Waking up in the morning and setting your foot down on the hard floor only to experience a stabbing pain in your heel is not a good way to start the day. You realize your Plantar Fasciitis has come back, so what are you going to do about it? If you have experienced Plantar Fasciitis before, you can most likely treat it at home depending on how severe it is. If you have never experienced Plantar Fasciitis before, your doctor may recommend home treatments before more complicated procedures, such as steroid injections, are tried.

Either way, as soon as you experience the first symptoms of Plantar Fasciitis, it is time to take action. The longer it goes on, the worse it will get. There are a few things you can do at home to lessen the signs and heal your condition faster.

 The #1 Best Insoles for Foot Pain

If you have plantar fasciitis, high arches, flat feet, or other foot support issues, but would rather not purchase a new pair of shoes – add the Tread Labs Stride Insole to your existing shoes. The Stride Insole is biomechanically designed to support your arch and cure/prevent plantar fasciitis. Simply remove the factory insole from your favorite shoes and replace it with the Stride. The Stride comes in four different arch heights for each foot size, offers a lifetime guaranteed arch support and has a removable top cover. Take the Tread Labs Fit Quiz now and get THE BEST possible support for your feet.

#1 Best Support - Tread Labs Stride Insole

  • THE BEST support to prevent/cure Plantar Fasciitis.
  • Lifetime Guaranteed Arch Support.
  • Replaceable Top-Cover
  • Free shipping both ways.

Read Why Stride Insoles are the Best

What is Plantar Fasciitis?

Plantar Fasciitis is when the band of tissue in your foot becomes inflamed. These tissues connect the heel of your foot to the balls of your foot. The purpose of the tissues are to support the arch of your feet.

The plantar fascia is like the string of a bow in a bow and arrow. It holds tension to keep the shape of the arch when you move your foot. If the plantar fascia is stretched out too much, then that is when the micro tears in your foot occur. If the plantar fascia does not stretch enough it absorbs too much weight, which also puts a strain on the area. Both of these cause Plantar Fasciitis and can aggravate your symptoms.

Who is at Risk?

Now that you know what Plantar Fasciitis is, you probably want to know if you are at risk. If you are over the age of 40 but under 60 you are more at risk for developing Plantar Fasciitis. If you work on your feet all day, are overweight, or are pregnant, this can also put you at higher risk for getting Plantar Fasciitis. Some exercises will make you more prone to it as well and these include running, dance aerobics, and ballet. A high arch or flat feet can make you more prone to Plantar Fasciitis, which is why it is important to wear good shoes.

Do It Yourself Plantar Fasciitis Home Treatments



As soon as you start to feel Plantar Fasciitis coming on it is a good idea to give your feet a break if possible. This is not always easy because of busy work schedules and other time commitments. Yet, if you can get away for a while and put your feet up, they will thank you in the long run. From there, limit the amount of time you are standing or being active on your feet. The less pressure and exertion they take, the less time it will take for them to heal.

Why It’s Effective

We use our feet every day and after a while, they get tired. If you have Plantar Fasciitis, being on your feet all of the time will put a strain on your plantar fascia. This can cause overstretching that can create micro tears. Resting before the micro tears occur allow the ligaments in your feet to have a break and the inflammation to calm down. If the micro tears do occur, it is even more important to rest your feet because if you keep using them, the micro tears will not heal. Think about it like a scab after you have cut yourself. If you leave the scab alone (rest) it heals all by itself. But if you keep picking at it (walking, running, or other activities) it will take longer for the scab to heal.


stretching muscles

Simple stretches can help ease the pain from Plantar Fasciitis, especially if you do them early in the morning when pain is the worst. The stretches will loosen the ligaments and tendons in your feet so they move easier and do not cause as much strain. Here are a few easy stretches to try at home.

Calf Stretching

calf stretches

This stretch can be done while you are still in bed, which is very helpful before you take your first step in the morning. Sit in bed with one leg straight out. Put a towel or band around the ball of your foot and pull the top of your foot gently towards you. Hold the stretch for up to 30 seconds, or as long as you can stand, and then release it. Do this five times in the morning before taking your first step.

Why It’s Effective

This stretch will loosen up your calf muscle, which pulls on your heel bone. The more flexible your muscle is, the easier your heel will move with your leg. This puts less strain on your plantar fascia, which reduces the chances of micro tears.

