Self-management

Lifestyle and home remedies

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

  • Maintain a healthy weight. Lose weight if you're overweight or obese to minimize 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 400 to 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.
Nov. 16, 2016
References
  1. Buchbinder R. Plantar fasciitis. http://www.uptodate.com/home. Accessed Sept. 27, 2016.
  2. Plantar fasciitis. American Orthopaedic Foot & Ankle Society. http://www.aofas.org/footcaremd/conditions/ailments-of-the-heel/pages/plantar-fasciitis.aspx. Accessed Sept. 27, 2016.
  3. Plantar fasciitis and bone spurs. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00149. Accessed Oct. 14, 2013.
  4. AskMayoExpert. Plantar fasciitis. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2016.