7 Effective Remedies for Plantar Fasciitis

by Sep 16, 2020Feet Tips0 comments

Are you suffering from foot and heel pain? You may have plantar fasciitis, which affects the plantar fascia, the thick band of tissue that connects your heel to the front of your foot where your five toes are located. This tissue band supports your foot’s natural arch and provides a spring in your step by gently stretching and springing every time you take a step.

Inflammation and soreness in your plantar fascia can cause pain in your feet or foot arch, resulting in difficulty walking, running, or performing simple, functional tasks that involve the feet.

If you suffer from plantar fasciitis, undergoing physical therapy may reduce your pain and improve your overall mobility. Your physical therapist (PT) may employ various procedures like iontophoresis or ultrasound to treat your condition. However, no sufficient evidence supports the effectiveness of these treatments for plantar fasciitis. Your P.T. can also assess your condition to determine the best treatment plan to address underlying medical conditions that causes your pain.

Being informed about your condition is essential for the effectiveness of your physical therapy. Your P.T. should be able to recommend a proper treatment plan and explain why it is necessary for your condition. Below are some things you can do if you have plantar fasciitis. Make sure to apply these principles accordingly to your situation. Remember to check with your doctor or physical therapist before proceeding with any treatment or self-care regimen to ensure it is safe for your specific condition.


One of the crucial things you can do if you have plantar fasciitis is resting your foot. It would help if you found ways to relieve the stress and strain from your plantar fascia.
The R.I.C.E. method is a traditional way of treating acute musculoskeletal injuries. It’s an acronym for rest, ice, compression, and elevation.

Recently, a different and more proactive acronym was developed to treat acute plantar fasciitis. This is the P.O.L.I.C.E. method, which stands for protection, optimal loading, ice, compression, and elevation.

The first phase of the injury management, the protection phase, requires that you rest your foot for three to five days before starting any exercise. During this time, your physical therapist can help you decide when to begin optimal loading, which involves the gentle stretching and strengthening of your foot and ankle supporting musculature.

Stretching Exercises

Gentle stretching of the plantar fascia and foot and ankle muscles can improve mobility and promote healing for those with plantar fasciitis.

One type of stretch that you can benefit from if you have plantar fascia is the plantar fascia wall stretch, which gently elongates your plantar fascia. Stretching your calf muscles using a towel may also improve your foot and ankle muscles’ flexibility and mobility.

Strengthen Muscles that Support Your Foot

The weakening of the muscles supporting your foot and ankle may also sometimes contribute to your plantar fasciitis, so you may benefit from strengthening your calf, anterior tibialis muscles, or posterior tibialis muscles.

The toe towel grab, which involves picking up a towel using your toes, is a simple way to stretch and flex the foot to improve balance, support your feet’ arches, and increase overall foot strength. Remember to communicate with your physical therapist to find out which strengthening exercises are right for you.

Try Ice Bottle Massages

During the acute and early phases of your plantar fasciitis management, an ice bottle massage may alleviate the pain and swelling caused by inflammation. This simple and effective method entails slowly rolling your foot over a frozen water bottle for 10 minutes, pressing your foot gently into the bottle to massage your plantar fascia.

Try Kinesiology Taping

Kinesiology taping is a method that may be recommended by your P.T. to support your foot’s natural arch while giving neural stimulation to your foot and ankle. This method involves placing strips of a flexible cotton tape called kinesiology tape on your body in specific directions. The tape is used to gently lift your foot and ankle’s skin, promoting healing and better circulation to the injured area. If you decide to employ this treatment procedure, make sure to communicate with your P.T. to ensure proper execution.

Use Orthotics or Shoe Inserts to Support Your Arch

Use Orthotics or Shoe Inserts to Support Your Arch
Changes in your foot’s arch may trigger or worsen the heel pain you are experiencing due to your condition. Your P.T. can assess if your arch has fallen or abnormally high, and whether it is contributing to your pain.

Wearing shoe inserts or orthotics can support your foot’s arch by taking pressure off your plantar fascia as it is healing from injury. An orthotics can support your foot and keep it in a neutral position while you walk or run.

Another option is custom molded shoe inserts, but these can cost more. If you don’t have enough budget for this, a simple, low-cost initial solution is to try off-the-shelf shoe inserts that support your foot’s medial arch. These shoe inserts may give the necessary support and relief for the pain caused by plantar fasciitis.

Wear Appropriate Shoes

If you have plantar fasciitis, wearing appropriate shoes is crucial. While high heels may look nice, it is not the sensible choice to support your feet in your current condition.
Many people are used to walking barefoot around the house, but not wearing supportive shoes may be painful or even impossible if you have plantar fasciitis. Wearing supportive shoes all the time is essential to take the pressure off your plantar fascia and allow your foot to heal.

If you’re suffering from heel and foot pain due to plantar fasciitis, take the necessary action to reduce your pain and improve your mobility. This may entail resting, using ice, and doing simple exercises to stretch and strengthen your foot and ankle muscles.

In some cases, persistent plantar fasciitis may require more invasive treatments like cortisone injections, or even surgery. If your heel and foot pain have been bothering you for more than a few months, consult with a doctor who can help you manage and treat your condition.

If you have plantar fasciitis, Fritzy Feet can provide you with orthotics and shoe inserts to alleviate the pain associated with your condition. We have several Certified Pedorthists who can assist you in choosing the right product for your foot problems. For more information, call us at 303-343-4444, or send us a message at denver@fritzyfeet.com.

Thanks Denver!

Thanks for all the memories, as of September 2022, Becks Shoes will now be your home for comfortable footwear. 

If you need to reach me for questions or concerns, I can still be reached at my email:  denver@fritzyfeet.com