Stretching Massage


While sitting down, place a full water bottle or tennis ball under your arch. Roll this back and forth from the front of your foot to the back of your foot. Put enough pressure on the bottom of your foot to feel the massage, but not so much that it hurts. This movement will slowly stretch out the tendons and ligaments in the bottom of your feet, especially the plantar fascia. It will help you move easier and give you some relief from pain.

Why It’s Effective

The stretching massage is one of the most popular and useful stretches for Plantar Fasciitis. The stretch works directly in your plantar fascia, and you can put as much pressure on it as you want, which increases the stretch as needed. The more your foot stretches, the less strain is placed on your plantar fascia.

ALSO READ:  Common Plantar Fasciitis Symptoms


Ice is another remedy that is simple but can easily be forgotten. Whether you use ice packs or a frozen water bottle, the cold will keep inflammation down so you feel relief from pain. You can do the stretching massage with a frozen water bottle for a two in one remedy. If you just need to ice it, place ice on the bottom of your feet and put them up for about 20 minutes. Never place the ice directly against your skin, make sure it is in an ice pack or you put a thin towel between the ice and your foot. The general rule for icing is 20 minutes on and 20 minutes off, do this a couple of times until you feel some relief.

Why It’s Effective

The ice will reduce inflammation in your foot, which ultimately reduces the pain. Doing this on a regular basis can cut down on inflammation long term so your feet are more comfortable when you walk. Once the inflammation in the plantar fascia has been reduced, it is able to heal itself. The micro tears will disappear and your Plantar Fasciitis will be gone.



Sometimes you need some medications to help ease the pain and reduce inflammation. The best kind to take for Plantar Fasciitis are NSAIDs, nonsteroidal anti-inflammatory drugs. These are ibuprofen (Advil or Motrin) or naproxen (Aleve). Most of these are taken orally, so read the dose recommendation on the bottle. Recently, some have been made into creams that you can apply directly to the sore area. Do not use the cream and the oral medications at the same time, choose one or the other.

Why It’s Effective

Stretching and icing your feet will help Plantar Fasciitis, but sometimes your body needs a little extra help with the pain and inflammation, which is where the medication come in. The cream medication seeps into the skin where it works directly on your plantar fascia to reduce inflammation where the oral medication is more of a general anti-inflammatory. The reduction in pain will help you feel more comfortable when you do your stretches, which is important to help heal your plantar fascia.

Night Splints

United Surgical Adjustable Night Splints (Large)

Night splints can work wonders if you are experiencing Plantar Fasciitis on a regular basis. You can purchase these online and they come in various types so you can find the one that best suits your style. Some are more rigid than others, so think about how much of a splint your feet will need and what you will want to wear each night.

Why It’s Effective

The night splint holds your feet at a 90-degree angle to gently stretch the arch of your foot throughout the night. Cramping and stiffness will be prevented during the night, which will help you wake up more comfortable in the morning. Furthermore, because of their gentle stretching, your plantar fascia will already be loose in the morning making it easier to take your first steps without experiencing so much pain.

Wearing the Right Shoes

New Balance Men's M990V4 Running Shoe, Grey/Castle Rock, 10 D US

Wearing the right shoes for your feet type can make a world of difference when it comes to living with Plantar Fasciitis. Whether you are running, walking, or doing chores around your home, you should wear supportive footwear. All types of shoes are now available that will support your feet that include dress shoes, casual shoes, and slippers. Figure out if you overpronate, pronate, or underpronate and that will get you off to a good start on finding the right shoes for your feet.

Why It’s Effective

The right shoes, slippers, or sandals will keep your arch in place. This prevents it from collapsing too much each time you take a step. Your plantar fascia will be protected and the chances of micro tears will be reduced. In addition, the right pair of shoes can correction your pronation, which will make you more comfortable no matter what type activity you are doing.

Plantar Fasciitis can be extremely painful, which is why it is a good idea to take care of your feet when you have the chance. These home remedies can be done in your spare time or as lifestyle changes, such as wearing the right shoes. By doing the stretches on a regular basis to keep your plantar fascia limber and you will notice a slow change in the stiffness in your feet. Furthermore, wearing the right pair of shoes can help keep Plantar Fasciitis away for the long run.

Related posts: