The Best Pain Relief Cream For Knees Review

The Best Pain Relief Cream for Knees … I Believe it because it worked for my ACL Injury.

pain relief cream for knees

I want to share with you how this pain relief cream for knees got me though one of my craziest weeks at work and totally changed my pain levels from a high 10 to a 4 in 48 hours and by the end of the week i was pretty much pain free.   Although this cream was my life saviour i also helped myself by using a heat pad from Argos and physiotherapy exercises to strengthen and repair my knee joint.

Every thing was going great i was due out to my parents and i had my morning ritual exercise dvd to do and take then a quick walk with the dogs , a normal sunday morning  except today i decided to try a new fitness dvd  Jillian Michaels not that I’m blaming Jillian but a new exercise was obvisiouly to much for my 40 year old knee.

I felt a slight twinge and a pop as i was exercising a little burning but not an instant pain or jolt.  It wasn’t until i was about 10 minutes into walking the dogs i started to experience a sharper agonising pain and by the time i got back my knee was screaming!.  I felt sick and dizzy from the pain but had a 2 hour drive to do so i took some ibroprofen and hoped for the best.
Lucky for me it was my left knee and i drive an automatic car i made it down to my parents but which much sweating and pain!.

When i got home i took a tramadol tablet (i do not recommend these) it made me feel very spaced out and done nothing for the pain.

The only relief i got was from cold compressions of flannels and a packet of frozen peas, i tried deep heat cream but i personally found it made the inflammation worse and the gave me pulsing pain.

My knee injury was due to over stretching my knee ligaments to a position  my knee was not used too. ACL Injury.

Anterior Curciate Ligament

When exercising i raised my knee to my waist and moved it inwards to my centre of my body, I felt a pop and this was the ligament partially tearing…. ouch.

My physio told me that this rupture of the ligament was common when over extending or twisting the knee the wrong way.

Apparently only 20% of knee injuries are caused by direct contact and 80% are due to awkward twisting movements.

Symptoms of ACL Knee Injuries
  1. A cracking or popping sound in the knee at the time of injury
  2. Immediate Pain , when you try and put weight on the knee or try and bend it.
  3. Knee Swells up immediately but if you have a small tear the swelling may occur a few days later.
  4. Your knee may buckle with weight.
  5. Difficulty straightening the knee.

She worked on my ankle and knee and left me with several exercises to strengthen the knee joint which i still do today 3 years on.  At first the exercises were hard to do but every day i noticed the pain was easing and my knee wasn’t burning like hell , i personally believe exercises and stretches solve a lot of peoples foot and leg problems. You just have to do the work to see the results.

Best knee stretches for acl

Lift your knee slowly upwards to your chest and hold for 5 seconds and repeat 5 times.


best cream for knee pain


Lie on your side and gently reach for your ankle and foot and pull your leg towards your back

best cream for knee pain


Stand straight up and hold your foot and bend it gently towards your bottom. Hold for a few seconds and repeat 3 times.


best knee stretch

My favourite stretch this one really works do this stretch on both knees and when your knee is bent slowly rock forwards this releases pressure to the joint. Repeat 3 times each knee.


The cold compressions i felt had made a huge difference to the pain and swelling but i still felt burning, my knee felt weak as i walked and the swelling became worse as the day went on.  My physiotherapist recommended i tried BIOFREEZE Gel 4 times a day . Biofreeze is a topical analgesic a natural pain reliever thats uses menthol as a cooling agent.

It Penetrates through the skin and the mental relieves the joint or muscle quickly by sending receptor messages to the brains pain receptor system. This treatment is know as Cyrotherapy or Cold Therapy.  You may have seen Andy Murray taking an ice bath after each tennis game this is because it gives him instant relief to his joints and muscles.

Bio Freeze Benefits
  •  2 X  as powerful in relieving pain then just ice
  • Cooling pain relief cream for knees
  • Easy and more comfortable to apply to the knee joint
  • Strong pain relieving mental relief.
  • Lasts for a few hours rather then minutes
  • Non prescription treatment
  • No damage to kidneys or stomach like anti- inflammatory drugs
  • Can be applied frequently during the day
  • Preferred treatment used by Professional therapists
My daily treatment plan i used to heal my ACL Knee Injury

Each day i done the following three things and this is how i solved my knee pain in 7 days but i continue to strengthen and stretch my knee during my warm up and warm down exercises at the gym which i would encourage you to do to keep your knee strong and prevent repeat injuries. I still get the odd niggle and i never want that pain again so i repeat my treatment plan and especially the pain relief cream for knees and the pain soon goes away with this pain relief cream for knees.

1: I Stretched out and exercised my knees every day  spending 10-15 minutes in the morning this will set your body off to a good strong start.

2: I Applied BIOFREEZE  GEL all over the knee and down to the calfs 3 times a day. It soaks in really fast 2-3 minutes .  I also applied BIOFREEZE SPRAY during the day when i got a niggle just for a boost to relieve pain.

3: Day 5 i started to use a heat pad (Dreamland Intelliheat) i brought from Argos 40x 35cm, it has 5 temperature settings and heats up instantly. I sat with the pad under my knee and allowed the joint to relax in the evening. I also went to bed a few time leaving the pad under my knee and the heat pad has a timer on it a switches off after 3 hours. Its much safer then using a hot water bottle and not as fierce with the heat.

Its an amazing pain reliever i use this heat pad a lot i suffer from multiple aches including neck and stomach pains/ gall bladder pain and the heat pad i think is the best investment I’ve bought for my body ! every home should have one for sure.

These actions really helped me and I’m sure will improve your knee pain it is well worth the investment of visiting a sports physiotherapist to diagnose the injury and to make sure you do the right stretches and exercises just in case you irritate the joint by over stretching.  My Physio charges £4o for 30 minutes and its money well spent i generally go every 4-6 weeks as i my work involves a lot of bending and lifting and i personally get a lot of relief after my treatments.  BIOFREEZE is the best pain relief for knees i think!  is not expensive at around £20 for a 16oz or £8 for 110g and the investment for the large pump bottle worth considering.  And the heat pad!!! amazing just buy one they come in different sizes but the 40x35cm is a excellent all rounder.  Be patient and be repetitive  with these actions and your knee pain will be gone before you know it.

Resources for pain relief for knees

Learn more about BIOFREEZE at their website the science on why it is the best natural pain relief cream for knees.

Buy Biofreeze online check out todays best deals on Amazon

  Dreamland Size 40 x 35 cm Thermo Therapy Heatpad EVERY HOME NEEDS ONE!  An amazing pain relief treatment and can be used on any joint of the body. Great for backs , necks and stomachs too.

5 Natural remedies for Bunionette pain

Bunionette pain is a sharp or burning pain in the 5th / little toe.

Tailor`s Toe or a Bunionette is a painful bump on the side of the bone on the 5th metatarsal toe joint,

just like a Bunion on the big toe a Bunionette aka tailors toe can be very painful and corns and callous formation is a common causing inflammation and swelling making footwear very difficult.

As the toe rubs in the footwear the joint becomes red , blisters and corns appear and the toe becomes very painful to touch.

bunionette pain
Pain is the inital symptom of a bunionette on and around the 5th toe.

A blister or corn may appear making foot wear uncomfortable.

To cure a tailor`s toe pain if you have a corn is to have the callous removed and wear a bunionette pad this will stop the inflamation around the joint and ease the pressure and friction.
Podiatrists recommend unique designed bunionette pads or guards these supports the joint and protects the toe in footwear by preventing pain and friction associated with tailor`s toe pain.

Natural remedies for Bunionette Pain

1:   Soaking your feet 
Something simple and free. this relaxes the bones, tissue and muscles a Chiropody favourite remedy but very effective treatment which i would recommend you do after a long day at work or after exercising.

For additional bunionette relief add some table salt or epsom salts into the warm bowl of water .

Salt is a natural healer and if the bunionette has a blister or corn on it the salt will help prevent infections and increase healing .

Epsom salts is a natural remedies that relieves aching muscles and is used by athletes after training, it contains magnesium which is know for its healing powers.

2:  Ice treatments

Sports therapy ice sprays and gels will give good bunionette relief and are easily available from chemists and supermarkets.

Bio freeze is a main brand but any will do.   The cooling elements of the freeze relaxes the tissue around the joint and freezes or numbs the area you apply the gel or spray to.

Its a quick fix and with 10-15 minutes you the area will feel very cold and the pain will subside.   Using ice cubes or frozen goods is the same idea but these only give 5- 10minutes of relief  so not ideal.

3:  Bunionette pads or guards

bunionette padsBunionette pads like bunion supports are podiatry designed gel guards that slip over the toe and sits comfortably over the bunionette joint preventing friction in foot wear.

These are the best treatments for bunionettes i believe because they give immediate relief and prevent blisters and corns and are slim enough to fit over the toe and not cause additional restriction or pressure in your shoes.

