Home Remedies for Plantar Fasciitis

Home Remedies for Plantar Fasciitis

Your plantar fascia is a thick band of tissue that connects your heel bone to your toes. It helps support your arch as you walk, jump, and do other movements with your foot.

If this tissue gets inflamed, it can cause severe heel and foot pain. This condition, which often develops from overuse, strain, or poor foot mechanics, is called plantar fasciitis.

Nearly 10% of people experience plantar fasciitis in their lifetime. If you’ve noticed pain in the bottom of your foot that feels worse after exercise or extended periods of rest, it could be plantar fasciitis.

David B. Glover, DPM, FACFAS, and our team at Mountain View Foot & Ankle Institute specialize in diagnosing and treating plantar fasciitis. Although it can cause significant pain and limited mobility, the good news is that more than 90% of people find relief with at-home treatment.

At-home treatments for plantar fasciitis

While plantar fasciitis can often be treated at home, you shouldn’t try to diagnose it on your own. You should schedule an appointment with Dr. Glover to get a proper diagnosis.

Then, if you do have the condition, Dr. Glover can recommend personalized home remedies to reduce your plantar fasciitis pain. Among the options he may recommend are the following:

Rest

If your plantar fasciitis is linked to overuse, Dr. Glover may recommend rest for a week or two. Avoiding strenuous activity, such as running and jumping, can give your foot time to heal.

Consider gently massaging the bottom of your foot to relieve tension. Ice therapy may also help relieve inflammation and pain. Ice your heel three to four times a day for about 10 minutes at a time.

Stretches

Gentle stretching and strengthening exercises can make a significant difference for plantar fasciitis symptoms. Plantar fasciitis stretches are generally focused on relaxing your calf muscles and foot muscles to relieve pain.

There are lots of guides for plantar fasciitis stretches available online. Dr. Glover can give you a specific stretching routine based on your symptoms and general health.

Medication

Because plantar fasciitis causes inflammation in the tendons of your foot, taking nonsteroidal anti-inflammatory medication (NSAIDs) may help relieve your pain. Dr. Glover often begins by recommending over-the-counter medication. In more severe cases, he may recommend prescription corticosteroid injections, which can offer more significant pain relief.

Shoe inserts

Plantar fasciitis can develop or get worse if you have naturally flat feet or high arches. Wearing supportive shoes or purchasing over-the-counter plantar fasciitis shoe inserts can offer better support and take the strain off of irritated tendons.

Dr. Glover and our team also offer custom orthotics, which are medical-grade inserts that are developed just for your feet. If you have chronic plantar fasciitis, custom orthotics can offer lasting relief and make your regular shoes much more comfortable.

Night splints

A plantar fasciitis night splint is a medical device that’s available over the counter. You wear it only at night, and it holds your toes in an extended position to gently stretch the tendons in your foot. Dr. Glover may recommend wearing a night split, particularly if your plantar fasciitis pain is worse when you first wake up in the morning.

Most people find that plantar fasciitis improves within 10 months with at-home care alone. Dr. Glover will monitor your condition. If your pain continues longer than about one year, he may suggest plantar fasciitis surgery. 

Are you bothered by heel or foot pain and wondering if it’s plantar fasciitis? We can help. To learn more, call 801-614-2996 or book an appointment online with Mountain View Foot & Ankle Institute today.

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