How to Treat Plantar Fasciitis

Co-authored by Mark Co, DPM

Last Updated: September 16, 2021 References Approved

Plantar fasciitis occurs when the flat ligament on the bottom of the foot that runs between the heel and the foot pad is stretched. If the plantar fascia is strained, small microtears may develop in the ligament. As a result, the ligament becomes inflamed, making it painful to put pressure on the affected foot.^{[1]
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Expert Source

Miguel Cunha, DPM
Board Certified Podiatrist
Expert Interview. 1 May 2020.} Generally, plantar fasciitis causes heel pain that can either be minor or can actually affect your ability to walk. The good news is that only about 5 out of every 100 people end up needing surgery, while an overwhelming majority of people are able to cure the condition using simple home remedies or a physical therapy routine. Read on below to find out what you can do to ease your plantar fasciitis pain immediately and discover other treatment options if the pain does not subside.

Method 1

Method 1 of 3:

Trying Non-Medical Remedies

1
Give your feet a rest. One of the best things you can do for plantar fasciitis is to limit the amount of time you spend on your feet. The less pressure you exert on your heel, the more time it will have to heal. Additionally, try to avoid exercising on hard surfaces like concrete when you are experiencing pain. Opt for running on grass or an all-weather rubber track if possible.
- Running on hard surfaces can hurt your feet.
- A good guideline is to rest your foot until you feel about 90% recovered. Then, you can start gradually resuming your normal activities.^{[2]
  X
  Expert Source
  
  Mark Co, DPM
  Podiatrist
  Expert Interview. 21 April 2020.}
2
Perform easy stretches. Stretch your toes and calves throughout the day to prevent stiffness from occurring. By loosening up the ligaments, you can strengthen the muscles around your arch and relieve pain.

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3
Rub ice on your heel. Doing so can help reduce inflammation and can ease the pain caused by plantar fasciitis. Better yet, place a golf ball or a full water bottle in the freezer and use it to massage the bottom of your foot once frozen. Make sure to massage the inside of your arch thoroughly to try to reduce inflammation and ease tension.
4
Avoid using heating pads if pain increases. While some people receive relief from heating pads, heat can also cause inflammation that can make symptoms worse.^{[3]
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Research source} If you do choose to use heat to treat your symptoms, make sure to alternate between a heating pack and an ice bath or pack. Always end with an ice treatment.
5
Try wearing night splints with you are sleeping. Night splints position the foot at a perfect 90-degree angle to the ankle and hold the toes in an upward position to stretch the arch of the foot. This prevents stiffness and cramping from occurring during the night and allows you to maintain a constant, light stretch throughout the night.
- The night splint assists in stretching your the plantar fascia and Achilles tendon while you sleep.^{[4]
  X
  Expert Source
  
  Miguel Cunha, DPM
  Board Certified Podiatrist
  Expert Interview. 1 May 2020.}
- Night splints need to be used each night regularly. Failure to wear them nightly limit their effectiveness.
6
Wear a walking cast on your calf. A walking cast holds your foot in place with a traditional cast for several weeks. This method is a bit more expensive and requires a substantial time commitment of inactivity. Additionally, you will likely have to undergo some level of light physical therapy after the cast is removed to restore flexibility.
- In most cases, you will only be able to use a walking cast if you're fitted for one by a podiatrist. Don't use someone else's walking cast.

Method 2

Method 2 of 3:

Seeking Medical Treatment

1
Take a nonsteroidal anti-inflammatory medicine. Household pain relievers like ibuprofen (Advil or Motrin), naproxen (Aleve), and aspirin can all help reduce inflammation and bring some relief to your foot. Choose either pill or cream form. If you choose to take a pill, make sure to eat something beforehand. If using a cream, simply cover the affected area and allow it to soak in.
- You can also rub a medicated balm on your feet at night, like Tiger Balm or Icy Hot.^{[5]
  X
  Expert Source
  
  Miguel Cunha, DPM
  Board Certified Podiatrist
  Expert Interview. 1 May 2020.}
2
Visit a physical therapist. Before turning to surgery to relieve the symptoms of your plantar fasciitis, consult a physical therapist to determine whether or not your condition can be treated with a guided stretching and rehabilitation program. A physical therapist appointment should be scheduled after exhausting all of the non-medical treatments listed above and before resorting to invasive medical procedures like surgery.
- It's likely you'll need physical therapy to correct alignment issues, particularly in your back. Plantar fasciitis can be caused when your body is not bearing weight correctly.
3
Get corticosteroid shots. Corticosteroid shots can ease the symptoms of plantar fasciitis by temporarily relieving pain. However, these shots are not a long-term solution to curing the problem. Be aware that while much less invasive than surgery, the shots can still be painful. Over-administration of shots may also lead to damage of the heel, so listen to your doctor's recommendations.
4
Undergo extracorporeal shock wave therapy.^{[6]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} This procedure sends sound waves to the painful area to relax the muscles in your foot. Shock wave therapy is usually prescribed for people who have not seen any results from home treatments for more than six to twelve months. Side effects include bruising, swelling, pain, and numbness. While less invasive than surgery, it has also proven less effective.^{[7]
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Research source}
5
Resort to plantar fascia release surgery. If none of the above methods have helped relieve your symptoms over a year-long period of time, plantar fascia release surgery may be necessary to cure your symptoms. This surgical process ultimately releases tension and inflammation in the plantar fascia ligament by snipping part of the ligament itself.
- Be patient with non-surgical treatments before opting for surgery. Allow yourself at least six to 12 months of trying non-invasive treatments before choosing to go ahead with surgery.
- There are several risks associated with plantar fascia release surgery. These include: nerve entrapment or tarsal tunnel syndrome, development of a neuroma, constant heel pain and swelling, infection, long recovery time, and delayed ability to heal the wound.^{[8]
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  Research source}

