This article was reviewed by Dr. Emilija Ashtalkoska on August 9th, 2018. Products listed therein are not intended to diagnose, treat, cure, or prevent any disease or health condition.
Have you ever had a stabbing pain emanating from both of heels when you wake up in the morning or after a prolonged period of standing?
Chances are that you are suffering from plantar fasciitis bilateral (also known as bilateral plantar fasciitis).
If you are wondering how to treat plantar fasciitis bilateral at home, there are the home-based treatments that you can apply.
In this article, we shall discuss more this condition; how to diagnose, and then elaborate on the various home remedies that you can try to treat the inflammation. This website does not provide medical advice.
Talk to your doctor if you believe you are suffering from plantar fasciitis bilateral.
Continue reading to discover everything you need to know about plantar fasciitis bilateral. Let’s get started.
What is Plantar Fasciitis Bilateral?
Plantar fasciitis is an inflammation of the plantar fascia (thick band tissues running across the bottom of your feet, connecting your toes to your heel bone).
When the plantar fascia ligaments overstretch, they can get tiny tears, hence the inflammation.
Plantar fasciitis bilateral is simply when this occurs on both of the heels at the same time.
The risk factors associated with this condition are:
• Age – persons above 40 years
• Wearing inappropriate shoes especially while running
• Ballet dancing or any other sport or profession that strains the heels such as running
Plantar fasciitis is usually both self-diagnosable and self-treatable in many situations, although you should always talk to your doctor before starting a home-based treatment.
On the other hand, ignoring the symptoms only tends to complicate the condition, and you risk developing chronic foot pain which will further hinder you from carrying out your regular duties.
If you answer YES to most of these questions, then you most likely have plantar fasciitis bilateral:
• Do you feel pain at the front of both of your heel?
• Are your arches high and your calves particularly tight?
• Do you exercise a lot?
• Does this heel pain come hours after you have had your workout?
• Have you had any recent lifestyle change, for example, started exercising, gotten a new job or bought new shoes?
• Do you experience most of the heel pain in the morning?
• Does the pain ease when you point your toes downwards?
Now that it is clear that you have an issue, here are remedies or reliefs for plantar fasciitis.
Best Home Remedies For Plantar Fasciitis Bilateral
There are a number of things you can do at home to help treat plantar fasciitis bilateral.
The success of each treatment will change depending on a variety of factors such as lifestyle, weight, and the severity of your torn fascia.
This website does not provide medical advice. Talk to your doctor if you believe you have plantar fasciitis bilateral.
Lavender Essential Oil Foot Soak
Lavender oil has anti-inflammatory properties that help to relieve aching muscles, which can certainly help with plantar fasciitis bilateral.
Immerse both feet in a basin with warm water. Add a few drops of lavender oil. Using a small cotton towel massage the bottom of your feet.
This has the added benefit of being incredibly relaxing and can help de-stress the body after a long day!
Use Custom Orthotics – Corefit Self Moldable Custom Orthotics
When facing plantar fasciitis, many people turn to adding insoles to their existing shoes. Insoles provide arch support and cushioning in your shoes, which can certainly provide a modicum of relief.
Orthotics, on the other hand, are specifically designed to correct the way you walk and stand and are recommended for people suffering from plantar fasciitis bilateral.
Both orthotics and insoles help to reduce pronation (natural movement of the body in which the foot rolls inwards as you walk and run).
They provide support to people with high arches and flat feet.
There are many popular over-the-counter insoles and orthotic devices available including Spenco Arch Supports, Zen Toes Metatarsal Pads, and Dr. Scholl’s Massaging Insoles.
For people suffering from plantar fasciitis bilateral, we recommend utilizing Corefit Self Moldable Custom Orthotics, which are some of the best over-the-counter orthotics on the market today.
These are the same custom orthotics that are used all over the world by podiatrists and can help with even the most severe case of plantar fasciitis.
Additionally, the orthotics are incredibly easy to mold to fit the exact specifications and needs of your feet, allowing you to get the relief you have been looking for.
Wear A Night Splint – StrictlyStability Plantar Fasciitis Night Splint
Night splints are braces worn on the feet at night attaching the foot to the ankle and the lower leg intended to stretch the plantar fascia ligament while you sleep.
Many brands and sizes of night splints are available including the sock night splint, Thermoskin Night Time Relief, and Futuro Sleep Support.
We are huge fans of StrictlyStability Plantar Fasciitis Night Splint.
The splint is incredibly high-quality and can easily keep your foot in the proper position while you sleep, thus preventing the plantar fascia from cramping up and causing pain when you first wake up.
StrictlyStability Plantar Fasciitis Night Splint includes two stretch wedges and a massage ball, which are huge added benefits.
The stretch wedges allow you to reach the exact place where your pain resides, thus allowing you to properly stretch out your plantar fascia and experience relief.
The massage ball is also incredibly helpful and can be used to help relax your muscles. We recommend purchasing two of these great splints – one for each foot!
Stretch Your Feet
Taut muscles in your feet make plantar fasciitis worse. To correct this, practice the following stretches:
• Stand straight facing a wall. Stretch your arms to touch the wall. Move one foot forward and start pushing against the wall. Hold this position for 30 seconds then change the foot. Repeat the movement for 10 minutes. When doing this exercise, ensure your ankles bends inwards and outwards. This stretch targets the gastrocnemius muscle in your calf.• While in a seated position, roll your foot over a foam roller. Do this for a minute then switch to the other foot.
• Stretch the big toe by placing one leg across the other, grabbing your big toe and pulling it gently towards you. Do these three or four times before reversing to the other foot.
