Plantar Fasciitis Self-Care Guide to Help Manage Pain

Plantar fasciitis is a common condition affecting an estimated 10% of adults in the United States at some point in their lifetime1. It’s often the culprit behind persistent foot pain and can begin with your very first steps in the morning. The good news is that there are numerous remedies for plantar fasciitis making it a condition many are able to manage with a few simple lifestyle adjustments.

Keep reading this guide to plantar fasciitis self-care to learn what this condition is, what causes it, and how to manage symptoms to feel better on a daily basis. As every person reacts differently to various methods, you may need to experiment with techniques until you find the plantar fasciitis self treatment that works best for you.

What Is Plantar Fasciitis and What Causes It?

Plantar fasciitis is a condition caused by the inflammation of the plantar fascia, which is a thick band of tissue that runs across the bottom of your foot. It serves to connect the heel bone to your toes and is the most common source of foot pain in adults. The inflammation is typically caused by excess pressure or strain put on the plantar fascia tissue and commonly manifests as sharp, shooting pains in your foot.

The pain is usually most prevalent first thing in the morning or as pain from sitting too long. The effects of plantar fasciitis can be debilitating, making it challenging or painful to be mobile, especially after periods of rest. People living with plantar fasciitis may find it difficult to stand or walk when they’re first getting back on their feet.

Common Causes of Plantar Fasciitis

What causes plantar fasciitis? As previously mentioned, one of the most important parts of determining effective remedies for plantar fasciitis is understanding the root cause of your discomfort.

Some of the most common causes of plantar fasciitis are:

• Overuse or excess strain from running or standing for long periods.
• Wearing shoes without the right support.
• Obesity or sudden weight gain.
• Tightness in calf muscles or your Achilles tendon.
• Age-related changes in your feet.

Common Symptoms of Plantar Fasciitis

Now that you have a better understanding of what this condition is and how it comes about, let’s discuss common symptoms of plantar fasciitis. Recognizing these symptoms will help you learn the most effective plantar fasciitis self-care methods for your body. Each person’s body will respond differently, so it may take some trial and error to see what’s best for you.

Common plantar fasciitis symptoms to be on the lookout for include:

• Sharp pain in your heel or arch of your foot, especially first thing in the morning.
• Foot pain after longer periods of standing or sitting.
• Swelling and tenderness in your heel.
• Intensified foot pain after exercise or physical activity.
• Stiffness in your foot after being inactive for a while.

Plantar fasciitis is most common in people ranging from ages 40 to 60, though it can affect people of any age. Taking steps towards plantar fasciitis self treatment early on may alleviate or potentially prevent you from experiencing symptoms altogether.

Plantar Fasciitis Self-Care Techniques

Managing plantar fasciitis involves a combination of techniques to reduce inflammation, alleviate pain, and prevent further strain on your feet. Consistency is key to achieving the best results and combining multiple methods can enhance your relief. Below are several effective self-care techniques to help manage plantar fasciitis.

While it’s crucial that you discuss symptoms and solutions with your doctor before beginning any new health routines, plantar fasciitis self treatment may be enough to handle this condition on your own. While more severe cases may require further medical assistance, plantar fasciitis self-care techniques can get you back on your feet pain-free in no time.

Some of the most common remedies for plantar fasciitis you can make part of your daily routine are:

1. R.I.C.E. method
2. Foot stretches and exercises
3. Strength building techniques
4. Ice therapy
5. Foot soaks
6. Shoe inserts
7. Correct footwear
8. Foot taping

1. R.I.C.E. Method to Treat Plantar Fasciitis

The R.I.C.E. method (rest, ice, compression, elevation) is one of the most common plantar fasciitis self treatment methods people try. The first element of this method, rest, is arguably the most important because it lets your plantar fascia heal without adding additional strain. During your recovery period, you should limit activities that put excess pressure on your feet, so limit running or standing for long periods of time until you’re back to being pain-free.

Elevation is another major component of the R.I.C.E. method. The benefits of elevating legs and feet as part of plantar fasciitis self-care stem from increasing blood circulation and reducing inflammation more quickly. This is why many people living with this condition have turned to zero gravity chairs as an effective tool for plantar fasciitis self treatment.

Zero gravity chairs are designed to elevate your legs above the heart level and distribute weight evenly along the body. While the primary benefits of zero gravity position are most often noted for back pain relief, using a zero gravity chair for inflammation reduction is perfect for managing plantar fasciitis symptoms.

2. Stretch Exercises for Plantar Fasciitis Self Treatment

Stretching exercises are another method for plantar fasciitis self-care, as they alleviate tension in your plantar fascia and calf muscles, reducing pain to increase mobility and flexibility.

Many people do calf stretches as part of these remedies for plantar fasciitis. For this stretch, stand and face the wall with one foot slightly back. Keeping the back leg straight, bend your front knee and hold the position for 20 to 30 seconds before switching legs. Make sure you only deepen this stretch within your physical limitations so as not to cause accidental damage. Calf stretches relax the calf muscles and reduce tension in your plantar fascia tissue.

