventually, it could progress to something you feel all the time.
A healthcare professional can assess your condition and recommend a treatment plan. Medical interventions are necessary in some cases. But there's a lot you can do at home too. With the right tools, you can speed up healing from the injury and keep chronic pain at bay.
Best Tools to Relieve Plantar Fasciitis Pain
The best tools for plantar fasciitis relief will support flexibility and mobility, reduce stiffness with massage, support your feet from the ground up, lower inflammation, and minimize swelling. Here's what we recommend.
#1 Stretching and Mobility Tools
Stretching the plantar fascia can help reduce pain and tightness in the heel and arch of the foot. Beyond that, stretching your calves, quads, and hamstrings can help alleviate stiffness radiating up your legs while improving your range of motion and overall mobility.
A resistance band can be helpful when stretching the arches of your feet and the backs of your legs. If you're doing vibration therapy, a system with a handrail, like the Power Plate MOVE Stability Bar, can be used for standing stretches.
#2 Foot Massage and Recovery Tools
Research shows massage can be helpful in minimizing heel pain from plantar fasciitis and easing mobility issues associated with the condition. This includes massage techniques that target trigger points throughout the feet and legs.
Having a professional or partner use their hands to manually massage your foot arches and calves can be beneficial. That said, you might also consider massage tools for plantar fasciitis.
Through deep-tissue percussive therapy, a massage gun like the Power Plate Pulse can reduce stiffness in the heel and arch. Another option is the peanut-shaped DualSphere, which combines vibration therapy with targeted massage in hard-to-reach muscles in the feet and legs.
#3 Orthotics and Supportive Footwear
Wearing supportive footwear is one of the best things you can do to manage plantar fasciitis and prevent heel pain from happening in the first place. Most people diagnosed with the injury report having worn thin-soled shoes without proper support.
You can place orthotic insoles in a pair of closed-toe shoes to elevate the heel cushioning and ensure your arches are supported. Or look for a pair with built-in orthotics, meaning arch support, heel stability, and cushioning are part of the shoe design. You can even find orthotic sandals and slippers—that way, your feet will have proper support whether you're at the beach, working, or spending time at home.
#4 Cold Therapy
Cold therapy has been shown to lower inflammation, which can help with pain and swelling from plantar fasciitis. For people who walk long distances, the treatment can be particularly beneficial when combined with stretching.
You can keep it simple by placing ice packs under your arches. You can also find special slippers with cooling gel in the footbeds and freezer-friendly foot rollers for massaging your arches with cold, gentle pressure.
#5 Compression
Light compression can be helpful in minimizing some symptoms of plantar fasciitis, such as swelling and stiffness. It might also help prevent heel pain.
Some people wear compression socks when they plan to walk long distances, work out, be on their feet for several hours, or do any weight-bearing activity. You can also get compression sleeves, which are like socks but with the toes exposed. Then there are compressive shoe inserts that put gentle pressure upward to help stabilize the arches of your feet.
#6 Whole-Body Vibration Platforms
When it comes to plantar fasciitis equipment, a vibration plate can be highly beneficial. Standing on the vibrating platform can engage small and large muscles throughout the lower extremities, relieve tightness, and promote blood circulation, all with minimal strain on your feet and legs.
If you're consistent with vibration training, you can expect reduced plantar fasciitis pain, improved ankle stability, and increased steadiness on your feet.
Why Power Plate Is a Game-Changer for Plantar Fasciitis
Power Plate allows you to reap the many benefits of whole-body vibration therapy any day, any time, in the comfort of your home. Here's why this can be a game-changer for plantar fasciitis.
Whole-Body Vibration Improves Circulation and Tissue Healing
Power Plate's vibration plates are designed for stimulating circulation, which can help reduce pain, support healing from injuries like plantar fasciitis, and speed up recovery after weight-bearing exercise.
A vibration plate set between 30 and 50 Hz (that's hertz, the number of vibrations per second) can be used to massage the calves, as well as for various standing exercises (like calf raises and gentle squats), to boost blood flow to the feet and legs.
Used and Recommended by Health Experts
Compared to other whole-body vibration platforms, Power Plate's vibration plates have the most precise repetitions with controlled triplanar oscillation through PrecisionWave Technology. This means they can better stimulate the nervous system, boost circulation, improve flexibility, and activate more muscles to strengthen the lower body.
That's why we're the preferred brand among medical professionals, elite athletes, clinicians, physical therapists, sports rehabilitation specialists, and other health experts.
Explore Power Plate's Whole-Body Vibration and Targeted Massage Tools
If you're in the market for devices for plantar fasciitis, Power Plate has you covered with evidence-backed solutions.
Our whole-body vibration collection includes premium vibration plates designed to accelerate recovery and maximize results with patented multidirectional vibration. In as little as 15 minutes, you can get a complete workout that builds strength, improves flexibility, alleviates pain, stimulates circulation, and supports weight loss. Always speak with your healthcare team to ensure whole body vibration is safe for you given any preexisting medical conditions.
Additionally, we also have a range of targeted vibration products, including massage guns, vibrating foam rollers, and other specialized devices that help you target muscles in your feet and legs and release tension in fascia anywhere on your body.
With the right tools and equipment, you can take control of your health, feel better, move better, and live better. See what Power Plate has to offer.
Sources:
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Medical Science Monitor. The effect of 30 Hz vs. 50 Hz passive vibration and duration of vibration on skin blood flow in the arm. https://pubmed.ncbi.nlm.nih.gov/18301353/
National Center for Biotechnology Information (NCBI). Plantar Fasciitis. https://www.ncbi.nlm.nih.gov/books/NBK431073/
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