If you have plantar fasciitis, you know how it can be. You may feel no pain when you’re lying in bed each morning, but then after your first step of the day – there’s that shooting pain again. Your pain may get better after you walk around for a bit, but you never know when it’ll return.
Plantar fasciitis rarely requires surgery. In fact, most of the time plantar fasciitis will get better in 3-12 months. But the key is following a consistent care and treatment plan that helps your foot get better.
That’s why it’s so important to learn effective treatments for plantar fasciitis. You may not even have to see a doctor since there are a lot of treatments you can do at home. Below, we’ll go over ways to relieve your pain, and when it may be time to see a podiatrist.
Plantar fasciitis self-care tips and treatment options
The plantar fascia is a band of tissue that connects your heel bone to your toes. Plantar fasciitis is an inflammation of the plantar fascia and is one of the most common causes of heel pain. It’s unknown why it happens to some people and not others, but if you experience heel pain because of plantar fasciitis, these at-home treatments can help.
Rest your feet as much as possible to alleviate pain
When dealing with foot pain, the first thing you should do is give your injured foot (or feet) a rest. Plantar fasciitis is caused by repetitive use and pressure on your plantar fascia ligament, so you’ll want to temporarily stop or modify activities that make your foot hurt or put extra pressure on your feet.
This doesn’t mean you need to sit around with your feet up. For example, rather than walking around barefoot at home, invest in a pair of supportive slippers or house shoes. If you’re a runner or avid walker, avoid running or walking on hard surfaces by using an elliptical machine that’s lower impact instead. Giving your feet plenty of time to rest and recover after activity or exercise is important too.
Treat pain by icing your heels and arches
Along with rest, icing is one of the best treatments to relieve plantar fasciitis pain and promote healing. That’s because icing constricts blood vessels, which can bring down swelling and inflammation-related pain.
You can apply a bag of ice or a cold pack wrapped in a towel to the bottom of your arch and heel, or you can soak your feet in an ice bath.
If you’re using a bag of ice or a cold pack, ice your foot for 15-20 minutes a few times throughout the day. If you’re using an ice bath, limit sessions to 10-15 minutes at a time.
Heat can be an effective plantar fasciitis treatment alongside icing
Heat therapy helps increase circulation and blood flow, which can reduce cramping and stiffness. Heat can also loosen up the plantar fascia ligament, which can make stretching and massage more effective.
Using heat therapy on its own isn’t usually recommended for plantar fasciitis treatment because heat doesn’t numb pain and may cause more swelling. However, it can be used in combination with icing and cold therapies – this is called contrast therapy.
To try contrast therapy, you’ll need two foot tubs – one filled with warm water and the other filled with ice water. Start by submerging your foot in the ice water for two minutes. Then place your foot in the warm water for 30 seconds. Continue alternating between the different temperature waters for around 15 minutes.
Over-the-counter medications can help symptoms
Taking an oral anti-inflammatory medication like aspirin or ibuprofen can help reduce pain and inflammation for a few hours at a time. You’ve likely taken one of these medications before for aches and pains, but check with your doctor before you start taking a medication regularly.
Wearing supportive footwear goes a long way in treating plantar fasciitis
Wearing good shoes is incredibly important for foot health. Shoes should be appropriate for whatever activity you’re doing. For example, when you’re going for a walk, wear lace-up athletic shoes, not flip-flops or sandals.
Shoes that fit well are the right size, shape and fit for your foot. Skip pointy-toed shoes and high heels. Instead, look for styles with broad toe boxes so your toes won’t rub together while you wear them. Shoes should also have soft soles for cushioning and arch supports that distribute pressure evenly across your foot.
For added heel support, look for shoes with a rigid heel counter, which is a small plastic insert that’s built into the back of some shoes to reinforce the heel cup. If you can flatten the heel down by pressing on it, it’s a non-rigid heel and won’t provide a lot of support. If you can’t push the heel flat, the shoe likely has more heel support and may be a good choice for you.
When trying on shoes, only consider ones that are immediately comfortable. You shouldn’t need to spend days, weeks or months “breaking in” your shoes – new shoes should feel supportive and comfortable right away.
Your doctor may recommend shoe insoles, heel cups and other supportive treatments
Even if you have supportive, well-fitting shoes, you may still need a little extra support for your feet. Here are a few options to try.
