Home Remedies For Plantar Fasciitis
Do you have plantar fasciitis or think you might have it? If so, you’re not alone. Those with the condition experience stabbing pain in one of both of their heels—which may be anything from a dull ache to more severe pain. If you suffer from this condition, you may be asking: does plantar fasciitis go away?
At Vionic, we’re experts when it comes to foot comfort. We offer a wide variety of shoes for plantar fasciitis that can ease your discomfort, but you should also attempt a home treatment for plantar fasciitis. Here’s everything you need to know about the ailment, including simple home remedies for plantar fasciitis.
8 Plantar Fasciitis Home Remedies
Depending on the severity, relief and recuperation from plantar fasciitis can be a lot of work. Luckily, many at-home solutions can easily be implemented into your daily routine.
If you’re searching for a plantar fasciitis home treatment, look no further. The following eight practices will help you reduce plantar fasciitis symptoms, manage your foot pain, recover from the condition, and prevent further damage to your heel.
1. Regular Stretching
Since plantar fasciitis is often a result of overuse, one of the best home remedies is regular stretching. In fact, there’s a good chance your doctor will recommend daily stretch sessions for fasciitis pain upon diagnosing you. Some people even opt to stretch two or three times a day. By increasing blood flow and releasing tension, various foot and calf stretches can relieve pain in your heel, minimize the strain, and help you maintain foot function.
At-home calf stretches to relieve plantar fasciitis:
- Standing on the balls of your feet with your bodyweight tilting forward, slowly bend your knees and hold the position for 15 to 30 seconds. Then straighten your legs back to the starting position and repeat the move three times.
- Start in a standing position with your legs hip-width apart. Lunge forward with one leg, while elongating the opposite calf.
At-home foot stretches to relieve plantar fasciitis:
- While seated, cross your inflamed heel over the other knee, firmly holding your toes with your opposite hand. Slowly pull your toes toward your body, hold for a moment, and then release.
- Sitting on the floor with your legs out in front of you, positioning an elastic exercise band around the arch of your foot. Holding the band in each hand, slowly point your toes forward. Hold for a few seconds, release, and repeat five to ten times.
- While sitting upright in a chair, place a round, firm object under the arch of your foot, such as a golf ball or a bouncy ball. Gently roll your foot forward and back across the object for one to two minutes.
These moves are meant to provide relief to your fasciitis symptoms and shouldn’t be painful. With ongoing, daily stretching, you can alleviate tension in your heel. As a result, you’ll likely see your symptoms improve over time.
2. Ice Packs
Applying ice packs to your heels, feet, and calves for ten to 30 minutes at a time can also reduce inflammation. You might want to do this multiple times a day at first—at least—until some of the foot pain and discomfort subsides.
Regular ice packs, home-made bags of ice, and bags of frozen vegetables can all be used for plantar fasciitis home treatment. If it’s too cold, place a cloth napkin or towel between the ice pack and your skin. Another way to reduce pain and inflammation is to use an ice cube directly on your heel or the arch of your foot, gliding it around the inflammation for a minute or two.
Believe it or not, massage is one of the most effective plantar fasciitis home remedies. Whether you opt for self-massage or get a loved one to give you some TLC, it can do wonders for easing the pain in your feet and heels.
For best results, use your thumbs to apply gentle yet firm pressure to the underside of your foot. Starting at the ball of your foot, slowly work your way across the arches and down to the heel bone. Similar to the stretching move mentioned above, a bouncy ball or golf ball also can be used to massage the arches of your feet.
4. Essential Oil
Next on our list of home remedies for plantar fasciitis is essential oil, particularly lavender. Research indicates that lavender essential oil is an analgesic substance, meaning it can relieve pain. It also has anti-inflammatory properties, which makes the essential oil ideal for relieving plantar fasciitis symptoms.
Lavender oil can be used alone or diluted with coconut, mineral, or olive oil. We suggest using it when you massage your arches and heels. Alternatively, you could add five to ten drops to a hot foot bath.
5. Over-the-Counter Anti-Inflammatory Medications
Speaking of pain relievers, over-the-counter NSAIDs (nonsteroidal anti-inflammatory medications) like aspirin and ibuprofen can ease your discomfort. Although NSAIDs can provide a lot of relief for chronic plantar fasciitis, we recommend checking with your doctor about the dosage, duration, and any potential interactions with other medications before turning to this option for treating plantar fasciitis.
6. Stay Off Your Feet
As we mentioned above, overuse is a primary cause of plantar fasciitis. Staying off your feet is one of the most effective remedies for the condition, but it’s a challenge for many.
If you’re an athlete or move around a lot for your job, it can be really tough to take the time to rest or make other arrangements for work. That being said, a plantar fasciitis diagnosis is often an indication that you need to rest, especially if you’re used to being on your feet and standing all day.
By taking a few weeks (or even a few days) to slow down and avoid too much walking, you can alleviate inflammation, pain, and discomfort caused by the condition. After that, try to limit exercise for at least a couple of months to give the ligaments in your foot a chance to heal. Swimming or other low-impact exercises might be OK during this time, but make sure to check with your doctor first.
7. Weight Management
Extra weight on your body can add pressure to your calves, heels, and arches, as well as increase tension in your leg and foot muscles. In some instances, this can lead to plantar fasciitis, and in others, it may make an existing ailment worse.
For those who are overweight or clinically obese, losing a few pounds and maintaining a healthy weight can reduce pain and inflammation. Not only that, but it might help you heal from the condition quicker and prevent plantar fasciitis from returning.
8. Opt for Supportive Footwear
When it comes down to it, wearing proper shoes might be the best plantar fasciitis home treatment. Almost anyone can benefit from supportive footwear, but it’s even more critical for those prone to the condition. This includes people who are on their feet for several hours a day, high-impact athletes, and overweight individuals. If this is you, we offer some of the best flats for plantar fasciitis. They offer the maximum amount of support and comfort without sacrificing style.
If none of the above methods are helping your condition, consider plantar fasciitis taping. This is a common home remedy known to provide support to your arches and relieve the pain and inflammation in your heel.
Supportive Plantar Fasciitis Shoes from Vionic
At Vionic, we believe the right pair of shoes makes a world of difference in your everyday life. We carry a wide selection of supportive footwear specifically designed to prevent plantar fasciitis and reduce the symptoms.
If this sounds too good to be true, we’ve got the data to back it up. A peer-reviewed study clinical study shows that contoured shoes from Vionic can actually alleviate heel pain when they’re worn consistently. In addition to the recommended home remedies for plantar fasciitis, a new pair of shoes can make an immense difference.
Uncomfortable, improperly fitting shoes shouldn’t prevent you from doing the things you want to do. Not only that, but supportive footwear can be stylish. At Vionic, we offer plantar fasciitis shoes for women and men for all occasions, including boots, sneakers, ballet flats, loafers, oxfords, heels, slip-ons, comfortable walking sandals, wedge heels, mules, and even supportive slippers.
We pride ourselves in supplying footwear that looks good, feels good, and doesn’t impede on your quality of life. Whether you’re looking for something to wear on the job, going out, hanging out, heading to the beach, or dressing up for a special occasion, Vionic has the perfect pair for you. Browse our impressive collection of plantar fasciitis shoes for men and women today!