Plantar fasciitis is a common cause of heel pain. It involves inflammation of the plantar fascia, the connective tissue, which runs along the bottom of your foot from your heel bone to your toes. This tissue supports the arch of the foot. Inflammation of it is often caused by tiny tears from repetitive stress or improper shoes. Depending on the level of pain, there are several treatment options you can try.
Step 1
Reduce activity. Because plantar fasciitis is an inflammation of a tendon that helps to flex the foot, any weight-bearing activity, such as running, can be extremely painful. Cut back on the amount of running and avoid sprinting and hills, which can further aggravate the fascia.
Step 2
Stretch. Plantar fasciitis can be caused by tight muscles that pull on the tendon, making the entire foot feel tight. Take some time each day to fully stretch your foot, arch, Achilles tendon and calves. Keeping these areas loose and flexible will reduce the strain on the plantar fascia.
Step 3
Ice the foot. This will help to reduce the inflammation. Get an ice pack or an ice cube and keep this on the bottom of your foot for 10 minutes at a time. Try to do this two to three times a day.
Step 4
Have massage. Find a sports massage therapist who understands plantar fasciitis and how to relieve it. Massaging the entire foot and lower leg can help loosen up any tightness. Rolling the bottom of your foot on a tennis ball or golf ball can also help loosen the tendon.
Step 5
Wear supportive shoes. Because plantar fasciitis can be caused by inadequate arch support, it is important to wear shoes that fit properly. Avoid high heels or shoes with no support, such as sandals or flip-flops.
Step 6
See your doctor. If none of these home remedies work, visit your doctor. You may need physical therapy or other medical treatments. Left untreated, plantar fasciitis can get worse and lead to heel spurs and other more painful conditions.
Things You'll Need
- Ice pack
- Golf or tennis ball
- Supportive shoes
