Plantar fasciitis occurs when the connective tissue on the bottom of the foot that spans from the heel bone to the toes becomes swollen and inflamed. Lasting pain from plantar fasciitis should be evaluated by an experienced podiatrist. If you are just starting to feel pain or discomfort, you may first want to try one of these at-home remedies to see if you get relief.
- Stretching: Stretching the muscles in the foot and calf can help to alleviate plantar fasciitis pain. One simple stretch involves placing the ball of the foot on a step and gradually lowering the heel down towards the ground. Another stretch involves sitting in a chair with the affected foot propped up on a stack of books and using a towel to gently pull the toes towards the body.
- Ice therapy: Applying ice to the affected area can help to reduce inflammation and numb pain. This can be done by filling a plastic bag with ice and wrapping it in a towel, or by using a bag of frozen vegetables. The ice should be applied for about 15 to 20 minutes at a time, several times a day.
- Massage: Massaging the arch and heel of the foot can help to loosen tight muscles and improve circulation, which can reduce pain and inflammation. This can be done using a foam roller, a rolling pin, or even a can of beans.
- Arch supports: Wearing arch supports or inserts in the shoes can help to distribute weight more evenly across the foot and alleviate pressure on the plantar fascia. These can be purchased at a pharmacy or sporting goods store, and we also make custom insoles at our practice.
- Shoes: Wearing shoes with good arch support and a cushioned sole can help to reduce strain on the plantar fascia. It is also important to replace shoes that are worn out, as this can contribute to plantar fasciitis pain.
- Night splints: Wearing a night splint while sleeping can help to stretch the plantar fascia and alleviate pain. These can be purchased at a pharmacy or sporting goods store.
- Rest: It is important to give the foot time to heal, so taking breaks from activities that place strain on the foot, such as running or standing for long periods of time, can be helpful.
Keep in mind that while these at-home treatments can be helpful in relieving plantar fasciitis pain, they may not be sufficient to fully resolve the issue. If pain persists or is severe, contact us to schedule a consultation with one of our foot doctors for further evaluation and treatment.