Store-bought plantar fasciitis insoles and arch supports
Found in the pharmacy section of many stores or online, over-the-counter insoles, heel cups and arch supports can offer added protection. Heel cups and arch supports are generally molded pieces of material that you can easily slip into your shoes. And insoles can provide added cushion and arch support, taking some of the pressure off your plantar fascia.
If over-the-counter insoles aren’t enough, specialty shoe stores often sell their own inserts, which can be more effective. Some of these stores may even have a board-certified pedorthist, a trained expert in orthotics and footwear, who can help you find the perfect fit.
Plantar fasciitis socks
Compression socks designed for people with plantar fasciitis may help reduce pain and inflammation by providing mild or moderate pressure on the heel and arch, helping to improve blood flow. Since you’re looking to support your foot and not your leg, ankle-length compression socks are likely all you’ll need. There are also toeless socks, called compression sleeves, which can provide great support while running, walking or participating in sports.
Plantar fasciitis socks come in a variety of compression levels. In general, you’ll want higher compression for athletics and lighter compression for everyday wear. You can typically find compression socks for plantar fasciitis at shoe stores or through online retailers.
Athletic or kinesiology tape
Taping your foot can help stabilize and support your plantar fascia ligament and provide short-term pain relief. Depending on the kind of support you’re looking for, there are two different types of taping techniques.
The first type of taping is with athletic tape. When used correctly, athletic tape has been proven to help with plantar fasciitis pain. While athletic tape can provide more support, it is also rigid and can restrict mobility if it isn’t applied correctly. Generally, athletic tape may be more useful when you’re doing everyday activities.
The other taping approach uses kinesiology tape, which is a stretchy type of athletic tape that provides some support without limiting movement. If you watch competitive sports, you’ve probably seen colorful strips of kinesiology tape placed on different body parts. Kinesiology tape may be a good option when you’re exercising or participating in sports. But again, you’ll need to make sure you know how to apply it correctly.
Plantar fasciitis splints for nighttime
A night splint is a brace that holds the foot in place, with the toes pointed up in a position that gently stretches the planta fascia, Achilles tendon and calf muscles during the night.
This brace can be an effective way to avoid the terrible morning pain that often comes with plantar fasciitis. But wearing it can take some getting used to, and you’ll need to wear it consistently to see results.
Plantar fasciitis stretches are one of the best exercises you can do to manage your foot pain, especially in the morning and after activities. To get the most benefit from stretching, do plantar fasciitis exercises multiple times every day. Here are a few stretches to try.
Towel stretch
This exercise stretches the fascia and Achilles tendon and can prevent morning foot pain. Consider sleeping with a towel near your bed so you can perform your stretches right away. Here’s how it works:
- Sit with your legs extended and knees straight
- Place a towel around your foot just under the toes
- Hold the two ends of the towels, one in each hand, above your knees
- Pull back with the towel so that your foot stretches toward you
- Hold the position for at least 15-30 seconds, then repeat the stretch two to four times
- Repeat up to five times a day
Frozen water bottle rolling
Rolling a ball, water bottle or foam roller under the arch of your foot can relieve plantar fasciitis pain. Using a frozen water bottle is an especially great option because it provides ice therapy while you stretch your foot. Here’s what to do:
- Place the frozen water bottle on the floor
- Position your foot so that the curve of the bottle is in between the ball of your foot and your heel
- Using as much force as comfortable, roll the bottle underneath your foot
- Continue rolling for about five minutes
- Repeat up to three times per day
Wall stretch
Tightness in your calf muscle and Achilles tendon can lead to plantar fasciitis pain. This exercise stretches your lower leg and the Achilles tendon. Here’s how to do it:
- Stand facing a wall with your hands on the wall at about eye level
- Place the leg you want to stretch about one step behind your other leg
- Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg
- Hold the stretch for 15-30 seconds, then repeat the stretch two to four times
- Repeat three or four times a day, at least five days a week
Toe stretch
This exercise provides a long stretch from the tips of your toes through the calf muscle. Because you can do this stretch while seated, it’s a good one to do while on the phone or watching television. Here’s what to do:
- Sit in a chair and extend your leg so that your heel is on the floor
- Reach down and pull your big toe up and back, lifting your ankle off the floor
- Hold the stretch about 15-30 seconds, then repeat the stretch two to four times
- Repeat several times a day
Stair stretch
This exercise flexes both the plantar fascia and calf muscle. The goal of the stair stretch is to improve flexibility and reduce heal pain. These are the steps:
- Stand on the bottom step as if you’re planning on walking up the stairs
- Hold onto the railing and move your feet back so that only your toes and the balls of your feet are on the stairs
- Slowly let your heels drop down over the edge of the step as you relax your calf muscles, for a gentle stretch across the bottom of your foot and up the back of your leg to your knee
- Hold the stretch about 15-30 seconds, then tighten your calf muscle a little to bring your heel back up to the level of the step
- Repeat two to four times each day
Massage can help reduce and prevent heel pain
To try to reduce morning heel pain, it can be helpful if you massage your feet before you get out of bed, using your thumbs during the process. For example, push your thumbs into the bottom of your foot along the length of your sole from toes to heel. You can also use your thumbs to reduce muscle tightness by pushing them into the center of your arch and then pulling them toward the outside of the foot. After massaging your feet, ice them for about 15 minutes.