Method 3

Method 3 of 3:

Preventing Plantar Fasciitis

1
Wear shoes with good shock absorption and the right arch support for your foot. Athletic shoes or shoes with a well-cushioned sole are usually good choices.
- Choose sturdy shoes with a 1–1.5 in (2.5–3.8 cm) heel. Also, make sure the shoe doesn't twist and turn—it should only bend at the widest part of the shoe.^{[9]
  X
  Expert Source
  
  Mark Co, DPM
  Podiatrist
  Expert Interview. 21 April 2020.}
- When you're buying shoes, try them on at the end of the day. Your feet will be most swollen, then, so your shoes will be more likely to fit comfortably all day.^{[10]
  X
  Expert Source
  
  Miguel Cunha, DPM
  Board Certified Podiatrist
  Expert Interview. 1 May 2020.}
- You can visit a store that specializes in fitting these shoes, if you'd like.
2
Place orthotics in your shoes. Put heel cups or full shoe orthotics in your shoes to add extra cushioning for your feet. These are particularly helpful for shoes that are uncomfortable already. Make sure that you balance out your feet by using orthotics in both shoes, regardless of whether or not you are experiencing pain in both feet. Unbalanced shoes can cause pain. Have an expert determine if you overpronate or over supinate when you walk and/or run and prescribe custom orthotics or insoles.^{[11]
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Research source}
- When you're inserting your orthotic into your shoe, be sure to push it all the way back into the heel of the shoe. Also, if you're using a full-length orthotic, take the original insole of your shoe out before you put it in. If you have a 3/4-length orthotic, however, you can put it on top of or underneath the existing insole.^{[12]
  X
  Expert Source
  
  Mark Co, DPM
  Podiatrist
  Expert Interview. 21 April 2020.}
3
Avoid going barefoot on hard surfaces.^{[13]
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Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source} Put on your shoes before walking around at all, even around your house, if you don't have carpet. Purchase comfortable house shoes with good support to wear as slippers. This is where you can really nurture your feet with supportive shoes. Since you're only wearing them around the house, it doesn't matter what they look like!
- You may enjoy giving your feet a rest from shoes if your home is full of soft carpets.
4
Maintain a healthy weight. In some cases, extra weight can cause additional pressure on your foot, causing or worsening plantar fasciitis. If you believe this is the case, eat a healthy, balanced diet to start losing weight. Talk to your doctor about a good exercise plan for you that won't aggravate your plantar fasciitis.^{[14]
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Research source}
- Plantar fasciitis is caused by tightness in your calves, so be sure to stretch your calf muscles before and after you exercise.^{[15]
  X
  Expert Source
  
  Mark Co, DPM
  Podiatrist
  Expert Interview. 21 April 2020.}
- For example, you might build your meals around lean proteins and vegetables. You could also do yoga, go on slow walks, or start swimming.
- Talk to your doctor or dietitian about a healthy, ideal weight for your height and age. You can also use your BMI as a guide.
5
Get help for flat feet or high arches. Both of these conditions can cause plantar fasciitis. You can wear different footwear or use inserts to reduce the pressure on your feet. Your doctor or podiatrist can advise you on what will work best for you.^{[16]
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Research source}
- You can buy special shoes or inserts from specialty stores or online. You may also be able to get them through your doctor's office.

Sample Stretches

Stretches for Plantar Fasciitis

Expert Q&A
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Question

Can I go for a hike with plantar fasciitis? It started last night.

Jurdy Dugdale, RN
Medical Review Board
Jurdy Dugdale is a Registered Nurse in Florida. She received her Nursing License from the Florida Board of Nursing in 1989.

Jurdy Dugdale, RN

Medical Review Board

Expert Answer

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It depends on how severe your plantar fasciitis is. If it's a mild case, you may be able to go, but use caution. If the pain is severe, it's best to rest your feet.
Question

How do you know what you should weigh?

Jurdy Dugdale, RN
Medical Review Board
Jurdy Dugdale is a Registered Nurse in Florida. She received her Nursing License from the Florida Board of Nursing in 1989.

Jurdy Dugdale, RN

Medical Review Board

Expert Answer

Support wikiHow by unlocking this expert answer.

You can use a BMI chart to find out a healthy weight for you. It uses your age, height, and weight to give you a BMI number. Then, you can compare your number to the healthy range.
Question

How long should I rest so my plantar fasciitis goes away?

Mark Co, DPM
Podiatrist
Dr. Mark Co is a Podiatrist who runs his own private practice in San Francisco, California. Dr. Co specializes in treatments for bunions, ingrown toenails, toenail fungus, warts, plantar fasciitis and other causes of foot pain. He also offers custom orthotics for the treatment and prevention of foot and ankle issues. Dr. Co completed a Master of Business Administration (MBA) at New York University and an MA in Electrical Engineering and Computer Science at Johns Hopkins University. Dr. Co also completed his DPM at the California School of Podiatric Medicine and a residency and internship at the Kaiser Permanente Medical Center, Santa Clara, California. Dr. Co was awarded San Francisco's "Top 3 Podiatrists" in 2018, 2019, and 2020. Dr. Co is also a member of the CPMA (American Podiatric Medical Association).

Mark Co, DPM

Podiatrist

Expert Answer

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People heal in different time frames, so the exact time will vary. However, I tell my patients that once they're about 90% better, they can begin gradually resuming their normal activities. For instance, the first day, you might do about 25% of your normal intensity or duration, then move to 50% the next day, and 75% the next day, as long as it doesn't aggravate the injury.

Warnings

It's important you deal with your plantar fasciitis, as it can become worse over time. It may also alter your gait, which can cause you to develop back, hip, and knee pain, as well.

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