Home Treatments

Patient education and self-management are very important in recovering from plantar fasciitis.

Avoidance of aggravating activities (any activity that involves repeated, impact of your heel on a hard surface such as jumping) and activity modification (pursuing less strenuous, weight bearing routines such as water exercises or biking) are recommended. It is suggested that you start at 50% of what you would normally do, and increase gradually as you see improvement in your condition.

Taping your feet will also add support and relieve stress during vigorous activities.

Plantar fasciitis accounts for 10% of runner-related injuries and US doctors see 200,000 cases of this condition per year. Therefore, wearing appropriate athletic and/or regular shoes with significant arch support and motion control will help protect your feet. It is recommended that you avoid flat shoes and/or walking barefoot whenever possible.

Stretching will help to alleviate muscle tightness in your plantar fascia as well as your foot, lower leg and hamstring muscles. It is best accomplished by doing foot/toe bending moves (slant boards or stretching on the stairs are good to pinpoint these foot and ankle muscles), bow and straight leg stretches, and yoga. Strengthening exercises such as picking up small items with your toes, doing toe taps or towel curls that focus on the muscles of your foot will help to increase your power and alleviate muscle imbalances in your foot.

Massaging your foot after exercise or long periods of standing will help relax your muscles. This can be accomplished by hand massage or rolling your foot over a can or tennis ball.