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9 Best Home Remedies for Heel Pain and Plantar Fasciitis

9 Home Remedies of Plantar Fasciitis


If you experience chronic heel pain, it could be a sign of plantar fasciitis. This common foot injury is characterized by an intense stabbing sensation in the bottom of your foot near the heel. While it may eventually go away on its own, there are also some easy-to-do home remedies for heel pain that can offer relief.

The plantar fascia functions as a thick band of tissue that connects your heel bone all the way to your toes. Unfortunately, this important structure can become deformed or torn which results in irritation, inflammation, and then pain known as plantar fasciitis.

To effectively address the issue, it is critical to gain an understanding of why it’s occurring. Once you have a better grasp of the origin, there are several straightforward strategies that can be applied in your own home.

What you need to know about plantar fasciitis

If you’re feeling a sharp, stabbing pain in your heel when walking, doing exercises, playing sports, or putting any weight on your feet – it could be plantar fasciitis. This is one of the most frequent foot conditions and can impact anyone who:

  • Overweight
  • Wearing ill-fitted shoes
  • Flat-footed
  • Constant exercisers
  • Always on their feet

Plantar fasciitis home remedies

Early intervention can often be the key to successfully resolving plantar fasciitis through simple home treatments. However, if left untreated and allowed to worsen over time, recovery may take longer.

home remedies for heel pain

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1. Rest

Let your body take a break from any sort of physical strain — that’s the best way for you to alleviate heel pain. Plantar Fasciitis is caused by overworking your feet, be it through athletics, running, or simply walking with improper shoes on. Give yourself some rest and let your body recover so it’s able to heal itself instead of having more pressure placed on the tendon; soon enough you’ll find joy in doing activities again without feeling discomfort!

Related: Uncovering the Causes of Heel Pain: A Practical Guide to Differential Diagnosis

2. Apply ice

An ice cube can be just what you need for a gentle massage, yet an ice pack is even more beneficial to reduce inflammation. Simply cover your chosen tool with a cloth or thin towel and hold it on the pained area for 15-20 minutes up to three or four times daily. You could also roll an icy cube underfoot much like one might do when using a golf ball.

3. Stretch

To alleviate the agony of plantar fasciitis, begin by gently stretching the arch of your foot and calf. A great way to do this is a lunge forward with one leg while attempting to get the opposing foot as close to the ground as possible. If you’re in need of more ideas for stretches, take a look at these other exercises specifically targeting plantar fasciitis.

4. Avoid ill-fitted shoes

When you’re prepping for a night out on the town, it’s tempting to slip on those fabulous heels or dapper dress shoes. But if you are suffering from plantar fasciitis, these options could cause more harm than good. Make sure that whatever footwear you choose is properly sized and comfortable — your feet will thank you!

Many people are proponents of going barefoot for the benefit of healthy feet, which is an idea that holds merit. When stepping out with nothing more than your own two naked feet on soft surfaces can be beneficial; however, hard surfaces should be avoided as this could potentially lead to greater harm than good.

Related: Causes and Treatment for Heel Pain when Walking

5. Wear a night splint

Night splints are designed to stretch and strengthen your arches and calves as you sleep, providing long-term relief from plantar fasciitis. To achieve the best results, it is recommended that these devices be used for a minimum of six months. Additionally, there is an array of hard or soft options available in order to better suit individual needs over the course of one to three months.

6. Massage

If you are experiencing heel pain, there is no need to suffer in silence. You can take matters into your own hands and provide yourself with immediate relief! Start by using your thumbs to massage the arches of your feet and heels, working from the balls up until you reach the heel. Then grab a golf ball and use it as an additional tool for massaging up against your arches. Put that foot on top of the golf ball while holding onto something stable, then roll under them back and forth until satisfied – increasing circulation at each step!

Related: What can a Professional Podiatrist do for Plantar Fasciitis?

7. Use Pain Relievers

Over-the-counter painkillers can be a great way to reduce the day-to-day discomfort caused by heel pain, but they won’t necessarily provide long-term relief. If you’re looking for something more powerful, your Mid Ohio Foot and Ankle Specialists doctor could prescribe NSAIDs that could offer just that – lasting comfort!

8. Use orthotics

To distribute your weight more evenly, especially if you have high arches, your doctor may suggest that you purchase orthotic shoe inserts or foot pads. These are readily accessible in most pharmacies and can even be custom-made specifically for the shape of your feet! After a few months of use, these will no longer be necessary.

Related: Best Treatments for Heel Pain

9. Reduce weight

Excessive body weight can put added strain on your plantar fascia. Losing a few pounds might ease some of this pressure and make it more manageable. Talk to your physician about how to create an effective, long-term plan for healthy eating habits and physical activity.

When to see a Doctor

If you find your plantar fasciitis is not responding to any of the home treatments, it’s time to contact a doctor. They may want to further investigate or take some X-rays for ruling out other potential causes. For more severe cases, physical therapy or steroid injections could be necessary in order to reduce the pain and heal properly.

If you’re looking for the best podiatrist, here at Mid-Ohio Foot & Ankle Specialists we are revolutionizing the treatment of heel pain with state-of-the-art technology in as little as 1 session. No time off from work and minimal decrease in activities. Call (740) 879-3939 for inquiries or visit our contact us page.

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