Things You'll Need:
- Ice pack
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Step 1
Plantar fasciitis often starts gradually with mild pain at the heel bone which feels tender, as if you have bruised your heel. This pain might be the beginning of an injury, and you should stop running. Plantar fasciitis can become a chronic condition if it's not treated at its first signs.
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Step 2
Rest for a few days to treat plantar fasciitis. Giving the inflammation time to subside is an important way to stop the pain.
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Step 3
Apply ice to the affected area for 20 minutes at a time, three to four times per day.
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Step 4
Roll your affected heel on a golf ball, or other hard ball. This helps massage the inflamed tissue and reduce the pain you might feel.
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Step 5
Stretch to loosen tightness. Tight calf muscles and Achilles' tendons often lead to plantar fasciitis. Performing stretches such as heel drops can help loosen the calf muscle and Achilles' tendon, which helps prevent and treat the condition.
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Step 6
Incorporate a strengthening routine for calves and arches into your training. Strengthening your calf muscles and arches is important in preventing and treating plantar fasciitis. Pick up a towel off the floor with your toes to work your calves and arches.
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Step 7
Get a proper fit for your shoes at a specialty running store and use supportive shoe inserts or orthotics. Plantar fasciitis often can be the result of wearing shoes that do not offer the proper amount of support for your feet.
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Step 8
See your physician for more in-depth treatment if the condition does not get better after a couple of months.
