Plantar fasciitis is a foot condition that results from inflammation of plantar fascia ligaments in the feet, which can cause brutal pain in heels.
If you are wondering how to treat plantar fasciitis at home, there are many home-based treatments that you can apply to both help with the pain caused by plantar fasciitis, and in certain cases help with the underlying condition itself.
Please keep in mind that this website does not provide medical advice.
Read on to discover how to treat plantar fasciitis at home.
Background Info On Plantar Fasciitis
Plantar fasciitis is one of the most common foot conditions in the world and causes stabbing, intense pain in the foot.
It is caused by inflammation of the plantar fascia, which is the long and thin ligament underneath the skin of the foot.
Usually, the condition appears in the morning, although this is not always the case. For most people, plantar fasciitis is usually caused by either high-end intensive activity such as running, obesity, or returning to activity after a long period of immobility.
How To Treat Plantar Fasciitis At Home: Utilize Plantar Fasciitis Inserts – Corefit Moldable Custom Orthotics
Corefit Moldable Custom Orthotics are a phenomenal choice when treating plantar fasciitis.
These moldable, customizable orthotics are the same type used by podiatrists throughout the world to help with arch support, poor alignment, heel spur, and of course, plantar fasciitis.
Customizing the orthotics is incredibly easy – simply place them in a pot of hot water for 90 seconds, remove them using tongs, and then while wearing socks mold them with your fingers to the contours of your foot.
Once it has cooled off, you are now ready to place them in your shoes and experience relief from foot pain, knee pain, and plantar fasciitis.
We believe that for many people, Corefit Moldable Custom Orthotics are the best way to treat plantar fasciitis at home.
Massage Using a Golf ball
The golf ball is an incredibly common but powerful massaging tool that you can use to manage pain from plantar fasciitis. By rolling it beneath your feet, the ball provides comfort and relieves pain.
You can massage while sitting at your desk or standing. The latter applies steady pressure.
The force exerted by the golf ball distracts your brain pain receptors and increases the blood flow in both the heel and the arch.
Consequently, you also experience a breakdown of painful adhesion on the affected ligaments. You can get extra relief by placing the ball in a freezer for some time before starting the exercise.
Use TENS Therapy – Pain Therapy System Pro TENS Machine Unit
Pain Therapy System Pro TENS Machine Unit is another phenomenal home treatment for plantar fasciitis. Tens therapy uses nerve stimulation to treat plantar fasciitis.
This method involves stimulation of feet nerves using small doses of electric current to intercept the pain-signal brain mechanism and improve blood flow in the affected area.
Ten devices resemble a pair of sandals that you place beneath your feet as you rest. However, they all have attached electrodes that send electrical currents to your aching muscles, helping with a variety of muscle issues.
A tens therapy device also reduces stiffness, inflammation, and the pain you experience when you are walking or engaging in motion activities.
We highly recommend utilizing the Pain Therapy Systems Pro TENS Machine Unit to help with your plantar fasciitis.
Invest In Orthodics Shoes – Orthofeet Plantar Fasciitis Orthopedic Shoes
Orthofeet Plantar Fasciitis Orthopedic Shoes are phenomenal shoes that have been specifically designed to help prevent the pain that is caused by plantar fasciitis along with many other common foot issues such as neuropathy, diabetic feet, bunions, hammertoes, and more.
The shoes work by utilizing a high-quality orthotic insole with a heel pad that alleviates pressure, thus helping foot pain tremendously.
In addition to the orthotic insole, Orthofeet Plantar Fasciitis Orthopedic Shoes also utilizes a proprietary cushioning system further help alleviate pain.
In addition to being phenomenal for preventing and managing plantar fasciitis pain, the shoes are also incredibly stylish! We highly recommend utilizing a pair of Orthofeet shoes.
Use a Washcloth
A simple washcloth can be used to reduce pain resulting from plantar fasciitis condition. The washcloth offers fast and effective pain relief at home and when working.
While you’re seated, place the washcloth on the floor, right in front of your toes.
Then, use your toes to pull the washcloth underneath the foot. This process helps to strengthen weak muscles in the foot that often led to plantar fasciitis.
It’s advisable to engage both feet simultaneously for this process to be productive.
Use Ice Packs
Icing the affected heels is an effective way to relieve pain from heel spurs and plantar fasciitis.
The ice shouldn’t drip. Otherwise, it will soak your feet. You can also use the cheap ice pack slippers.