If you’re looking to relieve foot pain after exercise or a day on your feet, it can help to apply heat before you massage. A bath, shower or foot soak in warm water can loosen up the tissues. Feel free to use a little moisturizer or oil. Then, using moderate to firm pressure, massage each foot for about two minutes along the full length of the arch from heel to toes. After that, massage the entire width of the arch.
Try lower-impact fitness routines and sports
Plantar fasciitis usually happens because you move around and use your feet frequently, so you may feel the urge to keep exercising while you’re healing. Fortunately, there are many low-impact options to get cardio and strength training in without making your foot pain worse, including:
- Yoga – With an emphasis on stretching, yoga can help you avoid high-impact movements while still getting your workouts in.
- Biking – This is a great cardio option, but be sure to protect your feet and choose shoes that make sense.
- Swimming – While it’s low-impact, it’s still cardio and it’s an activity that’s easy on your feet.
- Strength training – This activity allows you to target specific muscle groups and avoid the areas of your body that hurt.
- Rowing – A cardio workout that uses nearly every part of your body, but it puts almost no stress on your feet.
When a podiatrist can help with plantar fasciitis pain
If you’re still experiencing foot pain, even after a couple of months of at-home self-care treatments, it may be time to see a podiatrist – a doctor who specializes in foot and ankle conditions. Most podiatrists spend time treating patients in a clinic setting and they will create a personalized treatment plan for you. They can also perform surgery on the feet if it’s the best option to relieve your pain.
Custom orthotics can provide more arch support
At some point, those store-bought insoles, arch supports or heel cups may not do the trick anymore – and that’s where custom orthotics can be a big step up. That’s because custom orthotics are made especially for your feet, which means they can provide the unique support you need.
When prescribed by a podiatrist, custom orthotics are often covered, at least in part, by many insurances. Just check your insurance plan so you know what’s covered. If you’re paying out of pocket, they can be expensive. However, custom orthotics last far longer than over-the-counter options – usually one to two years – so they may be worth the investment.
Cortisone injections provide longer-term pain relief
Cortisone is a steroid that can provide longer-term pain relief for plantar fasciitis, making it easier for you to do everyday activities.
Cortisone injections are most effective when they’re placed in or as close as possible to the pain source, and can take a day or two to take effect. But once the steroid is working, most people will feel relief for several months.
Physical therapy helps get you moving pain-free
Physical therapists help people heal and get moving again. They can teach you how to stretch and exercise your feet the right way, so when you’re doing stretches on your own, they’ll be more effective. And that can mean better pain relief and faster healing.
If other treatment options haven’t eased your pain, your doctor may recommend surgery
In more serious plantar fasciitis cases, surgery can be an option if more conservative treatments haven’t worked. But surgery is rare – it’s used in less than 5% of diagnosed cases.
During plantar fascia surgery, your foot surgeon will detach your fascia from your heel bone in order to relieve the tension in the ligament. They may also remove scarred or inflamed tissue.
It takes about 4-12 months to recover from surgery. During the healing process, the surrounding tissue experiences new growth, which may increase the length of your fascia. The surgery is generally effective, but there is a chance that your symptoms will linger or return.
Give your feet the support they need
Plantar fasciitis is one of the most common causes of heel pain. If shooting heel pain is preventing you from living the active life you want, it’s time to take action.
Start by investing in the right shoes, icing regularly and stretching throughout the day. But if treatments you’ve tried at home don’t seem to work, make an appointment with one of our board-certified podiatrists. They can help get you back on your feet again, pain free.