Best Way to Get Rid of Plantar Fasciitis
Plantar fasciitis is a debilitating foot condition that affects millions of people each year.
When the thick band of tissue connecting your heel bone to your toes becomes inflamed, it can cause intense discomfort that gets worse with each step you take.
Thankfully, this condition is usually preventable and often responds well to rest, ice, massage, and targeted stretches and exercises. Unfortunately, the road back to normal may take some time.
Stretching
To effectively treat plantar fasciitis, you should perform stretches and exercises. These will increase your flexibility while strengthening the foot muscles and Achilles tendon.
Stretches are especially essential to do in the morning before you get out of bed, as these initial steps can aggravate your condition and lead to pain and inflammation.
One of the best stretches to do is the calf stretch. To do this, stand on the bottom step of a staircase and let your heels drop over the edge. Relax your calves muscles as you feel the stretch across your foot and up through your back leg towards your knee. Hold this position for 10 seconds before repeating it ten times daily.
Another effective stretching exercise is seated stretching, which involves pulling your toes toward your body. This will loosen the calf muscle and reduce inflammation. You can do this at home or in a fitness class.
- ✶REDUCES HEEL & FOOT PAIN – Using the ProStretch daily reduces pain and inflammation caused by plantar fasciitis, Achilles tendonitis, Sever’s disease, shin splints, and tight calves / hamstrings. The ProStretch calf stretcher isolates the lower leg muscles, tendons, and ligaments to ensure a deep, effective stretch that helps to reduce injuries.
- ✶PHYSICIAN TRUSTED & APMA ACCEPTED – This foot rocker is medically proven to be effective and found in physical therapy clinics worldwide. The gentle motion of the ProStretch provides a deeper and more effective stretch than conventional methods.
- ✶SLIP-RESISTANT PADS – The advanced rubber strips on the bottom of the ProStretch protect against moving and sliding, allowing for a safe and effective stretch. The slip-resistant pads ensure that the calf stretcher does not slide when used on any surface.
- ✶PROVEN EFFECTIVE DESIGN – The unique rocker design holds the foot in the optimal position for an accurate and efficient stretch, increasing flexibility and enhancing overall performance.
- ✶NOTES ON USE – Fits adult shoes up to size 12. The recommended weight limit is 250 lbs. Wear socks and athletic shoes while using the ProStretch.
Last update on 2025-10-04 / Affiliate links / Images from Amazon Product Advertising API
For a more active form of exercise, Pilates is a perfect choice. This program incorporates yoga, ballet, and toning exercises for an all-around fitness experience.
Pilates offers several advantages, but the primary one is that it strengthens your core. This can reduce your likelihood of developing plantar fasciitis or other foot issues in the future.
Exercise also helps build your balance and flexibility, making it a great option for those who have difficulty performing aerobic exercises due to the small, controlled movements used to align and tone muscles in the legs and feet.
Although most research into stretching as a treatment for plantar fasciitis has been ineffective, there are some potential benefits that have yet to be established. These include increased range of motion and mild anti-inflammatory benefits – although the magnitude or consistency of any positive effect will likely not be substantial or lasting.
Ice
One of the most successful treatments for plantar fasciitis is applying ice. This remedy reduces swelling and the inflammatory proteins responsible for pain, while also numbing nerve endings beneath your skin.
Ice is an economical and straightforward treatment for plantar fasciitis. However, the key is to use it correctly and sparingly.
For best results, apply ice twice a day with a 45-minute break between each application. You can apply it directly onto the sore spot or wrap an ice pack in a towel or cloth and place it on your affected foot.
Make an ice pack at home by filling a water bottle with 75% full and placing it in the freezer. Afterward, roll it on your foot to massage the plantar fascia.
Alternative options include ice therapy slippers, which can be worn on your feet. These ice slippers fit over the bottom of your foot and apply cold therapy directly to areas that are most inflamed.
Another ice therapy option is to place a frozen bottle of water on your foot for 10 to 15 minutes several times daily. This exercise helps stretch the fascia and strengthen lower leg muscles, potentially helping prevent your condition from returning.
Some people report relief from heel pain through this technique, however, it won’t provide a permanent solution. If your symptoms are severe, consult your doctor about additional treatments such as physical therapy, steroid injections, or surgery.
Remember, icing can only provide temporary relief from plantar fasciitis. If your symptoms persist, you must stop using ice and consider other treatment methods to reduce pain and inflammation in the meantime.
Rest
According to Dr. David Torzok of Torzok Orthopaedic and Sports Medicine in New York City, the best way to heal plantar fasciitis is by taking it easy. Resting your feet is essential for healing, he advises.
