Remedies for Plantar Fasciitis You Can Do at HomeA common running injury, plantar fasciitis manifests as persistent pain and stiffness in the bottom of your heel. For some, the pain is dull and throbbing, while others experience sharp, stabbing pain. Whatever your exact symptoms are, try these at-home remedies for plantar fasciitis. Combined with full-contact orthotics and night splints, you can expect a fast recovery from this condition.

Take a Hiatus from Running

Our first suggestion may seem obvious, but if you’re dealing with severe foot pain, you should rest and give your injured foot time to heal. If you run just for fun, choose a different, low-impact exercise for a while. If you’re on a competitive team, talk to your coach about the need to take a break for a few months.

Stretch Your Feet

You want to resume your chosen sport as soon as possible, so perform remedies for plantar fasciitis at home to speed up your recovery. Start by doing these stretches at the proper times of day:

  • Morning stretches: Plantar fasciitis symptoms tend to be the worst in the morning. Before you step out of bed, roll up a towel and place it under the ball of the foot. Keeping your knee straight, grasp the towel at both ends and pull it toward you. Hold this flexed position for 15 to 30 seconds. Repeat on each foot two to four times.
  • Daily stretches: Make it a goal to stretch your feet three to four times throughout the day. One effective method is to prop your toes up against the wall with your heel on the floor. Hold for 10 seconds to stretch your foot and calf muscle. Then, repeat on the other foot.
  • Pre-workout stretches: As your condition starts healing and you decide to try exercising again, keep your plantar fascia more flexible by stretching before each workout. When you sit down to put on your running shoes, first place your right foot over your left knee and gently stretch all your toes backward. Rub the bottom of your foot as you do this. Switch sides and stretch the other foot. Then, you’re ready to don your running shoes.

Ice & Massage Your Arches

When your symptoms flare up, try massaging your feet with something cold. For instance, you can roll a frozen water bottle or golf ball around the bottoms of your feet for a few minutes to numb and massage your irritated arches.

Also, after each workout, ice your heel to prevent inflammation and relieve any strain this may have caused. One option is to apply an ice pack directly to your heel. Another method is to soak your foot in alternating baths of hot and cold water. If you do this, always end each session with a cold-water soak.

Wear Comfortable Shoes

People with plantar fasciitis should never walk around barefoot, as this could make heel pain worse. Keep a pair of sneakers or supportive sandals by the bed so you can put them on first thing in the morning. Even if you get up during the night, put on shoes first to ensure your arches have the support they need. High-quality running shoes fitted to your feet and full-contact orthotics make walking with plantar fasciitis much more comfortable.

Don’t Forgo Professional Treatments!

While at-home remedies for plantar fasciitis are certainly effective, you should couple your DIY efforts with professional treatments at Spine Correction Center. We address many underlying causes of plantar fasciitis, including gait issues and poor posture. We can also fit you with full-contact orthotics and recommend night splints if your situation calls for it.

Receive Plantar Fasciitis Treatment in Fort Collins

Spine Correction Center has specialized techniques to reduce pain caused by plantar fasciitis. Visit our Fort Collins office for a free consultation today! We’ll put you on the path to total wellness with a customized treatment plan made just for you.

To get started, please contact Spine Correction Center online or call us at (970) 658-5115.