Treating Plantar Fasciitis at Home

The hallmark of plantar fasciitis is severe heel pain at the sole of the foot. Your doctor will ask about the type of shoes you wear and your personal and professional activities, as well as examine your feet to check for a broken bone or other injury that is causing your pain. Physicians sometimes order tests like MRIs to diagnose foot pain, but your pain may be able to be diagnosed as plantar fasciitis based on your personal history (i.e. wearing non-supportive shoes, running for fitness, having flat feet, etc.)

Once your doctor has diagnosed your foot pain as plantar fasciitis, ibuprofen or another non-steroidal anti-inflammatory medication may be prescribed to help reduce pain and inflammation. Be sure you understand how much to take, how often, and for how long since plantar fasciitis can take a while to heal.

Staying off your feet or minimizing the activity that got you here to begin with is important. Consider no- and low-impact activities like swimming or cycling to stay fit while you heal.

Icing your heel 4 times a day for 20 minutes is a good rule of thumb to reduce inflammation. Use an ice pack or a plastic bag filled with crushed ice to conform to your heel, but be sure to wrap the bag in a towel before applying to your heel. Never put ice directly on your skin.

Your doctor can show you how to tape your foot to provide support to the irritated fascia tissue.

Shoe inserts created by your doctor or purchased over-the-counter may offer pain relief. Your doctor may order custom arch supports for you. Generic insoles and inserts are available at most drugstores and may also make a difference.

Supportive bands designed to be worn during the day wrap around the middle of your foot, over your arch, and close with a hook and loop fastener. They provide compression which helps alleviate plantar fasciitis pain, while supporting the arch of your foot. Be sure to wear the bands on both feet, even if only one foot is bothering you.

Night splints do their work while you sleep. Most of us sleep with our feet pointed down, which shortens the plantar fascia and Achilles tendon. Night splints, worn while you sleep, keep your feet at a 90-degree angle, so instead of shortening your plantar fascia, you get a good, constant stretch while you sleep.

Stretching your calves, Achilles tendon, and the bottom of your foot throughout the day can also help your plantar fasciitis. An easy standing stretch can be done by putting your hands against a wall with your feet behind you, then bending your right knee while keeping the heel of your left foot on the ground, and vice versa. Stretches are most effective when held for 30 seconds and repeated three times on each side.

Seated stretches focus the stretch on the bottom of your foot and your toes. Start by sitting in a chair and crossing your right leg over your left. Reach down and take hold of the toes on your right foot and pull back gently. Hold the stretch for 30 seconds, then relax and repeat on the other side, doing three stretches on each side.

For an easy way to stretch and ice at the same time, freeze water in a plastic bottle. While seated, roll your foot front to back over the bottle for several minutes, then repeat on the other foot. Do this three or four times per day for about 15 minutes each time.

When you’ve gotten past the worst of plantar fasciitis, stretching before you exercise can help prevent problems in the future, as can supportive footwear and adding variety to a high-impact fitness regimen.

SOURCES

ACE™ Brand Arch Band for Plantar Fasciitis |  ACE™ Brand Plantar Fasciitis Sleep Support  |  Web MD | HealthLine.com