When you fix them with soft Velcro strap, they stay in one place and fit the bottom of your feet comfortably. The sandals will relieve pain when you wear them.
Place the slippers back in a freezer to keep them ready for the next time you want to use them.
Toe Separators – Dr. JK Toe Separators and Toe Straightener
Toe separators are useful in elongating shrunken tendons or those have become shortened. This process helps to uncurl thereby encouraging your toes to get back to a normal position.
We recommend using Dr. JK Toe Separators and Toe Straightener. In addition to helping with plantar fasciitis, the device also helps to improve the flow of blood to the feet.
Dr. JK Toe Separators and Toe Straightener and helps reduce both foot and heel pain.
Additionally, the separators help to improve and strengthen your toe muscles and the connecting ligaments. You can use toe separators to align and stretch the toes and feet gently when you are resting.
Your feet become stronger, and they experience great relief after this process.
Dry cupping uses the vacuum principle to relieve pain resulting from plantar fasciitis. You position the cup on the skin of the affected heel to create a vacuum.
This applies negative pressure causing increased blood flow to the affected area.
With dry cupping, you’ll experience instant pain reduction and breaking of plantar fascia adhesions. You can purchase a cupping system online and do it at home.
Engage in different dynamic stretches beneath your working desk, or during breaks.
By stretching, you improve the strength and flexibility of the plantar ligament.
You can use a pebble, a wall, staircase or a belt to stretch and relieve the pain and strengthen the affected ligament.
Stretching is one of the easiest and most effective ways to treat plantar fasciitis at home. Best of all, it is completely free!
Talk to your doctor to discuss what intensity of stretching is right for you and your lifestyle.
Use A Plantar Fasciitis Foot Brace – AEXCare Foot Brace
AEXCare Foot Brace is a fantastic foot brace specifically designed to help treat plantar fasciitis.
It can be worn day and night and keeps the foot in a comfortable position to help prevent the inflammation and cramping that can cause plantar fasciitis.
By wearing the brace at night, you can prevent the pain caused by plantar fasciitis during the day.
You have to keep in mind that like any foot brace, the results here slowly over many months. This is in no way an overnight fix for your plantar fasciitis.
What ends up happening is that by wearing the brace every night (or day), the muscles slowly return to their natural form, preventing plantar fasciitis and allowing you to live pain-free.
Thick Book Exercise
Thick book treatment method uses a thick book to help relieve plantar fasciitis pain as well as strengthen your feet muscles and ligaments.
Any book will do, even your favorite novel, as long as it is thick enough to support your weight.
Place the book two feet away from the wall. Then stand on it with the heels hanging from the back edge.
Then with your hands in front, lean forward slowly until you touch the wall and support your weight against it. Stay in that position for 15 seconds and then straighten your back and lift your feet up and down by the feet ball.
You can repeat this exercise by stretching one foot and alternate with the other one until you experience relief.
Eat More Turmeric
Turmeric has been shown to be an anti-inflammatory agent, meaning it can help prevent and lower the pain associated with plantar fasciitis.
Consider adding more turmeric to your daily diet to reap the benefits of this phenomenal spice. It is also available in supplement form.
Talk to your doctor if you want to start using turmeric supplements. This website does not provide medical advice.
Use A Water Bottle
You can turn a simple water bottle into a handy tool for treating plantar fasciitis. Sit in a chair and roll the bottle between your socket ball and your feet for about ten times.
Then alternate the feet and apply constant pressure but not directly to the point of the pain.
You can freeze the bottle before commencing for excellent results.
What Causes Plantar Fasciitis?
Plantar fasciitis can be caused by a number of underlying factors, although the most common is obesity, which points increased pressure on the muscles and joints, and high-intensity activities such as running, ballet, and intensive sports.
Additionally, simple aging also increases the likelihood of developing plantar fasciitis.
These activities put increased strain on the bottom of the foot, which usually acts as a cushion to absorb the impact of the body.
Eventually, the muscles in the foot can become strained, leading to conditions like plantar fasciitis.
This can become so painful that it causes some people to become bedridden.
Thank you for taking the time to read this article. The methods listed above on how to treat plantar fasciitis at home can help relieve plantar fasciitis pain and some can even help with the underlying condition.
Please keep in mind that this website does not provide medical advice.
Talk to your doctor if you believe you are suffering from plantar fasciitis or any other medical issue.
I am the founder of DestroyNailFungus, and I do my best to provide comprehensive guides on health and wellness.
When I’m not running the site, I enjoy spending time outdoors and drinking coffee.