Lifestyle and home remedies

By Mayo Clinic Staff

To reduce the pain of plantar fasciitis, try these self-care tips:

  • 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.
Feb. 27, 2014