Plantar fasciitis treatment at home: 6 remedies to try today

If foot pain has ever stopped you in your tracks, you may have plantar fasciitis. And while it may not be a comfort, you're not alone. About 10% of the population suffers from the condition.

Plantar fasciitis occurs when the plantar fascia — a band of tissue that connects your heel to your toes — becomes inflamed. It can feel like a dull or sharp pain in the heel or stiffness that is worse in the morning when you first get out of bed. Fortunately, plantar fasciitis treatment at home is often simple and inexpensive.

What causes plantar fasciitis?

The most common cause of plantar fasciitis is overuse. Standing on your feet all day, wearing the wrong shoes or playing high-impact sports can damage your plantar fascia and contribute to swelling or discomfort.

Certain health conditions, such as flat feet or obesity, can also lead to plantar fasciitis. Age is also a factor — most people develop plantar fasciitis around age 40.

How do I know if it's plantar fasciitis?

Many different conditions can cause foot pain. Plantar fasciitis pain can spread to other parts of the foot and up through the leg, making it difficult to distinguish from other conditions. Arthritis and sciatica can be confused with plantar fasciitis, among other conditions.

Achilles tendonitis can sometimes be confused with plantar fasciitis, and it's possible to have both conditions. However, you can tell the difference between the two conditions, based on where you feel the pain.

The symptoms of Achilles tendonitis occur in the Achilles tendon, which connects the calf muscles to the heel bone. In contrast, you will feel plantar fasciitis pain underneath your foot.

Your doctor can diagnose plantar fasciitis with a physical exam. They'll check your pain levels and your feet for inflammation. Your doctor may use imaging tests, such as an MRI or X-ray, to rule out other causes of pain.

What options do I have for plantar fasciitis treatment at home?

The good news about this condition is that it can usually be treated with simple home remedies. Only about 5% of people with plantar fasciitis will need surgery, and your doctor may suggest this option only if conservative treatments have been unsuccessful.

Try these techniques for treating plantar fasciitis at home:

Rest

The simplest treatment for plantar fasciitis is rest. Since it often occurs because of overuse, taking a break from activities that can cause inflammation can help relieve your plantar fasciitis. Try switching from high-impact activities that are hard on the feet, like running or tennis, to low-impact activities like swimming, cycling and yoga to give your feet a break.

Ice

Ice will help you reduce swelling and inflammation. Applying ice twice daily for up to 15 minutes can help relieve plantar fasciitis pain. Make sure to cover any ice packs with a cloth to prevent frostbite. You may try freezing a water bottle (with 25% of the water poured out to allow for expansion) and rolling the frozen bottle with a pillowcase over it on the arch of the foot as a home remedy.

Massage

You can relieve foot pain caused by plantar fasciitis with gentle massage techniques. Press your thumbs into your heels and the arches of your feet and press firmly but not too hard, working from the balls of your feet toward the heel. You can also roll a golf or tennis ball under your feet to massage the painful area.

Stretches

Exercises that help stretch the calf muscles can relieve plantar fasciitis pain, such as standing calf stretches.

Start by standing about three feet away from a wall with your feet together. Press your hands against the wall, and step your right foot back, keeping your left foot where it is. The left knee will bend naturally. Keep your toes facing forward and your heels on the ground. Hold for 30 to 60 seconds and release. Repeat on the other side.

Orthotics

The shoes you wear can have a huge impact on your foot pain or lack thereof. You can add inserts to your shoes for extra arch support or try custom orthotics that are molded to the shape of your foot. Replace old shoes that are worn out and no longer offer support.

NSAIDs

Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help relieve plantar fasciitis pain. Do not take NSAIDs for more than 10 days in a row without talking to your doctor.

Night splints

Plantar fasciitis is often worse in the morning because most people sleep with their feet pointed down, which shortens the Achilles tendon and plantar fascia. A night splint keeps the foot at a 90-degree angle and provides a constant stretch while you sleep. If you don’t have one, try this method for taping your foot with athletic or kinesiology tape (preferred).

How long does plantar fasciitis last?

If treating plantar fasciitis at home, you may wonder how long it will take for the pain to go away. Unfortunately, there isn't an exact timeline. Depending on the severity of your condition, it may take weeks or more before you experience relief from at-home treatment.

An orthopedic specialist can provide more information on nonsurgical treatment, which may include physical therapy and shock wave therapy in addition to stretches.

Your doctor may recommend surgery if your pain does not improve within six to 12 months of starting nonsurgical treatments.

Plantar fasciitis can be a nuisance, but it doesn't have to stop you from being active. From stretching and low-impact exercise to footwear adjustments and over-the-counter medications, you can treat plantar fasciitis at home until you get the pep back in your step. If you are not experiencing relief within 2 weeks of home care seek out further care with your primary care provider.