Heel pain can be excruciating and plantar fasciitis is often the cause. If you are looking for home treatment for plantar fasciitis then below you will find 8 ways you can treat the condition yourself.

Plantar fasciitis is a very common cause of heel pain. The plantar fascia is a strong band of fibrous tissue that connects your heel bone to your toes. This ligament supports the arch of your foot and acts as a shock absorber.

The pain can be severe and occurs when you put weight on your heel. It tends to be worse first thing in the morning, or when you get back on your feet after a period of rest. Walking usually helps relieve the pain, but then gets worse again when you’ve been walking or standing for a long time.

Here are some home treatments for plantar fasciitis:

8 Ways to Home Treatment for Plantar Fasciitis

There are a number of ways you can treat this condition at home that can help relieve the pain and speed up your recovery. These include:

  1. Rest your feet
  • Try not to walk long distances.
  • Stop or reduce any activities that cause the heel pain.
  • Avoid standing for long periods.

 

  1. Stretching Exercises
  • Do stretching and strengthening exercises. Stretching your calf muscles and plantar fascia can help reduce the frequency and intensity of the pain. Try these Plantar Fasciitis Exercises to Relieve Pain
  • Before you get out of bed in the morning, stretch your feet and lower leg muscles. This can help minimize the pain that usually occurs in the morning.
  • Throughout the day, do the following exercise to stretch your toes. Press your toes up against a wall, making sure the arch of your foot and your heel are flat. Hold for a count of 10. Repeat this exercise three or four times across the day.

 

  1. Use Ice

Ice helps reduce pain and inflammation.

  • Place an ice pack or a bag of frozen peas wrapped in a towel against your affected heel. Hold it in position for 15 minutes. Repeat several times across the day.
  • Massage your foot as part of the icing treatment. Follow step 1 above. After icing your foot for 15 minutes, rub the painful area back and forth across the width of your foot for two minutes. This can be painful but it improves blood flow and healing. After the two-minute massage, ice your foot again for another 15 minutes. Repeat this process at least twice daily.

 

  1. Heat

After 2 or 3 days of the onset of the pain, change from using ice to using a heating pad set on low.

 

  1. Pain Relief

Take non-steroidal anti-inflammatory drugs (NSAIDs). Ibuprofen (such as Advil or Motrin)or  Naproxen (such as Aleve), can reduce the pain and inflammation. NSAIDs come in pill form and also as a cream that you rub over your affected heel.

 

  1. Night Splints

Night splints gently stretch the plantar fascia ligament which keeps it from getting tight during the night.

 

  1. Wear Well-Fitting Shoes

Make sure your footwear is comfortable and cushions your feet. Your shoes should have good arch support and heel cushioning.

  • Wear shoes with a low to moderate heel. Avoid wearing shoes without heels.
  • Running shoes are a good option. Hiking boots can also give the necessary support due to the shape and thickness of the soles and heels.

 

  1. Shoe Inserts
  • Many types of shoe inserts are available. They can be made of plastic, rubber, or felt. Some are now so supportive that they are almost like custom-made orthotics.
  • Inserts with an arch bump can reduce stress and pull on the plantar fascia ligament so giving the necessary
  • Wear your supportive shoe wear all the time to give your feet the best chance of improving.

 

If you suffer from plantar fasciitis, you should start treatment as soon as the problem develops. Don’t just ignore the pain. The longer you wait to begin treatment, the longer it will take to recover. Using home treatment for plantar fasciitis like those above can have you free of pain within weeks of starting treatment.