Heal plantar fasciitis at home

Stop plantar fasciitis pain in its tracks with these doctor-recommended solutions

Ever had an uncomfortable pain in the bottom of your foot appear out of nowhere, catching you off guard? A plantar fasciitis flare-up might happen after a long day of walking around in flip-flops or running on the beach during your vacation.

"Plantar fasciitis often sneaks up on people," explains Benjamin Wagner, MD, an orthopaedic surgeon specializing in foot and ankle, and Geisinger’s division chief of foot and ankle surgery. "It can start as a minor discomfort and quickly turn into a painful nuisance that interferes with daily activities."

Whether it hits suddenly or gradually, the only way to know for sure the source of your foot pain is to be evaluated by a medical professional. If you know it’s plantar fasciitis, follow these doctor-recommended tips for managing this painful condition.

What is plantar fasciitis?

Plantar fasciitis is a painful inflammation of the plantar fascia, the thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. This strong, fibrous tissue supports the arch of your foot during walking, running or jumping.

When the plantar fascia tissue is strained, either by physical activity or underlying conditions, it can become painfully inflamed. This uncomfortable inflammation can last for days, weeks or even months.

What does plantar fasciitis feel like?

The most common symptom is heel pain, but you can feel the pain from the heel through the middle of the foot. The pain can be especially intense in the morning when you first wake up, or after periods of rest.

"The pain is often described as a sharp, stabbing sensation that can make it difficult to put weight on your foot," says Dr. Wagner.

What causes plantar fasciitis?

Wondering why plantar fasciitis has become an issue for you? Several possible factors can lead to a sudden flare-up of heel and foot pain.

Unsupportive footwear
“Shoe wear and standing for long periods on hard surfaces seem to be the most likely cause,” says Dr. Wagner. Wearing shoes that lack proper support, such as floppy sandals or worn-out sneakers, can strain the plantar fascia.
Inflammation
Inflammation is a key factor in plantar fasciitis. It can be caused by overuse, repetitive stress or underlying health conditions such as muscular discrepancies, hormone imbalance or tightness or weakness of surrounding anatomy.
Weight gain
Gaining weight puts added strain on your feet, increasing your chances of developing plantar fasciitis. “Weight gain is proven to be related, and weight loss is known to help alleviate symptoms,” says Dr. Wagner.
Imbalance in the kinetic chain
Calf tightness or weakness in the surrounding muscles can affect your gait and put extra stress on your plantar fascia. “The calf, shin, hip and ankle are all part of the lower ‘kinetic chain’ — interconnected parts that work together to produce movement — and can contribute to plantar fasciitis,” Dr. Wagner says.
Sudden change in activity
Suddenly increasing your physical activity, such as starting a new exercise routine, can lead to plantar fasciitis, because it’s adding new stress that your feet may not be ready to handle.
Odd foot anatomy
Everyone’s feet are shaped differently. Those with high arches might be naturals at ballet, but could be at risk for plantar fasciitis. Uniquely shaped feet, whatever the cause, may need extra support to prevent over-stretching of the fascia. “It’s unclear if this is a cause, but it could be a contributing factor,” says Dr. Wagner.

How to treat plantar fasciitis at home

While it's best to consult an orthopaedic specialist to rule out any other issues, here are some proven remedies for plantar fasciitis pain that you can try at home.

Best shoes for plantar fasciitis

Investing in a good pair of structured shoes with proper arch support and a sturdy sole can alleviate pain and prevent further damage. Certain orthopaedic shoe brands are known for their foot support, but there’s no one brand to stick to.

"Inside the shoe, look for a cushioned sole with arch support and a wide toe box,” says Dr. Wagner. When trying on shoes, bend the bottom to see how sturdy the sole is. He adds, “Aim for a sole that’s harder to bend and holds its shape pretty well — it’s more likely to provide the needed support.”

Supportive footwear isn’t just for being out and about. Look into orthopaedic slippers for around the house, too. Walking barefoot can exacerbate plantar fasciitis, so it’s best to avoid it until your flare-up recedes.

Orthotics for plantar fasciitis

Orthopaedic inserts

You can also customize your favorite shoes by inserting an orthotic insole. They’ll provide additional support and alleviate the stress on the plantar fascia.

“For some people, inserts can really help with pain. There’s no one size fits all. Over-the-counter options will typically work and should be your first stop,” says Dr. Wagner.

