Self-Care, Physical Therapy, and Other Ways to Treat Plantar Fasciitis

Plantar fasciitis is a painful foot condition that occurs when the plantar fascia—a thick band of tissue that connects your heel bone to the base of your toes—becomes irritated and inflamed. The plantar fascia supports the arch of your foot and absorbs the impact of the daily demands placed on your feet. Too much stress from running, standing for long periods, or wearing unsupportive shoes can irritate or damage the plantar fascia, leading to pain and stiffness in the bottom of the heel.

Fortunately, simple treatments can help reduce pain and prevent future flare-ups (or, periods of active symptoms). Approximately 90% of people with plantar fasciitis feel better within 10 months of starting treatment. If you suspect you have plantar fasciitis, a podiatrist or orthopedic specialist (or, doctors with expertise in managing foot conditions) can help you find a treatment that works to improve your symptoms.

Self-Care and Home Remedies 

Lifestyle modifications and home remedies are usually the first treatment option healthcare providers recommend to improve symptoms of plantar fasciitis. Adopting these practices into your daily routine may help reduce pain:

• Rest: Avoid activities that involve repetitive impact on your feet and aggravate symptoms (e.g., running). Instead, replace these with activities that do not put a lot of extra demands on your feet but still get your body moving, such as cycling and swimming.
• Stretching: Stretches designed to improve flexibility and maintain range of motion can help strengthen your foot muscles and ease pain. Pull your toes back with one hand and hold the stretch for 30 seconds, up to three times daily.
• Icing: Apply ice packs to the bottom of your heel for up to 15 minutes, several days daily. Rolling a frozen can under your foot for five to ten minutes each evening may also soothe the tender part of your foot. 
• Wearing supportive footwear: Wear shoes with proper arch support and heel cushioning to take pressure off the plantar fascia. 
• Using orthotics: Shoe inserts that you can either purchase in-store over-the-counter or get custom-made can cushion your feet and reduce stress on the plantar fascia. 
  

Medications

In some cases, your healthcare provider may recommend over-the-counter (OTC) medications for short-term pain relief in addition to suggesting lifestyle modifications. These medicines include:

• Pain relievers: OTC pain relievers, such as Tylenol (acetaminophen), Advil (ibuprofen), and Aleve (naproxen), may help reduce pain and inflammation. 
• Topical creams: Anti-inflammatory creams and gels that you can rub directly on your feet, such as Voltaren (diclofenac sodium), may offer short-term pain relief. 

Procedures

If self-care measures and over-the-counter medications do not provide relief, your healthcare provider may recommend a medical procedure to treat plantar fasciitis and relieve symptoms. These procedures include:

• Corticosteroid injections: Cortisone injections may help reduce plantar fasciitis inflammation and relieve pain for up to three months. Repeated injections are not recommended if the pain returns, as there is a risk of experiencing adverse effects, such as weakening or tearing of the plantar fascia.
• Platelet-rich plasma injections: Platelet-rich plasma (PRP) injections involve injecting a solution containing your blood platelets into your heel. A healthcare provider will collect a small blood sample and extract platelets to create the solution. Research shows that PRP may help stimulate tissue repair, promote healing, and reduce pain in the plantar fascia. PRP injections show promise in treating plantar fasciitis, often providing longer-lasting effects than cortisone injections.
  

Physical Therapy 

If your plantar fasciitis pain is interfering with your ability to complete daily activities, physical therapy can help relieve pain, reduce inflammation, and improve flexibility and mobility. Your healthcare provider may refer you to a physical therapist who will develop a personalized treatment plan that may include:

• Exercises that focus on stretching and strengthening the plantar fascia and surrounding tissues 
• Massage, soft tissue mobilization, or ankle mobilization to reduce muscle tightness and enhance blood flow to the foot 
• Ultrasound therapy
• Hot or cold therapy 
• Light therapy 
• Kinesiology taping 
  

Physical therapists also provide education on proper footwear, lifestyle modifications, and self-care techniques to manage plantar fasciitis symptoms at home.

Surgery 

If other treatments are ineffective, your healthcare provider may recommend surgery to treat plantar fasciitis. Plantar fascia release surgery involves making an incision (cut) in the plantar fascia to release tension and reduce strain on the tissue in your feet.

You may need to wear a boot or thick bandages for two weeks after surgery to promote healing. Physical therapy can help regain the strength and function of your foot as well. Most people can resume normal activities within three months post-surgery.

Complementary and Alternative Medicine 

While conventional medical interventions effectively treat most cases of plantar fasciitis, some people turn to complementary and alternative medicine (CAM) approaches for additional relief. These may include:

• Acupuncture: Some research suggests that acupuncture, a traditional Chinese medicine practice involving the insertion of thin needles into specific points on the body, may help temporarily reduce pain in people with plantar fasciitis.
• Extracorporeal Shockwave Therapy (ESWT): This treatment approach uses shock waves to create microtraumas (small injuries) in the plantar fascia. In response, your body makes new blood vessels to send nutrients to the affected area, which is thought to reduce pain.
  

Living With and Managing Plantar Fasciitis 

Living with plantar fasciitis can be a real pain—literally and figuratively. Living with pain in your foot can interfere not only with your ability to carry out your daily activities but also affect your overall quality of life. The good news is most people with plantar fasciitis feel much better within several months of starting treatment.

Proper footwear is one of the most helpful ways to manage plantar fasciitis. Look for shoes that provide adequate support and cushioning for your feet. Consider adding orthotic inserts or arch supports to your shoes to reduce strain on the plantar fascia. Incorporating stretching exercises into your daily routine can also help improve flexibility and strengthen the muscles and ligaments in your feet, which may help prevent future plantar fasciitis flare-ups.

Talk to your healthcare provider if at-home measures are not giving you the relief you need. They may recommend other treatments that may be more effective in improving your symptoms.

Product Recommendations

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Supportive, comfortable footwear is essential for managing this painful condition. To find shoes that work for all occasions, we spoke with podiatrists and foot and ankle specialists about what makes for a good shoe for someone with plantar fasciitis, and our editors tested 21 different shoes to find ones that help. These are three of our top picks, but we have a full list of recommendations here.

ABEO MXV Shift Metatarsal

A pair of versatile, stable, supportive sneakers is invaluable, and these can go between running errands and Zumba class with no trouble.

On Running Cloudflyer 4

Walkers take note: These springy, comfortable sneakers with put a little pep in your step. They weren’t quite supportive enough for long runs, but our tester still loved wearing them

FitFlop Superskate Leather Loafers

These loafers are basic, and they only come in black and white, but if you’re on your feet a lot for work, it’s hard to beat the comfort they offer.

A Quick Review

Plantar fasciitis is a foot condition that occurs when your plantar fascia becomes inflamed and causes heel pain and stiffness. Treatment focuses on reducing pain, improving mobility, and restoring your foot's function. Lifestyle adjustments and medications are the first lines of treatment, but physical therapy and surgery may also help. While plantar fasciitis doesn't have a cure, most people get relief with proper care and treatment.