Plantar fasciitissometimes requires steroid injections or surgery to manage severefoot painandinflammation, but there are self-care remedies that can be just as useful in people with mild to moderate symptoms.Plantar fasciitis, one of the most common causes ofheel pain, involves inflammation of the fibrous band of tissue that runs along the sole of your foot, called theplantar fascia.Plantar fasciitis self-care strategies—such as stretching, massage, or changes in footwear—can help ease inflammation and make walking, running, or standing more comfortable.This article offers nine self-care treatments for plantar fasciitis you can try at home. It also explains when medical help is needed if symptoms are severe and home remedies fail to provide relief.
Plantar fasciitissometimes requires steroid injections or surgery to manage severefoot painandinflammation, but there are self-care remedies that can be just as useful in people with mild to moderate symptoms.
Plantar fasciitis, one of the most common causes ofheel pain, involves inflammation of the fibrous band of tissue that runs along the sole of your foot, called theplantar fascia.
Plantar fasciitis self-care strategies—such as stretching, massage, or changes in footwear—can help ease inflammation and make walking, running, or standing more comfortable.
This article offers nine self-care treatments for plantar fasciitis you can try at home. It also explains when medical help is needed if symptoms are severe and home remedies fail to provide relief.
1Rest Your FootPixelCatchers / Getty ImagesOne of the most effective ways to manage plantar fasciitis is to rest your foot. This helps relieve the physical stress that contributes to inflammation.TheR.I.C.E. methodis a protocol commonly used to treat muscle or joint injuries involvingrest,ice application,compression, andelevation.A similar protocol commonly prescribed to people with plantar fasciitis is theP.O.L.I.C.E. method. This involvesprotection of the foot,optimalloading exercises,ice application,compression, andelevation.The protection phase is the first and arguably most important part of the P.O.L.I.C.E. method, during which time you rest your foot to protect it from further injury.The protection phase usually lasts three to five days afteracute symptomsdevelop, after which optimal loading exercises (such as gentle stretching or strengthening exercises) are added to the protocol.
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Rest Your FootPixelCatchers / Getty ImagesOne of the most effective ways to manage plantar fasciitis is to rest your foot. This helps relieve the physical stress that contributes to inflammation.TheR.I.C.E. methodis a protocol commonly used to treat muscle or joint injuries involvingrest,ice application,compression, andelevation.A similar protocol commonly prescribed to people with plantar fasciitis is theP.O.L.I.C.E. method. This involvesprotection of the foot,optimalloading exercises,ice application,compression, andelevation.The protection phase is the first and arguably most important part of the P.O.L.I.C.E. method, during which time you rest your foot to protect it from further injury.The protection phase usually lasts three to five days afteracute symptomsdevelop, after which optimal loading exercises (such as gentle stretching or strengthening exercises) are added to the protocol.
Rest Your Foot
PixelCatchers / Getty Images
One of the most effective ways to manage plantar fasciitis is to rest your foot. This helps relieve the physical stress that contributes to inflammation.
TheR.I.C.E. methodis a protocol commonly used to treat muscle or joint injuries involvingrest,ice application,compression, andelevation.
A similar protocol commonly prescribed to people with plantar fasciitis is theP.O.L.I.C.E. method. This involvesprotection of the foot,optimalloading exercises,ice application,compression, andelevation.
The protection phase is the first and arguably most important part of the P.O.L.I.C.E. method, during which time you rest your foot to protect it from further injury.
The protection phase usually lasts three to five days afteracute symptomsdevelop, after which optimal loading exercises (such as gentle stretching or strengthening exercises) are added to the protocol.
2Stretching ExercisesBrett Sears, PT, 2012When you have plantar fasciitis, gentle stretching of the plantar fascia can help improve your mobility and ease heel pain.Theplantar fascia wall stretchis a simple way to gently elongate your plantar fascia. To do this:Remove your shoes and face the wall, standing a foot or so back.Position your foot so that your toes rest on the wall and the back of your heel rests comfortably on the floor. Your big toe should be bent gently backward (as pictured).Press your body weight forward, feeling a gentle stretch along the bottom of your foot. (There should be no pain. If there is, stop.)Hold this position for 15 seconds, then ease back.Repeat the stretch four more times.Repeat with the opposite foot.You might also find it useful to roll a ball or water bottle under your foot. You can do this standing or sitting in a straight-backed chair.
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Stretching ExercisesBrett Sears, PT, 2012When you have plantar fasciitis, gentle stretching of the plantar fascia can help improve your mobility and ease heel pain.Theplantar fascia wall stretchis a simple way to gently elongate your plantar fascia. To do this:Remove your shoes and face the wall, standing a foot or so back.Position your foot so that your toes rest on the wall and the back of your heel rests comfortably on the floor. Your big toe should be bent gently backward (as pictured).Press your body weight forward, feeling a gentle stretch along the bottom of your foot. (There should be no pain. If there is, stop.)Hold this position for 15 seconds, then ease back.Repeat the stretch four more times.Repeat with the opposite foot.You might also find it useful to roll a ball or water bottle under your foot. You can do this standing or sitting in a straight-backed chair.
Stretching Exercises
Brett Sears, PT, 2012
When you have plantar fasciitis, gentle stretching of the plantar fascia can help improve your mobility and ease heel pain.
Theplantar fascia wall stretchis a simple way to gently elongate your plantar fascia. To do this:
You might also find it useful to roll a ball or water bottle under your foot. You can do this standing or sitting in a straight-backed chair.
3Strengthening ExercisesBen GoldsteinSometimes, weakness in muscles that support your foot and ankle may contribute to plantar fasciitis. Strengthening muscles in your calf, including the anterior tibialis or posterior tibialis muscles, can often help.To do a seated anterior tibialis stretch:Sit in a straight-backed chair with your feet placed flat on the floor shoulder-width apart.Lower your right knee and place the top of your right foot on the floor with your toes pointed backward.Gently press the top of your foot toward the floor.Hold this position for 30 seconds.Repeat with the other leg.Switch back and forth until you’ve completed three sets per foot.To do a posterior tibialis stretch (also known as a"runner’s stretch"):Stand facing the wall about 12 to 18 inches back.Extend your arms and place both hands on the wall.Keep one knee straight with your heel and foot planted firmly on the floor.Bend the other knee so that the bulk of your weight is on the opposite leg.Gently lean forward until you feel a pull in the back of your grounded leg.Hold for 30 secondsRepeat with the other leg.Switch back and forth until you’ve completed three sets per foot.For a stronger stretch, stand several feet back from the wall (as pictured).8 Best Anterior Tibialis Stretches
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Strengthening ExercisesBen GoldsteinSometimes, weakness in muscles that support your foot and ankle may contribute to plantar fasciitis. Strengthening muscles in your calf, including the anterior tibialis or posterior tibialis muscles, can often help.To do a seated anterior tibialis stretch:Sit in a straight-backed chair with your feet placed flat on the floor shoulder-width apart.Lower your right knee and place the top of your right foot on the floor with your toes pointed backward.Gently press the top of your foot toward the floor.Hold this position for 30 seconds.Repeat with the other leg.Switch back and forth until you’ve completed three sets per foot.To do a posterior tibialis stretch (also known as a"runner’s stretch"):Stand facing the wall about 12 to 18 inches back.Extend your arms and place both hands on the wall.Keep one knee straight with your heel and foot planted firmly on the floor.Bend the other knee so that the bulk of your weight is on the opposite leg.Gently lean forward until you feel a pull in the back of your grounded leg.Hold for 30 secondsRepeat with the other leg.Switch back and forth until you’ve completed three sets per foot.For a stronger stretch, stand several feet back from the wall (as pictured).8 Best Anterior Tibialis Stretches
Strengthening Exercises
Ben Goldstein
Sometimes, weakness in muscles that support your foot and ankle may contribute to plantar fasciitis. Strengthening muscles in your calf, including the anterior tibialis or posterior tibialis muscles, can often help.
To do a seated anterior tibialis stretch:
To do a posterior tibialis stretch (also known as a"runner’s stretch"):
For a stronger stretch, stand several feet back from the wall (as pictured).
8 Best Anterior Tibialis Stretches
4
Ice bottle Massages
Brett Sears, PT, 2014
When plantar fasciitis causes acute (sudden, severe) pain, you may benefit from using ice to help control the inflammation and pain.
Anice bottle massageis a simple and effective way to ice your foot while gently massaging the plantar fascia. Simply freeze a bottle of water and roll it slowly under your foot for 10 to 15 minutes while seated or standing.
You can do this every hour during acute episodes, but be careful not to over-ice the foot as this could lead tofrostbite. For added protection, place a cloth barrier between your foot and the bottle.
1:49Click Play to Learn How to Use Ice for Plantar Fasciitis
1:49
Click Play to Learn How to Use Ice for Plantar Fasciitis
5
Therapeutic Foot Soaks
South_agency / Getty Images
Cold and heat therapiesare used to treat many muscle or joint problems. Cold is used for the acute phase of treatment, while heat is incorporated during the healing phase after the acute pain and swelling have eased.
Cold and hot foot baths benefit plantar fasciitis in different ways:
Another way that people manage plantar fasciitis is with acontrast bath. This involves soaking your feet for one minute in ice water before moving them to a tub of warm water (no hotter than 140 F) for three to four minutes. This can be continued back and forth for 20 to 30 minutes.
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Depositphotos.com
Changes in the arch of your foot may contribute to the heel pain associated with plantar fasciitis. Your physical therapist can help determine if your arch has fallen or if it is abnormally high and if this is contributing to your pain.
Shoe inserts or orthoticscan help to support the arch of your foot to help take pressure off your plantar fascia as it is healing from injury.The orthotics can support your foot and help keep it in a neutral position while walking and running.
Custom molded shoe inserts may be necessary to help treat your condition, but these can be costly. A simple, low-cost solution is to try off-the-shelf shoe inserts first that support your foot’smedial arch. These may provide the necessary support and relief for your plantar fascia.
How to Safely Continue Running With Plantar Fasciitis
7
Kinesiology Taping
Kinesiology tape is a flexible cotton tape that can be worn for a prolonged period. It can help support your arch while allowing your foot and ankle to move properly. The tape is also thought to gently lift the skin of your foot and ankle, which may help improve circulation to the injured area.
8Over-the-Counter MedicationsIbuprofen can help relieve the pain of plantar fasciitis.Peter Dazeley/Getty ImagesOver-the-counternonsteroidal anti-inflammatory drugs (NSAIDs)likeAdvil (ibuprofen)orAleve (naproxen)are useful for the temporary relief of acute plantar fasciitis pain. These drugs not only reduce inflammation but are also analgesic (pain-relieving).Advil can be taken every four to eight hours during acute episodes, while Aleve should only be taken every eight to 12 hours.Neither drug should be taken for more than 10 days as the overuse of NSAIDs increases the risk of stomach ulcers and other bleeding complications.
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Over-the-Counter MedicationsIbuprofen can help relieve the pain of plantar fasciitis.Peter Dazeley/Getty ImagesOver-the-counternonsteroidal anti-inflammatory drugs (NSAIDs)likeAdvil (ibuprofen)orAleve (naproxen)are useful for the temporary relief of acute plantar fasciitis pain. These drugs not only reduce inflammation but are also analgesic (pain-relieving).Advil can be taken every four to eight hours during acute episodes, while Aleve should only be taken every eight to 12 hours.Neither drug should be taken for more than 10 days as the overuse of NSAIDs increases the risk of stomach ulcers and other bleeding complications.
Over-the-Counter Medications
Ibuprofen can help relieve the pain of plantar fasciitis.Peter Dazeley/Getty Images
Over-the-counternonsteroidal anti-inflammatory drugs (NSAIDs)likeAdvil (ibuprofen)orAleve (naproxen)are useful for the temporary relief of acute plantar fasciitis pain. These drugs not only reduce inflammation but are also analgesic (pain-relieving).
Advil can be taken every four to eight hours during acute episodes, while Aleve should only be taken every eight to 12 hours.Neither drug should be taken for more than 10 days as the overuse of NSAIDs increases the risk of stomach ulcers and other bleeding complications.
9Wear Appropriate Shoesklebercordeiro / Getty ImagesIf you have plantar fasciitis, you mustwear appropriate shoes. Avoid high heels, and opt for more sensible shoes that support your foot.Walking barefoot may be painful (or impossible) if you have plantar fasciitis. Wear comfortable, supportive shoes even at home to reduce pressure on the soles of your feet.The best shoes for plantar fasciitis are those with firm soles, gentle cushioning, and good arch support that neither squeeze the toes nor elevate the heel.12 Best Shoes for Plantar Fasciitis
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Wear Appropriate Shoesklebercordeiro / Getty ImagesIf you have plantar fasciitis, you mustwear appropriate shoes. Avoid high heels, and opt for more sensible shoes that support your foot.Walking barefoot may be painful (or impossible) if you have plantar fasciitis. Wear comfortable, supportive shoes even at home to reduce pressure on the soles of your feet.The best shoes for plantar fasciitis are those with firm soles, gentle cushioning, and good arch support that neither squeeze the toes nor elevate the heel.12 Best Shoes for Plantar Fasciitis
Wear Appropriate Shoes
klebercordeiro / Getty Images
If you have plantar fasciitis, you mustwear appropriate shoes. Avoid high heels, and opt for more sensible shoes that support your foot.
Walking barefoot may be painful (or impossible) if you have plantar fasciitis. Wear comfortable, supportive shoes even at home to reduce pressure on the soles of your feet.
The best shoes for plantar fasciitis are those with firm soles, gentle cushioning, and good arch support that neither squeeze the toes nor elevate the heel.
12 Best Shoes for Plantar Fasciitis
When to Seek Medical Attention
To this end, seek medical treatment when conservative, at-home therapies fail to provide relief. This is especially true if:
Summary
Plantar fasciitis can limit your ability to get around without foot pain. If you have foot and heel pain from plantar fasciitis, you can take action to help decrease your pain and improve your mobility. This may involve resting, using ice or foot soaks, and performing simple exercises to stretch and strengthen your foot and ankle.
By learning simple self-care strategies, you may be able to successfully treat your plantar fasciitis quickly and safely return to your previous level of function and mobility.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Michigan Medicine.Rest, ice, compression, and elevation (RICE).Luffy L, Grosel J, Thomas R, So E.Plantar fasciitis: a review of treatments.JAAPA. 2018;31(1):20-24. doi:10.1097/01.JAA.0000527695.76041.99Lim AT, How CH, Tan B.Management of plantar fasciitis in the outpatient setting.Singapore Med J. 2016;57(4):168-70. doi:10.11622/smedj.2016069Rathleff MS, Mølgaard CM, Fredberg U, et al.High-load strength training improves outcome in patients with plantar fasciitis: randomized controlled trial with 12-month follow-up.Scand J Med Sci Sports. 2015;25(3):e292-300. doi:10.1111/sms.12313Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med.2015;127(1):57-65. doi:10.1080/00325481.2015.992719Tom EK, Joseph V.Contrast bath.Int J Nur Edu Research. 2019; 7(3):415-417, doi:10.5958/2454-2660.2019.00094.2Pinrattana S, Kanlayanaphotporn R, Pensri P.Immediate and short-term effects of kinesiotaping and lower extremity stretching on pain and disability in individuals with plantar fasciitis: A pilot randomized, controlled trial.Physiother Theory Pract. 2022;38(13):2483-2494. doi:10.1080/09593985.2021.1929617MedlinePlus.Ibuprofen.MedlinePlus.Naproxen.Alberta Health Services (Canada).Plantar fasciitis: care instructions.
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Michigan Medicine.Rest, ice, compression, and elevation (RICE).Luffy L, Grosel J, Thomas R, So E.Plantar fasciitis: a review of treatments.JAAPA. 2018;31(1):20-24. doi:10.1097/01.JAA.0000527695.76041.99Lim AT, How CH, Tan B.Management of plantar fasciitis in the outpatient setting.Singapore Med J. 2016;57(4):168-70. doi:10.11622/smedj.2016069Rathleff MS, Mølgaard CM, Fredberg U, et al.High-load strength training improves outcome in patients with plantar fasciitis: randomized controlled trial with 12-month follow-up.Scand J Med Sci Sports. 2015;25(3):e292-300. doi:10.1111/sms.12313Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med.2015;127(1):57-65. doi:10.1080/00325481.2015.992719Tom EK, Joseph V.Contrast bath.Int J Nur Edu Research. 2019; 7(3):415-417, doi:10.5958/2454-2660.2019.00094.2Pinrattana S, Kanlayanaphotporn R, Pensri P.Immediate and short-term effects of kinesiotaping and lower extremity stretching on pain and disability in individuals with plantar fasciitis: A pilot randomized, controlled trial.Physiother Theory Pract. 2022;38(13):2483-2494. doi:10.1080/09593985.2021.1929617MedlinePlus.Ibuprofen.MedlinePlus.Naproxen.Alberta Health Services (Canada).Plantar fasciitis: care instructions.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Michigan Medicine.Rest, ice, compression, and elevation (RICE).Luffy L, Grosel J, Thomas R, So E.Plantar fasciitis: a review of treatments.JAAPA. 2018;31(1):20-24. doi:10.1097/01.JAA.0000527695.76041.99Lim AT, How CH, Tan B.Management of plantar fasciitis in the outpatient setting.Singapore Med J. 2016;57(4):168-70. doi:10.11622/smedj.2016069Rathleff MS, Mølgaard CM, Fredberg U, et al.High-load strength training improves outcome in patients with plantar fasciitis: randomized controlled trial with 12-month follow-up.Scand J Med Sci Sports. 2015;25(3):e292-300. doi:10.1111/sms.12313Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med.2015;127(1):57-65. doi:10.1080/00325481.2015.992719Tom EK, Joseph V.Contrast bath.Int J Nur Edu Research. 2019; 7(3):415-417, doi:10.5958/2454-2660.2019.00094.2Pinrattana S, Kanlayanaphotporn R, Pensri P.Immediate and short-term effects of kinesiotaping and lower extremity stretching on pain and disability in individuals with plantar fasciitis: A pilot randomized, controlled trial.Physiother Theory Pract. 2022;38(13):2483-2494. doi:10.1080/09593985.2021.1929617MedlinePlus.Ibuprofen.MedlinePlus.Naproxen.Alberta Health Services (Canada).Plantar fasciitis: care instructions.
Michigan Medicine.Rest, ice, compression, and elevation (RICE).
Luffy L, Grosel J, Thomas R, So E.Plantar fasciitis: a review of treatments.JAAPA. 2018;31(1):20-24. doi:10.1097/01.JAA.0000527695.76041.99
Lim AT, How CH, Tan B.Management of plantar fasciitis in the outpatient setting.Singapore Med J. 2016;57(4):168-70. doi:10.11622/smedj.2016069
Rathleff MS, Mølgaard CM, Fredberg U, et al.High-load strength training improves outcome in patients with plantar fasciitis: randomized controlled trial with 12-month follow-up.Scand J Med Sci Sports. 2015;25(3):e292-300. doi:10.1111/sms.12313
Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med.2015;127(1):57-65. doi:10.1080/00325481.2015.992719
Tom EK, Joseph V.Contrast bath.Int J Nur Edu Research. 2019; 7(3):415-417, doi:10.5958/2454-2660.2019.00094.2
Pinrattana S, Kanlayanaphotporn R, Pensri P.Immediate and short-term effects of kinesiotaping and lower extremity stretching on pain and disability in individuals with plantar fasciitis: A pilot randomized, controlled trial.Physiother Theory Pract. 2022;38(13):2483-2494. doi:10.1080/09593985.2021.1929617
MedlinePlus.Ibuprofen.
MedlinePlus.Naproxen.
Alberta Health Services (Canada).Plantar fasciitis: care instructions.
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