Another stretch to consider as part of your plantar fasciitis self-care routine is simply called the plantar fascia stretch. For this, take a seat on a chair and cross one leg over the opposite knee. Slowly and gently pull your toes back toward your shin until you feel it stretching the arch of your foot. Hold it for 15 to 30 seconds, then switch to the other side. This is one of many recliner exercises you can do in a zero gravity chair to ensure you’ve got the right support and to combine multiple remedies for plantar fasciitis.

3. Strength Building Techniques for Your Feet

Where stretches are meant to loosen up your tissues and muscles, strengthening exercises may help prevent future symptom flare-ups. That’s why strength building techniques are excellent additions to your plantar fasciitis self-care routine. 

Try doing towel curls, which are simple yet effective. Begin by placing a towel on the floor and use your toes to scrunch it up towards you. It may sound like an odd exercise, but it’s effective for strengthening the muscles in your feet to improve function and avoid plantar fasciitis pain.

Similar to towel curls, others choose methods like marble pickups. For these, you’re exercising the dexterity of your foot muscles to pick up marbles from the floor and place them into a container. Not only does it work as a plantar fasciitis self treatment method, but it also builds on your coordination and balance for long-term benefits.

4. Ice Therapy Application for Plantar Fasciitis

Ice therapy can be done on its own or combined with other remedies for plantar fasciitis, like the R.I.C.E. method. Applying ice to the area helps reduce inflammation and provides a numbing effect that alleviates plantar fasciitis pain. Instead of just applying an ice pack flatly to your foot, use an ice pack or a frozen water bottle and roll it under your foot for 15 to 20 minutes several times a day. This doubles up on your remedies for plantar fasciitis through ice therapy application and stretching your foot muscles. 

5. Foot Soaks to Relax Muscles

Soaking your feet in warm water with Epsom salts is another plantar fasciitis self-care method to consider. Epsom salts contain magnesium sulfate, which helps relax muscles and reduce inflammation, making them ideal for managing plantar fasciitis symptoms.

For your foot soak, fill a container or your tub with warm water. Add a few tablespoons of Epsom salts and soak your feet for 15 to 20 minutes. It’s perfect as part of a relaxing night time routine or other end-of-the-day home remedies for swollen feet. For added benefits, consider adding essential oils like lavender or eucalyptus to the water, as well. These oils have natural anti-inflammatory properties that will add to your plantar fasciitis self-care regimen.

6. Shoe Inserts to Manage Plantar Fasciitis

Continuing on our discussion of plantar fasciitis self-care techniques for pain relief and prevention comes shoe inserts. Orthotic inserts give your shoes additional cushioning and arch support your shoes may be missing. They help distribute pressure more evenly while walking and lower excess pressure on your plantar fascia.

When you’re choosing shoe inserts, make sure you’re picking one with good arch support and material that supports your foot. Some of the best are made from gel or memory foam materials.

7. Correct Footwear for People With Plantar Fasciitis

Outside of shoe inserts, you also need to make sure you’re wearing the right kind of shoes to support plantar fasciitis self-care. Shoes with good arch support, cushioned soles, and that fit you properly reduce strain on your plantar fascia and help with how to relieve leg pain from standing all day. Try to avoid high heels and shoes with poor support because they can make plantar fasciitis symptoms worse.

8. Foot Taping for Plantar Fasciitis Treatment

Last but not least, on our list of plantar fasciitis self-care techniques is foot taping. Taping your foot provides additional arch support and reduces strain on your plantar fascia. Use athletic tape to build a supportive structure around your foot. It doesn’t just alleviate pain, it can help prevent future flare-ups from occurring. This is especially useful as part of post run recovery tips where your feet have experienced a lot of stress.

To tape your foot for plantar fasciitis self treatment, start with a base layer of adhesive tape to protect your skin. Then you can use athletic tape to build a supportive pattern, focusing on the arch and heel areas. Make sure it’s not too tight so you don’t restrict blood circulation, but you don’t want it too loose or it could also come off.

Managing Pain Through Plantar Fasciitis Self-Care

Managing plantar fasciitis involves a multifaceted approach that combines rest, ice therapy, stretching, and the use of supportive footwear. By consistently applying these self-care techniques, you can alleviate pain and promote healing. Remember to be patient with your progress and consult with a healthcare professional if your symptoms persist or worsen. With dedication and the right strategies, you can effectively manage plantar fasciitis and improve your overall foot health.

Remedies for plantar fasciitis are easy to integrate into your daily routine and can make a huge difference in your overall well-being. Don’t wait until you’re already experiencing symptoms to start these plantar fasciitis self-care techniques, either. Instead, make them part of a healthy habit now to potentially prevent flare-ups from occurring in the future. Consult your doctor for professional medical guidance before beginning a new routine, but with a few small changes, you can be pain-free and back on your feet in no time.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.

Additional Sources

1. https://www.ncbi.nlm.nih.gov/books/NBK431073/