Plantar Fasciitis Exercises and Home Care
It is very likely that on your first appointment to discuss your plantar fasciitis, your podiatrist will recommend some Plantar Fasciitis Exercises and in-home treatment methods. These simple treatments are ones you can perform on your own. After some experimentation, you will likely find the method (or combination of methods) which works best for you.
Some plantar fasciitis home remedies are:
- Give your feet a rest. Reduce or eliminate those activities that might be the cause of your heel pain.
- Only use footwear with proper support. Footwear with good heel cushioning and arch support will reduce the pressure and shock that walking and running have on your feet.
- Use over-the-counter shoe inserts (orthotics). Many retailers carry shoe inserts made of felt, rubber or plastic. When properly used, shoe inserts can reduce pulling and tension on the plantar fascia ligament.
- Regularly ice your heel. Ice will reduce swelling. If you are using contrast baths (alternating cold and hot water) always end with cold water. Some people find this helpful but heat by itself can worsen the symptoms in some people. If, after 2 or 3 days, you find that ice packs are not helping, try moderate heat. For example, a heating pad on the lowest setting may help.
- Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (brand names Advil or Motrin), naproxen (brand name Aleve), or other can be used to reduce the pain bring down the inflammation. Always read all the information on the labels before taking any medications. Direct any questions to the pharmacist or doctor. All NSAIDs come in pill form and some come in a cream that can be rubbed over the trouble area.
- Wear a splint at night. Night splints are designed to softly extend the Achilles tendon and plantar fascia ligament while you sleep. They prevent the tendon and ligament from tightening while you sleep, therefore reducing pain in the morning.
Plantar Fasciitis Exercises
- Stretch and complete strengthening exercises. By exercising you will strengthen the ankle and foot muscles leading to a better supported the arch. Exercises that stretch the Achilles tendon and plantar fascia will lead to increased flexibility.