Tips for Treating Plantar Fasciitis and a Giveaway from Alleviate Therapy

Before we get into what has been working for my plantar fasciitis while training for the NY Marathon, my very first piece of advice is to visit a podiatrist and check the seriousness of your plantar fasciitis.

At the beginning of the year, a sharp pain appeared close to my heal. Since I had a plantar fasciitis issue a few years ago, I knew exactly what was going on. I went to a podiatrist, and he confirmed my problem. He made a cast of my foot for some expensive inserts and gave me a prescription for physical therapy.

When the inserts arrived, I put them in my running shoes, but with the lack of space inside my shoe, the top of my foot hurt. I put them in my everyday shoes, but eventually took them out, because I hated wearing them. Occasionally, when my foot hurts badly, I’ll put them in shoes to wear around the neighborhood or for a night out in New York City.

I needed to heal quickly from plantar fasciitis. I’m running the NYC Marathon this year to raise money for the Alzheimer’s Association and there’s a lot of people counting on me to finish. Plus, running is important to me. It not only helps with my overall physical health, but running is a way to clear my head and help with my mental health.

While researching how to heal from plantar fasciitis, I came across Alleviate Therapy products. Alleviate Therapy makes products for people that struggle with plantar fasciitis, tennis elbow, and other ailments. I reached out to them to see if I could try out their products. I can honestly say that the Alleviate Therapy products I use are a big reason why I’m still training.

Here is how I manage my plantar fasciitis pain.

1. I never go barefoot. In the house, I wear slippers with arch support. When at the beach, I wear beach shoes unless I’m in the water.
2. Physical therapy: While I was at physical therapy, the therapist worked on strengthening my legs and feet. I no longer see the therapist, but continue the exercise.
3. Schedule a foot massage. I get a foot massage once a month and I encourage the masseuse to dig in. I feel like yelling out in pain sometimes, but my foot feels tenderized after.
4. Acupuncture is a nice addition to my treatment. It helps the other muscles in my legs to loosen up, which helps my plantar fasciitis.
5. A cortisone shot should be used sparingly, but I had one once. It isn’t recommended to get more than one, but if nothing else is loosening up that plantar fasciitis, it is a good way to kick start the treatment. Be ready though, that is a painful shot. One of the most painful shots I’ve ever had. The needle goes right through your heal.
6. A loft brace is a great way to heal at home. I don’t like to wear it while walking around town, but when the pain flares up in my foot, I wear it around the house. Anyone that has had a painful plantar fasciitis knows every step hurts. The loft brace from Alleviate is one of my favorite things Alleviate offers. I was asked recently what has helped me the most, and the brace has been a tremendous help in dealing with the pain at home.
7. The Arch Massager from Alleviate Therapy hits all the painful points in my foot. Immediately after a run, I slide my foot along the Arch Massager and that helps to relax my foot and keep it from getting too tight. Later in the day (I run in the morning) while watching tv, I use the massager again before bed. If my foot is tight in the morning, I use it first thing.
8. I never run without compression socks. If I work out at the gym and forget to put them on, my foot hurts. Compression socks help with circulation and help to decrease swelling and adds to the healing process.
9. Recovery balm can be found right next to my bed. Before I go to bed, I add balm to my heal, ankle, and tendons. The balm helps with any pain that I have and helps to keep my foot loose. Mainly, I use for the pain. I also like to rub it into my foot before using the arch massager.
10. Athletic tape helps stabilize my foot during workouts and when doing chores at home.
11. New shoes can be expensive, but they’ll help with your pain. When a pair of shoes starts wearing out, I get a new pair. I’m rough on shoes and walk on the outside of my feet. This wears down my shoes, and it loses its form. If you’re like me and have a “weird walk,” getting a new pair of sturdy shoes helps.
12. Yoga is great for any pain and that includes plantar fasciitis. You can check YouTube for free virtual lessons. Yoga With Adriene is my go-to YouTuber for all things yoga related.
13. When the pain is bad, I alternate between ice and heat. I was told to ice it 2 or 3 times a day when it’s at its worse. Icing lasts around 20 minutes.
14. Roll a frozen water bottle. Rolling a frozen water bottle on my heal is a nice way to relieve pain and reduce swelling.
15. The old tennis ball seems to be suggested a lot. If you got nothing else to use, then go ahead it. There are better options now, such as the above mentioned arch massager.

As I said at the top of this story, Alleviate Therapy seemed to be the best company to help me get over my plantar fasciitis. Their kit helped me walk around Disney World for a week, run a half-marathon, go on many runs around NYC, get me ready for the NYC Marathon, and with my overall health. I have teamed with Alleviate Therapy to give a kit to one lucky winner. The kit includes balm, arch massager, and compression socks.

The contest closes on August 22, 2024.

Here’s how to enter the contest.

1. Like this post.
2. Click on this Instagram post and share in the comments what your plantar fasciitis experience was like with a physical therapist.
3. While on Instagram, follow @alleviate_Therapy, @thejasongreene, and @runjasongreene.
4. To help me keep track of who has entered the contest, come back to this post and let me know if you entered and followed all the rules.

Terms and Conditions:

NO PURCHASE IS NECESSARY TO ENTER OR WIN. A PURCHASE DOES NOT INCREASE THE CHANCES OF WINNING.

By entering this campaign/contest you agree that Alleviate Therapy retains the ability to make lawful changes to these terms and conditions at any time, at their sole discretion. 

1. Eligibility: This Campaign is open only to those who are residents of the contiguous United States (including Washington D.C.) who are 18 years old as of the date of entry. The Campaign is only open to legal residents of The United States of America and is void where prohibited by law. Employees of Alleviate, its affiliates, subsidiaries, advertising and promotion agencies, and suppliers, (collectively the “Employees”), and immediate family members and/or those living in the same household of Employees are not eligible to win the Campaign. The Campaign is subject to all applicable federal, state, and local laws and regulations. Void where prohibited.
2. Agreement to Rules: By participating, the Contestant (“You”) agrees to be fully unconditionally bound by these Rules, and You represent and warrant that You meet the eligibility requirements. In addition, You agree to accept the decisions of Alleviate as final and binding as it relates to the content of this Campaign.
3. Campaign Period: Entries will be accepted online via the Instagram post starting on Monday, August 12, 2024 and ending August 16, 2024 at 11:59pm PT. All entries must be received by August 16 2024 at 11:59pm PT.
4. How to Enter: The Campaign must be entered by liking the in-feed post, tagging one friend minimum, and must follow both Jason Greene and Alleviate Therapy’s official company Instagram page. The entry must fulfill all Campaign requirements, as specified, to be eligible to win a prize. Entries that are incomplete or do not adhere to the rules or specifications may be disqualified at the sole discretion of Alleviate. You may enter each giveaway campaign only once. You must provide the information requested. You may not enter more times than indicated by using multiple email addresses, identities, or devices in an attempt to circumvent the rules. If You use fraudulent methods or otherwise attempt to circumvent the rules, your submission may be removed from eligibility at the sole discretion of Alleviate.
5. Prizes: The Winner(s) of the Campaign (the “Winner”) will receive one Alleviate Performance Essentials Kit which retails at $122 and includes: Arch Massager ($75), Recovery Balm ($12), Compression Socks ($35), and Tote (FREE). Actual/appraised value may differ at time of prize award. The specifics of the prize shall be solely determined by Alleviate. No cash or other prize substitution shall be permitted except at Alleviate’s sole discretion. The prize is non transferable. Any and all prize-related expenses, including without limitation any and all federal, state, and/or local taxes, shall be the sole responsibility of Winner. No substitution of prize or transfer/assignment of prize to others or request for the cash equivalent by Winner is permitted. Acceptance of prize constitutes permission for Alleviate to use Winner’s name, likeness, and entry for purposes of advertising and trade without further compensation unless prohibited by law.
6. Odds: The odds of winning depend on the number of eligible entries received.
7. Winner Selection and Notification: Winner will be chosen from submissions made via the Instagram post. Winners can only win once, even if they are selected through another channel. Winners will be selected by random drawing under the supervision of Alleviate. Winner will be notified by direct message and followed up by email within three (3) days following selection of Winner. Winner(s) can only win one time. Automation of entries is not allowed. Alleviate shall have no liability for Winner’s failure to receive notices due to spam, junk email, or other security settings or for Winner’s provision of incorrect or otherwise non-functioning contact information. If Winner cannot be contacted, is ineligible, fails to claim the prize within 48 hours from the time award notification was sent, or fails to timely return a completed and executed declaration and release as required, the prize may be forfeited and an alternate Winner selected. Receipt by Winner of the prize offered in this Campaign is conditioned upon compliance with any and all federal, state, and local laws and regulations. ANY VIOLATION OF THESE OFFICIAL RULES BY WINNER (AT ALLEVIATE’S SOLE DISCRETION) WILL RESULT IN WINNER’S DISQUALIFICATION AS WINNER OF THE CAMPAIGN, AND ALL PRIVILEGES AS WINNER WILL BE IMMEDIATELY TERMINATED.