How to Treat Plantar Fasciitis at Home

Plantar fasciitis is a painful condition of the foot caused by over-stressing the fascia under the arch of the foot. It causes pain from the heel into the arch of the foot, which is usually worse first thing in the morning, or after periods of rest.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• ice pack
• golf ball
• insoles?
• night splint?

1. Rest - Try to take the strain off your feet as much as possible. Don't do any extra walking and try to sit down when possible.

2. Ice - Apply an ice pack to the sole of the foot and heel. Do this as much as possible, up to every 3 hours. Keep the pack on for up to 15 minutes.

3. Stretch - A big contributer to plantar fasciitis development is tight calf muscles. Stretch these 3-5 times a day, holding each stretch for 20-30 seconds. You can also stretch the fascia by pulling the toes towards you.

4. Massage - Put a golf ball in the freezer for an hour. Then sit with it under your foot and roll it around to massage the foot. Apply as much pressure as you comfortably can. Massage can also be used on the calf muscles.

5. Insoles - Plantar fasciitis can be caused by overpronation, where the arch of the foot flattens and rolls inwards. A pair of insoles with medial arch support can help.

6. Night splint - try using a plantar fasciitis night splint. This is worn at night to stretch out the plantar fascia and the calf muscles while you sleep.

Tips & Warnings

• Make sure you stretch both the gastrocnemius and the soleus muscles of the calf. Have the knee straight to stretch gastrocnemius, bend it to target the smaller soleus.

Resources

• more information on treating plantar fasciitis