• Still, in a seated position, fold a towel into a strap. While holding the sheet with both hands, raise one leg and step in the middle of the belt. Gently pull the tops of your feet towards you. Hold for 30 seconds then repeat three times.
We recommend consulting a doctor or a physical therapist before starting any exercise regime, even this is just stretching.
Even if you think that you have plantar fasciitis, you could have another condition for which these exercises are not recommended.
Enjoy A Foot Massage
Using baby oil or any other massage oils, use your fingers to massage the bottom of your feet gently. Alternatively, stand on a softball and move your foot back and forth.
Foot massage stimulates blood flow to the heel, arch, and surrounding areas.
Massage also stretches and loosens tight muscles associated with plantar fasciitis, breaks down adhesion and scarring, and improves circulation.
However, if you want a massage to be even more effective, we recommend investing in a foot massage machine with EMS or TENS therapy.
Get A Foot Massage With EMS Therapy – Osito Foot Massager Machine
Osito Foot Massager Machine is a powerful at-home foot massager that uses both electric muscle stimulation (EMS) and transcutaneous electrical nerve stimulation (TENS) therapy to help relax your muscles, thus finally providing you relief from even the worst cases of plantar fasciitis.
Electric muscle therapy works by sending small controlled amounts of electricity directly to the affected muscles, causing them to gently constrict and thus improve recovery time, eventually leading to the pain dissipating.
The Osito Foot Massager Machine is an FDA cleared, class 2 medical device. Additionally, the foot massager comes with 4 electric nodes that can be attached throughout the body, wherever there is pain.
This is fantastic for anyone who is dealing with back pain or leg pain due to plantar fasciitis, or any other soreness.
Use Ice Cubes
Ice reduces inflammation, and plus nearly everyone has ice in their freezer! Put ice cubes in a watertight packet.
Cover the pack with a hand towel and hold the towel over the inflamed areas. Although this may seem straightforward, it is actually one of the easiest ways you can reduce the inflammation that causes pain from plantar fasciitis.
However, in most cases, this will not help with the underlying cause of plantar fasciitis.
Develop A Weight Loss Plan
If you’re overweight, you need to consider a weight loss plan. Start a long-term healthy balanced diet and exercise plan to lose the excess weight.
In addition to a variety of other medical issues, being overweight puts a ton of stress on the legs, feet, and ligaments in the lower extremities.
This can lead to bilateral plantar fasciitis in addition to many other join and pain issues.
Simply losing the excess weight can vastly help your legs, calves, and feet, thus leading to less pain and a healthier lifestyle. Talk to your doctor about how to lose weight properly today.
Wear Shoes With Proper Support
If your occupation requires you to stand a lot for example teaching or working in a factory, wear shoes that can support your body weight.
Wear running shoes made with high arches and avoid high heels if you are an active runner or athlete.
Additionally, recognize when your old shoes have lost their support and invest in a new pair with proper support.
Replace Old Worn Out Shoes With Thin Soles
Worn out shoes and foot pain go hand in hand. Most often, the shoes will begin to wear out from the points providing most support and protection.
• Have the bottom soles of your boots lost traction?
• Have the straps broken suddenly?
• Is the midsole no longer absorbing impact and shock?
• Are the sock liners flat and worn out?
• Are the seams inside your shoes getting rough?
If yes, you need to replace your shoes immediately.
Get Some Rest
Give your feet a break. At a rested position, your body weight is evenly distributed, therefore minimizing strain on your feet.
Although exercise is vital for your health, it is important to give your body a break once and a while so that it can adequately repair itself.
This is especially true if you find yourself on your feet frequently – if you are standing all day at work, or enjoy repetitive impact activities such as ballet or running.
Talk To Your Doctor
If the pain is still too much, talk to your doctor. He may recommend NSAIDs or perhaps even surgery.
Over-the-counter nonsteroidal anti-inflammatory drugs like ibuprofen reduce inflammation on your feet, thus, eliminating the pain. Seek doctors help on the recommended dosage and counter-effects with other medication you are taking.
This website does not provide medical advice.
What Is Bilateral Plantar Fasciitis?
Although it may sound hard to understand when you really take a look at it, bilateral plantar fasciitis really is not that hard to grasp – bilateral plantar fasciitis is simply when you suffer from plantar fasciitis on both feet simultaneously.
This means that both of your fasciae are torn, which can lead to a lot of pain and discomfort.
There is no magical cure for bilateral plantar fasciitis. You may need to apply a combination of the above remedies before you feel any pain relief.
Whether you are at home or within your workstation, the above methods on how to treat plantar fasciitis at home can help relieve plantar fasciitis pain. Don’t suffer in silence!
Start treating your plantar fasciitis bilateral today. Feel free to leave a comment below if you have any experiences with foot problems.
Also, keep in mind that pain in the heels can be due to a variety of reasons ranging from injury, infection to neural pain.
However, when it is on both sides of the heels, there is a high probability that it is due to plantar fasciitis. Talk to your doctor for confirmation.
Sources for more information on plantar fasciitis bilateral:
- https://www.ncbi.nlm.nih.gov/pubmed/30078188 – A meta-study that compares the efficacy of various plantar fasciitis treatments
- https://www.ncbi.nlm.nih.gov/pubmed/30061805 – A study that looks at the effectiveness of shockwave therapy
I am the founder of DestroyNailFungus, and I do my best to provide comprehensive guides on health and wellness.
When I’m not running the site, I enjoy spending time outdoors and drinking coffee.