Ever felt a sharp, stabbing pain in your heel when you try to walk? It could be plantar fasciitis, a frustrating problem that affects the tissues in the bottom of the foot.
“It’s one of the most common foot conditions we treat,” Dr. Ebonie Vincent, a podiatrist and board-certified foot and ankle surgeon, tells TODAY.com.
Technically speaking, plantar fasciitis is an inflammation of the thick band of tissue that runs along the bottom of the foot, connecting the heel to the toes, Vincent explains.
It causes pain in the heel which may feel sharp and stabbing, or dull and aching, per the Mayo Clinic. “Most people feel with it their very first steps in the morning,” says Vincent.
Plantar fasciitis is typically caused by overuse or repetitive strain of the fascia. It’s more common in runners, people who stand for long periods, and anyone who has recently increased their activity level, Vincent notes.
Fortunately, there’s a way to relieve the pain. Vincent shares a simple daily exercise she recommends to her patients:
Expert tip of the day: Roll a golf ball under your foot to relieve plantar fasciitis pain
The fix for that stubborn pain in your heel?
“Rolling a golf ball under the foot is one of the most effective at-home remedies for plantar fasciitis,” says Vincent.
Why it matters
Rolling a golf ball under the arch and bottom of your foot acts like a massage for the tissues and muscles of the foot.
“The rolling motion stretches and loosens the plantar fascia, breaks up adhesions in the tissue, and reduces the tension that causes that heel pain,” Vincent explains.
Plantar fasciitis can last for weeks or even months until the inflamed fascia heal, but it can be managed with home care.
“Consistent rolling can significantly reduce pain and recovery time,” says Vincent.
In addition to rolling the foot daily, you can help relieve plantar fasciitis by regularly stretching the calves, wearing supportive footwear, and gradually increasing your activity level to allow your feet to adapt first.
“Untreated plantar fasciitis can cause some real problems over time,” Vincent notes. These include heel spurs, which are painful bone formations, or ruptured fascia. These can cause severe, chronic pain and a long road to recovery.
“When every step hurts, people unconsciously change the way they walk to compensate. That altered gait then puts extra stress on the ankles, knees, hips, and lower back,” says Vincent.
How to get started
The great thing about the rolling exercise is you can do it basically anywhere — at home, work or the gym.
First, you need a golf ball. If you don’t have one, try using a tennis ball, lacrosse ball or small bouncy ball.
Make sure you’re seated for this exercise, which allows you to control the pressure by pressing down with your foot.
“While seated, place the golf ball under the arch and roll slowly from the heel to the ball of the foot with gentle but firm pressure,” says Vincent.
Gently perform this technique, gradually increasing the pressure as tolerated. Practice this for a few minutes on each foot, daily.
“Do it first thing in the morning before you take your first steps, or throughout the day while sitting at your desk or watching TV,” says Vincent.
If your pain is severe or doesn’t resolve with home remedies, talk to your doctor.
“The mistake I see most often is people pushing through it, hoping it’ll resolve on its own. The earlier we catch it, the easier it is to treat,” says Vincent.
This story first appeared on TODAY.com. More from TODAY:
