How to Treat Plantar Fasciitis: My Foot Guy's Mobile Solution

Plantar fasciitis is often the bane of many a morning first step. This debilitating condition can result in excruciating heel pain. This is precisely why My Foot Guy is here to equip you with the knowledge and tools to overcome plantar fasciitis, right from the comfort of your own home. Instead of working with retail staff at a retail counter, your visit is led by Bryan Acheson, Board-Certified Pedorthist (CPed) with 1,200+ clinical training hours. He will come to your home, work, or place of business to provide orthotics and other insole-based therapy for plantar fascia.

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What is Plantar Fasciitis?

Plantar fasciitis is the inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot. More specifically, it's generally most painful at the front, bottom aspect of the heel where the plantar fascia inserts. Plantar Fasciitis acts as a shock absorber and supports the arch of your foot. When overworked or stressed, this tissue become inflamed, leading to heel pain.

Often misdiagnosed, plantar fasciitis is also known as "First Step Syndrome" because the pain is typically at its worst upon waking or after prolonged sitting. This stabbing pain is usually centered on the front, bottom aspect of your heel and can radiate up the sides and into the arch. Additionally, you might experience tightness in your Achilles tendon, the large tendon that connects your calf muscles to your heel bone.

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What Causes Plantar Fasciitis?

While the cause isn't always clear, certain risk factors increase your chances of developing this foot condition.

  • Foot Mechanics

    Flat feet or high arches can alter how weight is distributed on your foot, putting undue stress on the plantar fascia.

  • Activity

    Repetitive high-impact activities like running, jumping, or dancing can irritate the plantar fascia.

  • Overuse

    Whether it's work-related or recreational, putting excessive stress on your feet for extended periods is a common cause of plantar fasciitis.

  • Weight

    Carrying extra pounds puts additional strain on your entire musculoskeletal system, including your feet.

  • Tight Calves

    If your calf muscles are inflexible, it can affect your foot biomechanics and increase the risk of plantar fasciitis.

  • Footwear

    The wrong shoes or shoes past their prime can lack the proper support your feet need.

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How Can You Overcome Plantar Fasciitis?

The good news is plantar fasciitis is often treatable without resorting to surgery. My Foot Guy offers a range of non-surgical solutions, including custom orthotics services, to alleviate heel pain. Let's take a look at some of those options below:

Non-Physician Based Treatment:

R.I.C.E Method

Tried and True first aid method around for decades.

  • Rest: Give your feet a break. Avoid activities that aggravate the pain.
  • Ice: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day.
  • Compression: Wrap your foot snugly with an elastic bandage to reduce swelling.
  • Elevation: Elevate your foot above your heart when resting to promote healing.

Custom Insoles

This is where My Foot Guy comes in! Custom orthotics, designed based on your unique foot structure, can be a game-changer.

  • Improve Arch Support: Distribute weight evenly, taking pressure off the plantar fascia.
  • Promote Proper Biomechanics: Align your foot and ankle, preventing abnormal movement that irritates the fascia.
  • Reduce Pain: Provide cushioning and stability, offering immediate relief.

Proper Footwear

Choosing shoes with good arch support and shock absorption is crucial. Invest in footwear specifically designed for your activity and replace them regularly before they wear out.

OTC Anti-inflammatories

Over the counter medications like ibuprofen or naproxen can help reduce inflammation and pain and are often used as a first-line treatment for plantar fasciitis.

Graduated Compression

Graduated compression garments increase circulation and blood flow, reducing swelling & inflammation. My Foot Guy offers the following medical grade devices:

How to Prevent Plantar Fasciitis

Prevention is always better than cure. Here are some tips:

  • Wear Proper Footwear

    Invest in quality shoes with good support and cushion and replace them regularly. Look for footwear that won't twist in the middle, have firm heel counters, quality midsole and outsole, good cushioning for shock absorption and a removable inlays to accommodate custom orthotics.

  • Custom Orthotics

    Wear custom orthotics, or prefabricated insoles that work for your foot structure to support the foot structure and fix any alignment abnormalities.

  • Maintain a Healthy Weight

    Excess weight puts extra stress on your feet.

  • Calf Stretching

    Regularly stretch your calf muscles to improve flexibility.

  • Avoid Overuse

    Gradually increase your activity level to avoid overuse injuries. Rest your feet after intense activity. Take a rest day from high-impact activities at least once a week.

  • Avoid Walking Barefoot

    Support your arches by wearing supportive shoes, even indoors.

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What Plantar Fasciitis Actually Feels Like

Plantar fasciitis shows up in very specific ways depending on your shoes and your workday, and the best treatment for plantar fasciitis has to match your life and what you do every day.

For Workers in the Trades and Manufacturing

For people in work boots on concrete all day, heel pain usually is the first thing you feel in the morning getting out of the truck. It may ease for a bit, but it will build again halfway through the shift. By the time you're on ladders, ramps, or walking long plant aisles, every step feels like you're landing on a bruise.

When Bryan builds therapy for the plantar fascia in this setting, he's thinking about low-arch, firm-control insoles that fit under safety toes without jamming the forefoot, with enough heel cushioning to survive twelve hours on slab floors.

For Workers in Retail, Healthcare, or Service Industries

If you're often wearing duty shoes, clinic clogs, or retail footwear, the pattern is different. Mornings might be tolerable, but by the end of a long day on tile or polished concrete, the heel and arch feel dead tired and sore. Pain might creep up into the shins or knees. Here, the focus of plantar fasciitis therapies is usually on structured support that fits low-volume shoes, plus compression socks or sleeves that can be worn all shift without feeling like "medical gear."

For Athletes and Active People

Runners and weekend warriors see yet another version. First-step pain after sleeping or long car is common, along with tight calves and heel pain. This is especially common in runners who like to conquer hills or people that participate in high-intensity interval training (HIIT). In that case, how to treat plantar fasciitis often includes pairing a slimmer, running-friendly insole with a plan for load management.

Office Workers and Teachers

Teachers and office staff walk halls and are often on their feet. They often feel "knife-like" pain with the first few steps out of bed, a lull mid-morning, then a steady ache by late afternoon after walking meetings or standing to teach.

For them, effective therapy for plantar fascia usually means low-profile support for their business-casual shoes, plus a realistic home plan for stretching and activity.

How to Treat Plantar Fasciitis with Help from My Foot Guy

Once you understand what’s driving your heel pain, it’s time to find out what’s the best treatment for plantar fasciitis.


If you live in the greater Richmond area, the most direct therapy for the plantar fascia is a mobile visit from My Foot Guy. Bryan Acheson, CPed, comes to your home or workplace for a full assessment and then designs a custom orthotic plan that targets your specific mechanics.

Don't let plantar fasciitis rule your life

Incorporating these preventive measures into your daily routine can significantly reduce your risk of developing plantar fasciitis.

My Foot Guy offers a comprehensive approach to plantar fasciitis prevention and treatment. Our mobile service provides personalized foot assessments, gait analysis, and shoe assessments to determine the cause of your foot pain.

Then, we recommend the right plantar fasciitis therapies, including custom orthotics, to address your specific needs, prevent future issues, and help you overcome the complications of plantar fasciitis.

Schedule your appointment today to experience the relief of personalized foot care and take control of your foot health. If you have plantar fasciitis, call us at (804) 821-1321 or schedule your appointment online here.

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Treatment for Plantar Fasciitis FAQs

What is the best treatment for plantar fasciitis if I want to avoid injections or surgery?

For most people, the best treatment for plantar fasciitis without surgery is a combination of mechanical support, load management, and simple exercises. Clinical guidelines consistently put orthotics, stretching, and activity modification at the core of conservative care before injections or surgery are considered.

How long does it take for plantar fasciitis shoe inserts to start working?

Most people feel some change within days of using well-fitted plantar fasciitis shoe inserts. But true tissue changes take longer.

A realistic timeline for treatment for plantar fasciitis with insoles and other conservative therapies is about 6 weeks until you feel the full effects.

Do I need custom orthotics, or are your plantar fasciitis insoles enough?

Retail stores that sell inserts don’t like to answer this question because they’re either trying to sell you only premade insoles. The reality is that how to treat plantar fasciitis depends on your mechanics, your job, and how long the problem has been going on. 

If you have mild-to-moderate plantar fasciitis, no major deformity, and mostly wear standard athletic or work shoes, a well-chosen off-the-shelf insole plus PF socks is often enough for meaningful relief.

However, if you have complex foot structure, work in demanding environments, or have recurrent pain, custom orthotics may be the better long-term treatment for plantar fasciitis.
Can plantar fasciitis therapies like insoles and compression socks fix my pain if I’ve had it for years?

If you’ve had plantar fasciitis for months or years, you’ve probably already tried generic “heel cushions” and been disappointed. Long-standing cases can still respond very well to conservative plantar fasciitis therapies, but it usually requires a more thoughtful plan and more time. 

Insoles and compression reduce strain and irritation, which is critical when you’re dealing with millions of steps over months and years.

However, in chronic cases, those options alone might not be enough. For persistent pain, the best treatment for plantar fasciitis couples insoles and socks with:

  • A structured stretching/strengthening program 
  • Load management 
  • Footwear changes