He adds that overuse of the foot, such as running or jumping, may contribute to this condition but could also be caused by abnormal mechanics or poor footwear choices.
Overweight individuals are particularly vulnerable to heel bone pain, as their extra weight puts additional strain on the plantar fascia. Furthermore, they tend to have tight calf muscles which could further exacerbate any strain placed on the heel bone.
People who stand for extended periods of time may be particularly vulnerable, as the repetitive motion can lead to degenerative changes to the plantar fascia tissue.
Dr. Torzok advises that even if your pain is not due to overuse, you should still give your feet a break from high-impact exercises like running or jumping for some relief.
For optimal results, avoid high-impact activities and opt for low-impact exercises instead. This will not only build up your muscles but also increase their flexibility, according to Dr. Chihuly.
When exercising, be sure to stretch both calf muscles and plantar fascia afterward. Doing so helps prevent these from tightening up and causing further harm.
Another effective treatment for heel pain is to ice the heel. Place a cold pack of frozen vegetables wrapped in a towel on the plantar fascia for 20 minutes every couple of hours for 20 minutes.
Ice helps constrict blood vessels and reduce inflammation, expediting healing. You can also take an ice bath to relax your feet and ankles.
- To Choose Your Size – View our sizing chart, the second image above. The plantar fasciitis night splint stretcher can be worn on your right or left foot.
- New and Improved – We redesigned our plantar fasciitis sock. Now featuring medical-grade materials, a wider toe box, a longer ankle strap for a secure fit, and a more effective toe stretching strap to accelerate your healing process.
- Alleviates Heel Pain – Overtime, this dorsiflexion sock helps relieve foot and heel pain associated with plantar fasciitis, Achilles tendonitis, heel spurs, and tendon arch pain, unlike inserts and insoles, which only provide temporary relief.
- For Nighttime Use – Wear this plantar fasciitis support while sleeping to improve daytime mobility. An adjustable strap pulls back on your toes, providing a deep, therapeutic stretch to your plantar fascia, allowing the connective tissue to heal properly overnight.
- Low-Profile Brace – Getting used to sleeping with your foot in dorsiflexion will take some time, however, this lightweight night splint sock for plantar fasciitis therapy is likely easier to get used to than sleeping with a rigid plantar fasciitis boot.
Last update on 2025-10-04 / Affiliate links / Images from Amazon Product Advertising API
Over-the-Counter Pain Relievers
Over-the-counter pain relievers are an effective way to reduce inflammation and alleviate plantar fasciitis pain. These come in various forms, such as creams or patches that absorb into your skin. Plus, you can combine them with ice, massage, and rest for maximum healing benefits.
Acetaminophen and nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin) and naproxen (Aleve, Naprosyn), are the two most popular. These medications work by decreasing levels of chemicals responsible for inflammation. Furthermore, they can reduce fever and relieve pain.
NSAIDs should never be taken for more than 10 days without consulting with your doctor first. Long-term use or taking them with alcohol can have serious liver damage.
If your pain doesn’t disappear after a few weeks, more intensive treatments such as physical therapy or cortisone injections may be necessary. This helps reduces inflammation in the plantar fascia and makes it easier for you to walk, run, or do other activities.
Physical therapists can instruct you on the correct exercises for your feet and help stretch and strengthen them to make them more flexible. Furthermore, they show you how to maintain the health of your feet so that an injury does not reoccur again in the future.
They can assist you with weight loss to relieve pressure on your feet and support the arches. Furthermore, they may suggest supportive shoes that won’t put extra strain on the plantar fascia.
It is essential to consult a doctor if your plantar fasciitis isn’t responding to other treatments or you have trouble standing for prolonged periods of time. This could indicate an underlying issue such as arthritis or tarsal tunnel syndrome.
See Your Doctor
Plantar fasciitis is a widespread foot condition that affects millions of people each year. Runners and those who walk a lot tend to experience it more frequently but can affect anyone at any age.
This condition is caused by inflammation of the plantar fascia, a thick band of tissue running along the bottom of your feet and supporting your arch. It’s essential to address this condition promptly in order to avoid developing chronic pain.
Your doctor will diagnose your condition through a physical exam, medical history review, and X-rays. They’ll also ask you questions regarding lifestyle and activities.
They will examine your heel and look for signs of other conditions like a stress fracture or broken bone that could be the source of your symptoms. It’s best to be open and honest with your doctor so they can provide you with the most comprehensive care possible.
Your doctor may suggest a combination of treatments, such as medications, physical therapy or corticosteroid injections to reduce inflammation. If these don’t alleviate your symptoms enough, surgery is another possibility; however, this procedure is rarely needed and should be avoided if other methods are available for treating your condition.