4:  Chiropody Felt

Moleskin or fleecy web felt is ideal and is available at chemists . Apply stripes of felt along the side of the 5th toe and across to anchor like a cross.  This will cushion the achy joint and precent friction.  Bit tricky to apply to the foot.

5:  Wear comfortable footwear

Tight or narrow footwear will effect your bunionette pain, your feet will be squashed and pressure and friction will occur and additional pain from the tightness will most likely cause a blister or a corn on the little toe.

So being sensible and allowing room for your bunionette is important when choose shoes especially for work.

Bunionette pain over time can have damaging effect on the bone joints of the toe, our little toe has three bones and these can become traumatised bruised and infected in serious cases of bunionette pain.

The best cure for stopping bunionette pain is :

1: Don’t wear tight shoes
2: Wear a bunionette pad or guard

Helping your bodies immune system and preventing inflammation the to the joints is a great preventative too taking vitamin B5 and Vitamin c and Zinc are all anti-inflammatory boosters and will keep your bones and muscles healthy and strong.  Read our blog post on the best 3 vitamins for good foot health here:

Best vitamins and minerals to help heel pain

Learn about the Best Vitamins and minerals to help heel pain to solve your plantar fasciitis injury.  We recommended to patients who are long time sufferers or when physio and orthotic insoles are not curing the heel pain.  I believe in addition to heel relief pads that patients increase these 3 vitamins into their body through natural sources of food and vitamin supplements.

Self help and natural solutions for plantar fasciitis in my opinion is the best way cure.

The best 3 vitamins and minerals to help heel pain are:

1#  Magnesium
2# Vitamin  B5
3# Proteolytic Enzymes

How to increase these vitamins and minerals naturally into your immune system


This essential mineral helps bone formation by utilising calcium. Half of the bodies magnesium is stored in our bones.


Epsom Salts are a magnesium sulphate and have incredible  beneficial    properties that relieve pain and inflammation.

Used by athletes after training to relax and relief aching muscles and foot pain.  Take a bowl of warm water and add 2-3 table spoons of epsom salts and soak your feet for 10 minutes.  you can also use Magnesium Oil similar to salts which are more flakes which you can rub directly onto your skin or soak your feet in a bowl.

Eating magnesium rich foods like leafy greens including spinach , swiss chard, pumpkin   seeds, lentils, white eyed peas, brown rice,avocado,figs, and bananas.

Or take a daily magnesium supplement.

Signs your magnesium levels could be are low include:

Low energy
Weak bones
Muscle tension, cramps, spasms
Low energy

Additional magnesium deficiency may include constipation, vertigo,stiff and achy muscles.

You magnesium levels may be low due to these factors:
Diet (Coffee, Sugar, Alcohol)

You need magnesium in your body because it is responsible for multiple body processes and its the 4th most abundant mineral that our body needs to operate over 300 essential bodily functions. It is well know to prevent constipation but magnesium is essential for our hearts,muscles, kidneys as well as balancing out additional nutrients including calcium and potassium.  Ensuring our magnesium levels are correct will prevent diabetes , osteoporosis and keep our blood pressure level.

Vitamin B5 (pantothenic acid)

Vitamin B5  prevents nerve damage and reduces muscle impairment pain and stress.  A low B5 count can mean muscle and nerve disfunction. Taking vitamin B5 will accelerate the bodies healing process.

You can naturally increase your B5 intake by eating foods such as avocados, beef liver, duck, broccoli, sunflower seeds, eggs , salmon and lentils.

You would struggle to get the boost from eating all these foods so try taking a B Vitamin complex supplement.

Signs of Vitamin B5 Deficiency may include:

Burning feet
Muscle cramps

People who may have higher Risk factors of a B5 Deficiency may include women who are on the oral birth control pills.  people with severe malnutrition , Alcoholics.

Benefits of Vitamin B5
  • Improves cardiovascular health
  • Lowers Cholesterol
  • Maintains a healthy nerve function
  • Metabolises our food into energy
  • Helps our mental health
  • Reduces our stress
  • Assists healing
  • Helps rheumatoid arthritis
  • Boosts our immune system
  • Improves our skin including preventing or curing acne



Proteolytic Enzymes

These enzymes support our immune system and acts as a anti- inflammation agent and helps reduces inflamed sports injuries and traumas to the body.  They are used to treat auto immune diseases such as lupus , rheumatoid arthritis and by increases your proteolytic enzymes intake you can see how it assists the healing of the fascia tissue and your general muscle and joint pain heel.

The best form of proteolytic enzymes  for heeling your plantar fasciitis and heel pain is Bromelain this is found in the stem of Pineapples! Unknown-4
but there is an easier way then coring out the stem of a pineapple.
Bromelain supplements are available 1000gdu is recommended to produce enough anti-inflammatory enzymes to reduce heel pain and swelling.
Vitamins and Minerals to help heel pain recommended Resources:

5 Common Symptoms of Plantar Fasciitis

Learn  how these common symptoms of plantar fasciitis can be relieved in the next seven days.

Over 100 million patients a year seek advice from a health professional* because they suffer from heel pain. Heel pain is caused by the plantar fascia tissue when it has a trauma or injury and the thick fascia tissue becomes inflamed. Here we discuss the 5 most common symptoms of plantar fasciitis.

The fascia band runs from the heel bone to the toes and overuse such as running or training or wearing poor foot wear are the two most common reasons of plantar fasciitis.

We all have one foot that is more dominant , and normally its that foot that will be effected first but both feet can suffer at the same time.

Overuse and repetitive use are not just the reasons our heels hurt, other factors maybe the cause such as over pronation of the foot (rolling or flat feet), Obesity or being over weight putting additional strain onto the foot especially when starting a new weight loss fitness program. Older age, poor foot wear including old and new shoes and trainers.

Patients with plantar fasciitis on average are middle aged people who spend a lot of time on their feet, such as at work or exercising, spending long periods of time standing at work for example standing on a hard floor such as hairdressers/barbers/shop assistants/pubs/security guards……

In this age group we tend to exercise more play sports, go to the gym , lead heavy work and life styles this all adds to the pressure and possible the cause heel and plantar fasciitis pain.

Top 5 Common Symptoms of Plantar Fasciitis

1: Heel Pain
2: Joint and bone pain around the heel and ankle
3: Tenderness and swelling
4: Walking becomes painful
5: Resting the foot eases the pain

Heel Pain

common symptoms of heel pain

Waking up and putting your heel to the floor can be painful, you may hobble to the bathroom before the foot becomes stable and less painful.

Tip: Toe and Calf stretches spend 5 minutes stretching out the fascia tissue , this will relax the tissue and tendons.



Bone and Joint paincommon symptoms of plantar fasciitis

You will experience pain that worsens after exercise or after a long day on your feet




Tenderness to the foot and swellingcommon symptoms of plantar fasciitis

Your heel becomes very tender and appear puffy or swollen, when you touch the bottom of the heel you will feel heat radiating. This is due to the inflammation.

Walking becomes painfulimages-1

Pain when walking is very common symptoms of plantar fasciitis , the worst is often the first step as you get out of bed. A sharp intense pain is experienced in the middle of the heel bone.

Resting the foot eases the painUnknown-2

After a long day you find resting the foot helps ease the pain. This allows the tissue and the swelling to reduce so it is a good thing to rest your foot.


*Facts Dr Axe , NHS.

Additional risk factors for heel pain and heel spurs:

These factors increase your chances of suffering and experiencing the symptoms of plantar fasciitis.

  • Running, regular or daily runners have a high risk Plantar fasciitis is the third most common running injury.  Worn down or poor form can be major factors.
  • A job that involves standing or walking for long periods of time, i.e. barber, policeman, store assistant, solider, waitress.
  • Bad exercise techniques, not  warming up or down properly
  • Biomechanics issues of the foot , including over pronation , flat foot, fallen arches, arthritis of the ankle joint, achilles tendon.
  • Overweight  , a BMI of over 30 will increase your risks.
  • Inflammatory diseases including lupus, diabetes, arthritis, tarsal tunnel conditions.
  • High stress levels and lack of  sleep can drain the body and functions become weak.

There are many ways to treat the common symptoms of plantar fasciitis including natural remedies and easy exercises you can do at home.  Below is a video i think will help you.

Dr Axe shows how simple changes including increasing your nutrients including magnesium and easy fascia stretches will improve your pain in just 1 week;

Learn more about the 3 best over the counter vitamins that cure plantar fasciitis here.

Heel Pain at work : Try these Insoles in your work shoes

I get asked every day what are the best insoles i can recommend to stop heel pain at work.  So here are my best 5 Insoles for heel pain at work for your feet.

Why i recommend these insoles and how you can stop heel pain at work

1# They are inexpensive and easily available without visiting the podiatrist.

2# The are universal and offer instant relief to the heels and arches of the feet.

3# They will stop heel pain at work and give all round relief to your feet knees and back.

All these insoles are professionally made with the foots biomechanics in mind, with heel pain you often get arch pain and ball of foot discomfort.
Plus the added bonus of back and knee pain.  What over the counter insoles will do is to support those main 5 factors.

I would recommend at the end of the day to soak your feet in a warm bowl of water and do some heel and toe stretched Read the Foot Pain Relief Plantar fasciitis post here.

5 Best heel insoles for Heel Pain at work.

1 : Superfeet Super Green Full Length Insoles 


  • Full length design
  • Deep heel cup
  • Slimline design
  • Long lasting supports
  • Suits Office work or standing roles
  • Superfeet are always developing research into producing the perfect over the counter insole for feet that will work for a multitude of foot conditions. But at the same time keeping costs affordable, these insoles come in at around £35 a pair but in my opinion these are as good as a custom made pair retailing at £200.

A perfect insole for heel pain at work fits in shoes and boots. They will offer comfort and support when standing or walking for long periods. But are slim and discreet whilst offering full biomechanics support to your feet.  They have a deep heel cup design which is excellent for plantar fasciitis or heel spur injuries.

You will definitely notice a big difference in your feet within a few days.

To learn more about superfeet go to:
Superfeet deals UK  Superfeet Unisex Supportive Insole Green F Green SF/3000-12/14 10 – 11.5 UK

Superfeet deals  USA
Superfeet main website.

2: Barefoot science Active foot insoles


  • Full length Insoles
  • 6 step active design is unlike any other orthotic insole on the market
  • Not a quick fix insole but designed to strengthen and stimulate  rehabilitation improving your foots balance and stability.
  • Eliminates Foot-Back-Body Pain

Barefoot Science is an intelligent solution to an age-old problem that has never been solved by traditional orthotics. Pain and dysfunction is caused by muscle weakness, so it follows that strengthening is the path to wellness.

Over 96% of ER Doctors and Nurses reported pain reduction in at least one of eight body parts studied. (Participants’ fatigue scores fell over 20% while overall pain reductions scores plummeted over 80% during the four-week study.)  … Facts from

The Barefoot Science Foot Strengthening System is not an instant fix, but with consistent use, works like an exercise program to quickly and safely restore healthy foot function, optimizing comfort and performance.

If you suffer from heel pain at work due to standing for hours for example as a nurse, store assistant , restauranteur  the investment in these insoles is 100% worth it .  They work out at approx £65 / $72 a pair but when you think an average podiatrist charges £40 for 30 minutes and you can easily spend £150 -£200 on a custom moulded pair of orthotics the maths totally work out in Barefoot Sciences advantage.

Learn more about the benefits and local distributors here: Read more


3: Scholls Orthaheel Gel Heel Reliever



  • Gel Heel Cushions
  • Relieves heel and plantar fasciitis pain when walking a lot
  • Wear in boots and work shoes
  • Easy to fit and transferable to other shoes

Ive not had one bad report on these supports from Scholls Ortha-heel. Every patient confirms they give 100 % relief when doing a lot of walking and are easy to fit in any shoe types.  It is well worth doing physiotherapy exercises along with wearing these insoles to strengthen and relieve the inflammation in the heel.  See my post here on exercises.

Good choice for diabetics and patients who suffer from neuropathy.

Protects fascia tissue around the heel bone, achilles tendon and heel spurs by reducing the pain with its thick silicone medical gel.
Comes in at around £17.95 a pair maybe worth buying two pairs as the gel won’t last for ever but every day use should give you 3-4 months worth of usage from these insoles for heel pain at work.

See the latest deals for
Scholl Orthaheel Gel Heel Pain Reliever Medium here.

4: Footactive medical active insole


  •  Basic everyday insole for aching tired feet
  •  Cut to size 5 sizes to choose from
  •  Full length insole supports arch/heel/forefoot
  •  Transferable to other shoes

If your feet are just aching and just tired from a long day at work  and you are not suffering from a heel or ankle injury and just need good quality cushioned orthotic insole then these are perfect for feet at work.

Some shoes and boots have a very hard built in insoles and using foot medics will simply make standing all day a tonne easier especially on a hard floor like in a store, pub, hair dressers etc.
You cut these insoles down to your correct size but they come in 5 sizes from extra small to extra large.  Used in the NHS and by private Chiropodist in the UK this all rounder comes in at around £22-26 a pair , save a visit to your foot health professional and buy online at amazon and save money and normally they offer free shipping.  View latest deals FootActive Medical – Full Length Arch Support Orthotic Insole for Plantar Fasciitis. Corrects over pronation and stabilises the foot (L 9 – 10.5)


5:SLimflex Simple 3/4 Length Insoles


  • Deep heel cup stops heel pain
  • Built in arch lift 
  • Easy to fit – cut to size
  • 3/4 length orthotics perfect for work shoes and boots
  • Low cost £12.95 average price

Highly versatile insole with a medium density eva, deep cup cushion protects heel pain including plantar fasciitis and spurs. Arch support provides gentle lift and balances foot to its normal position.  This in term relieves foot ankle and knee pain.

Probably the best low cost orthotic insole on the market in my mind and is recommended by Podiatrists and Chiropodist for a everyday support when feet are tired and stressed from standing or when wearing work shoes and boots.  You will see a difference within a couple of days.
See latest deals here : Slimflex Simple 3/4 Orthotic Insoles

Foot Pain Relief Plantar fasciitis 5 quick fixes

Try these 5 simple remedies for foot pain relief for plantar fasciitis

Foot pain relief plantar fasciitis,  if you have just been diagnosed or suffering from heel pain then these simple tips will relief your plantar fasciitis pain fast.   Are you suffering with each step you take, or struggling standing all day at work then you are in trouble.

This common and very painful condition is caused by inflammation of the fascia band tissue that runs from the heel bone to the toes.

” PLAN-ter fash-ee-EYE-tus ”  You experience swollen , tenderness and inflammation around the heel.  Most people say the pain is worst in the morning when getting out of bed.

Try these simple home remedy tips for foot pain relief plantar fasciitis as they will work for most people but if you have a severe case you may need an orthotic insole or heel support to solve the pain.

Golf ball plantar fasciitis relief1# Freeze a golf ball ! yep you heard me pop some golfs balls into the freezer over night ideally .
Why this works! This golf ball exercise for plantar fasciitis balances and strengthens the fascia band.

Make sure you apply good pressure even on the tender and painful areas of the foot. So not a gentle massage here apply some force to the exercise . The foot is used to stress and weight so apply plenty.

How to do the Golf ball exercise for plantar fasciitis

Sit on a chair and get a cold golf ball, place under the ball of the foot. Roll the ball from front to back , side to side making sure you apply good pressure when rolling. Do this for 15 seconds before moving onto the next position. Repeat 10 times and do this twice a day. Make sure you work on the heels, toes and the arch of the foot.

2# Stretch the fascia tissue .

The fascia band is a tissue that is like a rubber band that runs from your heel bone to your toes.  Stretching the fascia tissue relieves the calfs and arches of the foot giving appreciated pain relief.  Regular stretching will ensure long term strength and prevent repetitive injuries to the foot. If you exercise or train why not introduce these stretches to your warm up or warming down routine.

To do this prop your toes up against a wall and keep your arch and heels flat to the ground this allows the toes to stretch.Plantar fasciitis stretches Lean inwards to wards the wall bending your knee and keep the other foot and knee straight and pressed into the floor.

Do this for 10 seconds and repeat 8-10 times and i would recommend this be done 4 times a day.


3# Cold Bottle rolling  
If you are at work and sitting at a desk or on your lunch break this is perfect! grab your water bottle ideally frozen or at least cold and place under the arch of your foot.

Ensure foot pain relief plantar fasciitis your foot has been stretched out before you start. Try the exercises above so the tendons and muscle tissue is not stiff as the cold will be a shock to the system!

Grab the bottle , place under the arch and then with your foot roll the bottle from the toes down to the heel up and down for 10 minutes.  Apply a good pressure especially to the tender or sore areas of the foot as these are the stressed and damaged fascia tissue which you are repairing.

4# Epsom salts   Westlab Epsom Salt 2 kg, an old fashioned method but one that works and is used by runners and athletes .  Epsom is a magnesium based product which is proven to sooth and relax and giving relief to aching feet.

Add 2-3 tablespoons of salt in to a bowl of tepid / warm water and soak for 12- 15 mins. Dry well and remember to apply a moisturiser to your skin as the salts will dry your skin out.

5# Hot and Cold Remedies simple but it works , you need two bowls one with hot and one with cold water or you can sit on the edge of the bath with your feet under the taps if you are agile.foot pain relief plantar fasciitis

If you are using the bowl method put your feet in the warm water first for 10 minutes and then straight into the cold water bowl . Repeat  2-3 times for maximum results.

The foot pain relief plantar fasciitis blog today was written by Z Butti MAFHP MCFHP A member of the British FootHealth Association.