5 Plantar Fasciitis Home Remedies You Can Try

Plantar Fasciitis Home Remedies

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Plantar fasciitis is a common condition that affects the plantar fascia, which is the thick fibrous tissue on the bottom of your foot. It can result in heel pain and stiffness in your foot.

There are many treatments for plantar fasciitis available, but you may want to try some at-home remedies first before turning to more drastic measures. In this article, we will discuss 5 ways for treatment for plantar fasciitis that have been proven effective by medical professionals!

heel pain can be caused by plantar fasciitis, which is a condition that affects the plantar fascia.

The plantar fascia is located on the bottom of your foot and connects to both heel bones and toes. The plantar fasciitis tips mentioned in this article are just what you need if you’re experiencing chronic heel pain caused by inflammation at this connective tissue.

If it’s not too bad then consider these simple, natural ways to manage the symptoms of Plantar Fasciitis!

The plantar fasciitis home advices in this article are designed to help alleviate heel pain and stiffness caused by plantar fasciitis, but you should seek medical attention before trying any of these at-home treatments if your symptoms worsen or do not improve after a few weeks.

What is plantar fasciitis?

Plantar fasciitis is a condition that affects the plantar fascia, which stretches from your heel to your toes. Plantar fasciitis can be caused by excessive walking or running, when you suddenly increase your activity level after not doing much for some time, or if you have an underlying condition like diabetes.

Do not wear anything on your feet for at least a few hours after being active and while the plantar fascia is still inflamed or swollen (this includes shoes, socks, ice packs). By keeping weight off of the area you’re trying to heal, so that it can rest and recover.

Related Article: Insoles for Flat Feet: What You Need to Know

Try this!

Try moist heat for plantar fasciitis to help increase blood flow in the area, reduce inflammation, break down scar tissue around the fascia, and relax your muscles. You can make a heating pad using rice or wheat packs heated up in boiling water (put them in an old sock with the toe cut off to get the right shape), or you can buy a heating pad. Sit with your foot in front of a fan while it cools down, so that it will dry quickly and keep bacteria away.

You’re more likely to have plantar fasciitis if you run on hard surfaces like concrete without any cushioning on your feet.

Be aware!

Keep an eye out for any other symptoms that might indicate plantar fascia ligament inflammation , like heel pain or a feeling of burning on the bottom of your foot at night when you lay down to sleep. If you suspect it’s plantar fasciitis, stop what you’re doing and give the area time to heal; don’t try running through it!

It can take several weeks before the pain goes away completely so be patient with yourself.

Remedies you can perform:



If you have chronic heel pain than chances are high that you may also have some form of Plantar Fasciitis (PF). PF is caused by inflammation in the Achilles tendon and plantar fascia. ice can relief the pain.



Drink plenty of water, It sounds like a no brainer, but many people are dehydrated because we live in an age where too much time on screens means less time spent drinking water.



Rest your feet when possible; give them some TLC with massages and stretching exercises during stretches breaks while working at the office (walking around the office and flexing your feet helps).

Stretch and exercise

Best Foot, arch support and insoles for flat feet

exercise lightly in the water, swimming in a pool or taking short walks outside will help reduce the pain.

Walking barefoot


If you start to feel pain in your heel, don’t wear shoes until the pain subsides. Just walk around barefoot or better yet, put on a pair of flip-flops and go for a stroll with them every time you feel the pain starting.

Related Article: We’ve Got You Covered: A Step-by-Step Guide to Collapsed Arch

Keep in mind that:

Plantar fasciitis is a common foot disorder that can cause heel and arch pain, caused by the plantar fascia thickening or enlarging.” As with many other foot problems, you want to do what you can to avoid Plantar Fasciitis at all costs. The key is prevention! First of all, take care of your feet as often as possible (don’t skimp on the time spent insole massages!) Secondly, make sure you’ve got supportive shoes for long periods of standing. Thirdly it’s important not to over-exert yourself when exercising; just because running might be good exercise doesn’t mean it will help your Plantar Fascia so go get yourself a proper plantar fasciitis shoe insert!

High arch problems

As well, plantar fasciitis can be caused by a high arch. There are many ways to fix this problem including wearing heel lifts or custom orthotics. If your Plantar Fasciitis is worsened from extensive running on hard surfaces like concrete, then you may want to try and find softer ground (grass!) for your runs. Your footwear will also make a difference if you’re going out for long periods of time so get yourself some supportive shoes with good arches that provide adequate cushioning in the sole.

When should I go see a doctor?

If you’ve tried all of these home remedies and still have heel pain, it may be time to see a doctor. It’s important that your plantar fasciitis is treated as soon as possible in order to prevent any more serious problems from occurring like long-term heel pain or nerve damage. If there seems to be an unusual amount of swelling around the Planta Fascia then you should also get yourself checked out by a professional for further diagnosis.

What should you do when the pain is unbearable?

If your plantar fasciitis is really bothering you and the pain has reached a point where it’s unbearable, there are some medications that you can take in order to help. Ibuprofen or naproxen should be used as directed on the label for treating this type of heel pain.

You may also want to consider taking an ice pack with you when going about your daily life if you have a lot of down time at work, school etcetera because sitting around without doing anything will just make matters worse. Always keep moving! You’ll notice after awhile how much better things become by simply walking more than normal rather than being constantly stationary.

Plantar fasciitis tips and tricks

Don’t forget about rolling your foot over a golf ball (it can help with plantar fasciitis), roll a tennis ball under your foot, use the stairs instead of taking the elevator and even consider wearing flip-flops in order to put less pressure on it.

It’s important that you also change up what type of shoe you’re wearing as well so if possible try not to wear high heels or anything too rigid because they can really make things worse by putting more pressure onto the heel. A good example would be flats! They may seem old school but hey – at least you know their comfortable right? 🙂

Common misconceptions

A common misconception is that Plantar Fasciitis means only pain when walking up steps, squatting down etcetera, this is not 100% true because Plantar Fasciitis can actually cause pain when trying to wear a shoe. Another way of getting rid of heel and foot pains would be by using an ice pack and some anti-inflammatory medicine usually given for arthritis or inflammation in the body (e.g., ibuprofen). You could also try doing exercises at night before going to sleep such as stretching your feet over the edge of the bed with both hands pulling on each side so it can be of some relief.

For your information:

Heel pain is often caused by overuse of the plantar fascia, which can lead to inflammation in this area and calcifications within it. Plantar Fasciitis – also known as heel spurs or heel spur syndrome– usually lasts for a few weeks at most but if you have not been able to alleviate your symptoms then consult with your doctor about possible treatment options.


Conventional treatments include rest from aggravating activities such as running, stretching exercises, ice packs on the painful areas and anti-inflammatory medications like ibuprofen or aspirin.

Lastly, take care not to spend too much time barefoot as it puts more pressure on the plantar fascia which only worsens the pain!

Related Article: Overpronation: Causes and Treatment

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