If you are suffering from plantar fasciitis heel or arch pain, you might be considering buying a device to be worn at night to stretch the plantar fascia (the connective tissue that runs along the bottom of the foot from the heel to the toes). The plantar fascia contracts overnight and it can be especially painful to take your first steps in the morning. I wore a Strassburg Sock
I’m not going to teach you how to sew your own version of a Strassburg Sock because (a) patents and (b) laziness. There’s a crazy simple solution that costs nothing if you already have an appropriate pair of knee-high socks in your drawer. Find some that fit snugly around your upper calves. I used a pair of winter ski socks.
Step 1. Put one sock on the affected foot and pull it all the way up to cover your calf.
Step 2. Take the other sock and pull it onto the foot only as far as the arch of the foot (or over the heel if it doesn’t stay on in step 3).
Step 3. Grab the toes of the second sock and pull them back to tuck into the top of the first sock. The second sock should be pulled tight enough to gently bend back your toes. If it hurts, you’ve pulled the second sock too tight and you need to make adjustments.
See how the second sock gently pulls back on the toes?
You might have to experiment until you find socks that have the right level of elasticity in them. You want them snug but not so tight that they cut off your circulation in your calf. I found that this homemade solution worked nearly as well as the expensive store-bought Strassburg Sock. Only occasionally did I have to adjust the socks to keep the tension at the right level. If you can afford to invest in a Strassburg Sock then I say go for it. If you are looking for a simple, no-sew solution, then you have nothing to lose by giving this method a try. It worked for me!
Keep in mind that in addition to wearing a plantar fasciitis sock, you should be taking many other steps to relieve your plantar fasciitis pain. Check out my comprehensive list of stretches, exercises and gear to recover from plantar fasciitis. Good luck!
Fit Fun Mom 
I actually just invested in a Strassburg Sock – it does seem to help! But I like the home-made possibilty. Very nice!
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i LOVE this idea. My orthopedic just told me to get one and — I like this idea much better. You are a genius, I do not know how to sew. I am definitely trying this!
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I give my husband full credit for this idea! I hope it works for you and your feet feel better soon! It’s been about six months since the plantar fasciitis went away for me and I’ve been feeling good ever since (knock on wood).
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[…] https://fitfunmom.com/2012/12/11/how-to-make-your-own-no-sew-plantar-fasciitis-sock/ […]
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Here is a video that goes one step further with socks and shoes strings.
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Hi,
I am suffering from achilles tendonitis for 4 months now in both feet and recently I found out that my sleeping position is adding more stress and I couldnt find a way to relieve that stress.
This looks brillant I think 8 hours of sleeping x 30 days = 240 hours
a month of stress defenitely adds to the big picture.
I might ask my dad to make this for me. 17 yr old and suffering from achilles tendonitis it really sucks! My pain is in the back of my leg; achilles tendon area so I dont think it is plantar but this position would defenitely help I think since it doesnt flex your calve muscles a lot during the night.
Please respond, would it help and do you recommend massaging my calve muscles with a stick and stretching them?
I plan on finally starting a rehab program from tommorow, I am going to include this.
Stretch hips,hams and massage calves and foot and stretch it all out.
Thanks for your encouraging post, I am going after this injury!
Really inspired me to be honest with myself and that I can heal my injury aswell!
Peace
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You just made my day! Great idea 🙂 I wonder if safety pins would help keeping them in place…
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I hope it helps, Robert! I think safety pins could be helpful as long as you don’t mind them pulling some small holes in the socks. Best wishes to you!
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You’re Amazing! I couldn’t fathom spending over $100 for a sock. Thank you again, you’re a saviour!~
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Hey FFM! This looks like a fab idea. As a non- sewing, watching the pennies girl, it ticks all the boxes. You have saved me from spending too much money on products that may or may not work. As I need both my painful achilles tendons sorting out, it is really inventive of you. Top work! Thanks! Now, where are those old socks?
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I am so impressed, I tried it and it works! I’m a RN and have these foot issues, between this and my flexseal Reebok’s I hope to be on the right track..no pun intended.,lol.
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I’m so glad, Marjorie! I hope your feet feel 100% better soon!
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This will help my toe nails – if you can believe it! These are good ideas – I will try both of them, because the Strasberg Sock, while a godsend at first, really aggravates my big toe nails – long, short or in-between, I wake and have to ensure to sleep on my sides to take the pressure off the flesh and nail (looks like I may have some in-growing happening there which I never ever had before). I alternate nights with the sock because I have Plantar Faciitis in both feet, and a second sock is an investment I should but can’t make (sad finances). I also have recurring inflammation in my Achilles so I’m going out NOW to buy a valuepack of squishy, fluffy, thick socks and string (I can afford those). Thanks for blogging and posting about this.
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Just wanted to say thanks for this as it helped cure my foot issues especially as I couldn’t justify paying for the genuine article. It was a real lifesaver so thanks again👍🏼😀
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I really appreciate this.
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My wife is battling plantar fasciitis in both feet, we followed your advice while we waited for her ” power step” socks to arrive. After trying both methods, she feels your method actually worked better for her. Thank you for posting this idea.
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Derek, I’m so happy you and your wife found this helpful! Thank you for taking the time to tell me. I hope she recovers quickly!
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Will defo be trying this tonight. Been a bit naughty wearing flip flops and slip ons and the giant hard plastic boot splint the physio gave me will never allow me to sleep soundly. It’s a shame the real ones are so pricey, talk about making money out of someone’s misery! Will have a go using surgical stockings left from my 3 c sections lol
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Thank you, thank you, thannnk you! You just saved me from spending $80, because I suffer in both feet and happen to have two pairs of knee high heavy wool hunting socks that work perfectly ( I just tried it!) I will check out your stretches also, I have been dealing with this for several months and need relief because it hurts to walk and I love walking a lot!
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My feet get very hot in socks at night. I would love to hear if anyone has done something similar and would share so I don’t have to wear the sock?? Love the idea and it is better than the things you buy at the pharmacy.
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i hate sleeping in socks, but would wear them for a few hours while watching tv before bed
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Genius, thank you!
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Brilliant! My doc recommended the Strassburg Sock but I knew there had to be a workaround that didn’t require spending $40 for a single sock!
Stretchy socks like you have in the photo would be ideal. But in lieu of those I was able to fenegle it with a long pair of old cotton tube socks. I had to use a safety pin strategically placed at the top center shin area to tie the socks together.
As Chevy Chase exclaimed in the 1981 movie Modern Problems, “IIIIIIIiiiiiiiiii Like It!!!”
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Thanks! Just what I was hoping for. I did an experiment last night with an “ace” bandage and viola! I’m too cheap to buy a contraption.
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Soccer socks work well!!
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Can you tell me if you have flat feet or a small plantar bow?
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Thank you for sharing this!! I really didn’t want to spend the money especially because I hope this will be a one time issue (I’m not a runner or otherwise likely to have foot injury, I just happen to be pregnant right now and that seems to cause all kinds of random issues lol)
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