Night splint boot for plantar fasciitis

A night splint boot can keep your foot flexed while you sleep, helping to stretch the plantar fascia and reduce morning pain. Wearing a night splint can be particularly effective for those who have severe morning pain.

Addressing inflammation for plantar fasciitis

Rest to relieve pressure

Resting your foot can help reduce inflammation and allow it to heal. If a new activity caused your plantar fasciitis to flare up, it's OK to take a break from it until it heals. Dr. Wagner says, "If you can't stop the activity, consider ways to modify it to reduce strain on your foot. And be sure to add supportive footwear to your regimen."

Diet or supplements to support inflammation

Inflammation anywhere in your body can affect your plantar fasciitis pain. Work with your doctor or a certified nutritionist to identify any nutritional deficiencies or foods that may be worsening inflammation. "If weight gain has contributed to your plantar fasciitis, working toward a healthy weight can help," says Dr. Wagner.

Foot rolling or massage

Massage has proven benefit for pain relief. “It might be a little uncomfortable to begin with, but that’s normal and will pay off if you stick with it,” says Dr. Wagner. You likely have items around the house that work well for this job — including golf balls, tennis balls or frozen water bottles.

At-home exercises for plantar fasciitis

Calf stretches
“By far, the most proven effective treatment for plantar fasciitis is calf stretching,” says Dr. Wagner. Lengthening your calf muscles can reduce tension in the plantar fascia, and is the first treatment you should try. “Perform calf stretches in the morning when you wake up, midday around lunchtime or when you get off work, and again at night before bed,” he says.
Toe yoga
Toe yoga involves spreading your toes apart and then bringing them back together. This exercise can help improve flexibility in your feet. Dr. Wagner recommends practicing toe yoga several times a day to keep your feet limber.
Short foot exercises (mid-foot scrunches)
Mid-foot scrunches involve scrunching your toes to create a dome shape in the middle of your foot. This exercise can help strengthen the intrinsic muscles of your feet. "These exercises can improve the stability of your arch and reduce pain," says Dr. Wagner.
Hip strengthening
Weak hip muscles can affect your gait and put extra stress on your plantar fascia. Incorporating hip-strengthening exercises can help improve your overall foot health.
Foot strength exercises
Exercises like picking up marbles with your toes or scrunching a towel with your toes strengthen the muscles in your feet and improve the overall flexibility of your feet as well.

Medical treatments for plantar fasciitis

NSAIDs for plantar fasciitis

If you need to take an over-the-counter medication for acute plantar fasciitis pain, non-steroidal anti-inflammatories (NSAIDs) are your best bet, because they tackle inflammation.

Be cautious, however, by following the manufacturer’s instructions. And don’t exceed the recommended dosage. “Medicine is only a temporary solution — a short-term tool for a bad flare, not a chronic daily regimen,” Dr. Wagner says.

Physical therapy for plantar fasciitis

Physical therapy can help you develop a personalized exercise plan that guides you through exercises targeting the specific areas causing pain. “There are also many treatments a therapist can use that aren’t readily available at home,” says Dr. Wagner. “Having a professional to select the right exercises, check your form, ensure your safety and follow your progress can make a big difference.”

Steroid injections for plantar fasciitis

Steroid injections for plantar fasciitis are very different than for joint arthritis. While they were once a mainstay of treatment, there is no proven benefit from steroid injections for long-term plantar fasciitis treatment. “These are reserved for unique cases,” says Dr. Wagner. “There is good evidence that treatment should not include more than 1 injection in your lifetime.”

Surgery for plantar fasciitis

In rare chronic cases, a surgical procedure to lengthen the fascia or calf muscle may be considered, but only after all other options have been exhausted. “Statistically, most people get plantar fasciitis at some point in their life, and the vast majority will see it go away,” Dr. Wagner says. “On average, it does take several months to completely resolve, so don’t feel discouraged if your symptoms last more than a few weeks.”

National guidelines recommend considering surgery only after 6 to 12 months of symptoms. You’ll need to thoroughly discuss the risks and benefits with your healthcare provider to determine if surgery is the right choice for you.

The bottom line

Plantar fasciitis can be a painful, disruptive condition, but with the right approach, you can manage it at home. With a combination of rest, proper footwear and targeted exercises, you can tackle plantar fasciitis pain and prevent future flare-ups, so you can get back to your favorite activities pain-free.