5 Steps to Treat Plantar Fasciitis at Home

Living with chronic plantar fasciitis means facing each day with severe foot pain which stops you from doing the activities you love. It is a common condition treated by physiotherapists resulting from wear and tear to the plantar fascia ligaments in the arch of your foot. These 5 steps can be done at home to help treat and relieve pain associated with plantar fasciitis.

1. Ice and massage. Ice is one of the most effective and cost efficient way to decrease inflammation. Apply ice for approximately 15 minutes then rub the foot back and forth along the width of the foot where the pain is most severe. Repeat twice a day.
2. Stretch. Pull the foot up towards your shin and then extend the toes repeatedly in the morning or before going for a long walk. Stretching the calf and leg muscles will reduce your chance of foot pain.
3. Night Splint. Using a resting night splint overnight will reduce soft tissue tightness that occurs while sleeping. Night splints can increase your chance of eliminating plantar fasciitis.
4. Proper Shoes. Wearing the correct shoes that provide stability and protection for the feet can speed up the healing process while relieving pain. Hiking boots can limit the stress on the foot because of its supportive shape of the sole. The long laced up area give the entire ankle and foot more support.
5. Shoe Inserts. Both in-store insoles and custom foot orthodics have been proven to relieve foot pain, heel pain, shin pain, knee pain and back pain. Wearing foot support every time you leave the house will provide relief over time to foot pain.​