To reduce the pain of plantar fasciitis, try these self-care tips:
Feb. 27, 2014
- Maintain a healthy weight. This minimizes the stress on your plantar fascia.
- Choose supportive shoes. Avoid high heels. Buy shoes with a low to moderate heel, good arch support and shock absorbency. Don't go barefoot, especially on hard surfaces.
- Don't wear worn-out athletic shoes. Replace your old athletic shoes before they stop supporting and cushioning your feet. If you're a runner, buy new shoes after about 500 miles of use.
- Change your sport. Try a low-impact sport, such as swimming or bicycling, instead of walking or jogging.
- Apply ice. Hold a cloth-covered ice pack over the area of pain for 15 to 20 minutes three or four times a day or after activity. Or try ice massage. Freeze a water-filled paper cup and roll it over the site of discomfort for about five to seven minutes. Regular ice massage can help reduce pain and inflammation.
- Stretch your arches. Simple home exercises can stretch your plantar fascia, Achilles tendon and calf muscles.
- Thomas JL, et al. The diagnosis and treatment of heel pain: A clinical practice guideline — Revision 2010. The Journal of Food & Ankle Surgery. 2010;49:S1.
- Frontera WR, et al. Essentials of Physical Medicine and Rehabilitation: Musculoskeletal Disorders, Pain, and Rehabilitation. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2008. http://www.clinicalkey.com. Accessed Oct. 11, 2013.
- Buchbinder R. Plantar fasciitis and other causes of heel pain. http://www.uptodate.com/home. Accessed Oct. 11, 2013.
- Plantar fasciitis and bone spurs. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00149. Accessed Oct. 14, 2013.
- AskMayoExpert. Plantar fasciitis. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2013.