Plantar fasciitis doesn’t have to last forever. Below we’ve explained how to get rid of plantar fasciitis—for good!

Plantar fasciitis occurs when the plantar fascia, a ligament along the arch of your foot, is overstretched and damaged. As small micro tears occur, your plantar fascia degenerates over time.

Gaining weight puts more stress on your plantar fascia, putting you at risk for developing plantar fasciitis. Runners are also more likely to develop plantar fasciitis, with long-distance runners having the highest risk. Regular activities on hard floors, like dancing or aerobics, increase your risk for plantar fasciitis as well.

People with high arches or flat feet are more likely to develop plantar fasciitis because their feet don’t absorb shock correctly. Because of this, the tendons and ligaments are more likely to be inflamed and eventually tear. Tight calf muscles can also encourage plantar fasciitis as they stop our feet from moving properly, ultimately straining the plantar fascia.

Everyone experiences plantar fasciitis differently. Your healing time depends on the severity of your condition. One of the best things you can do for your feet is to rest. The natural history of pain from plantar fasciitis can last up to 24 months.

The worst thing you could do for plantar fasciitis is to neglect your symptoms. Avoiding treatment can make plantar fasciitis symptoms last longer.

1. Rest Your Feet - Resting your feet at the onset of plantar fasciitis symptoms can help to reduce pain and inflammation.

2. Modify Your Exercise Routine - Reduce your distance and speed when running to help relieve pressure and tension.

3. Elevate Your Feet - Elevation helps you to further rest your feet and take stress off of the foot.

4. Soak In An Ice Bath - Soak your feet in an ice bath or with an ice pack for 5 to 10 minutes to relieve pain – but never put ice directly on your feet!

5. Stretch - Stretching reduces pain and lowers the risk of developing micro tears in the plantar fascia.

The Healing Sole, developed by an orthopedic surgeon, is a flip-flop created to help relieve pain from plantar fasciitis.

Read more here to see how The Healing Sole can ease your morning pain, without surgery.