Self-Care Solutions for Plantar Fasciitis Sufferers

Plantar fasciitis causes pain in the heel. As a matter of fact, it is the most common problem in heel pain. Plantar fasciitis relates to the swelling, injury, or irritation of the plantar fascia area of the foot. This is a flat ligament that connects your toes and heels. Strain from prolonged standing or walking is often the cause of irritation to this ligament. The following will discuss some of the self-care options you have if you suffer with this foot condition.

  • Foot Rest – Allow some time for your feet to rest. Whenever you can, take time to kick back with your feet up and relax to alleviate the irritation to the plantar fascia ligament. This may require that you cut back on certain activities that cause the heel pain.
  • Stretching – Since the plantar fascia is located between the heel and toes, doing some stretches of the calves and toes can help reduce the pain and strengthen the ligament. You can do these stretches almost anywhere and several times a day. Towel stretches, like those done in the practice of yoga are beneficial for this kind of stretching.
  • New Shoes – You may think your favorite pair of shoes are comfortable, but if they fail in the arch support department, you are causing your problem with plantar fasciitis. Look for quality shoes with ample arch support. A cushioned sole is also beneficial for absorbing the shock when you are on your feet. If you cannot find a pair of shoes that provide ample support for your needs, an orthotic insert may be needed. Remember to use both inserts even if you only have pain in one foot.
  • Pain Relief – Over the counter pain relievers or ice packs can help reduce pain and swelling caused by plantar fasciitis. Make sure you choose a product that works for you or that is recommended by your doctor for the problem.

If self-care treatments do not provide ample relief from the pain and inflammation of plantar fasciitis, consult with your doctor about medical treatments available for you. Your doctor may recommend special splints you wear at night, steroid shots, or other kinds of medical treatments. Surgery is a last resort and not a common treatment for this foot condition. You can learn more about plantar fasciitis and treatments at

Writen by Bradford Todd