Home Care for Plantar Fasciitis

Avoid heel stress:

• Avoid activities that put stress on your heels, such as jumping, distance running, marching, or dancing.
• Stay active with low-impact activities to prevent the plantar fascia from getting stiff.

Stretch:

• Stretch 2 to 3 times per day at home.  Follow these instructions for stretching exercises.
• Let us know if you'd like a referral for physical therapy to help you with exercises.

Wear supportive footwear, starting with your first step out of bed.  Do not walk barefoot or wear flat slippers.

• Make sure your shoes have cushioned soles and good arch support.
• Consider using silicone heel inserts.

Consider orthotics.  Try over the counter first, since they are less expensive.  Then, if this helps, consider custom orthotics fitted by a podiatrist.

Sometimes being overweight can make your symptoms worse.  Let us know if you'd like help losing weight.

Ice – Apply ice to painful areas for up to 20 minutes, 4 times per day.

Anti-inflammatory medications:

• If you can, take non-steroidal anti-inflammatory drugs (NSAIDS), such as naproxen (Aleve).  Follow the dosing instructions on the package.  Take as needed for 2 to 3 weeks.  Take NSAIDS with food or milk to avoid upset stomach.
• If you cannot take NSAIDs, apply diclofenac (Voltaren) pain relief gel (available at your local drugstore) to your heel up to 4 times per day for up to 3 weeks.
• Let us know if you're not sure if you can safely take NSAIDs.

Some people find taping their foot with athletic tape to be helpful.  Here's one way to tape.

If you've tried supportive footwear with heel support and daily stretching for around 1 month and you're still having symptoms, we may recommend a night splint for plantar fasciitis.  You can buy it from your local pharmacy or online.  It typically takes around 6 weeks to notice a benefit, so be patient!

If your symptoms come back after you've stopped using the splint, use it again for a few weeks until the symptoms go away.

There are multiple other "cures" listed on online sites.  If you're interested in trying something else not listed in this article, please check with us or another medical provider first.