4 Things You Can Do to Manage Your Plantar Fasciitis Pain at Home

Plantar fasciitis is an extremely common cause of heel pain. It often strikes seemingly out of nowhere and is worse in the morning or when you’ve taken a break from physical activity. 

This condition can affect people of all ages, but it is more common in runners and people who spend a lot of time standing. Your risk of plantar fasciitis increases with age. People who are overweight are also more likely to develop plantar fasciitis. 

Board-certified foot and ankle surgeon Angela Jacob, DPM, D.ABFAS, FACFAS and her team at Precision Foot & Ankle Center offer the latest advances in treating conditions such as plantar fasciitis. We understand that any issue with your feet can have an impact on your mobility and ability to stay active. Keep reading to learn what you can do when heel pain strikes, and when to see a doctor. 

What is plantar fasciitis?

Plantar fascia ligaments in the feet help us absorb shock as we go about our daily lives. Plantar fasciitis can occur when these ligaments become inflamed or damaged, causing pain in one or both heels. 

This pain frequently interferes with a person's daily activities because it causes pain while walking or applying pressure to the foot.

Plantar fasciitis is most common between the ages of 30 and 60, and causes a sharp pain on their first morning steps. The pain usually fades as you move around, but it may return if you stand for an extended period of time or stand up after sitting for an extended period of time.

While the precise cause of plantar fasciitis is unknown, it is more common in people who are overweight or runners. 

By reviewing your medical history and performing an examination, Dr. Jacob can help you determine whether you have plantar fasciitis or another condition. Starting treatment as soon as possible can help you find relief and get back to your normal routine. Try these tips to ease heel pain at home.

#1 – Massage your feet

Massaging your feet with a golf ball or tennis ball at home is a simple and effective way to relieve heel pain. You can use the ball while sitting at your desk, or take a short break from standing to roll the ball beneath your foot with steady pressure. 

Don't be afraid of "hot spots" of pain. When you reach a tender spot, apply steady pressure for several seconds (without causing sharp or intense pain) before rolling the ball again.

This massage increases blood flow to the arch and heel, and breaks down painful adhesions on the plantar fascia ligament. 

#2 – Stretch

Stretching can significantly reduce heel pain. There are many stretches that you can do whenever you have a few minutes to spare. Stretching is one of the most effective ways to relieve pain and heal plantar fasciitis because it improves the plantar fascia ligament's flexibility, and strength.

To perform one such stretch sit in a chair and fold a towel lengthwise to make an exercise strap. Place the folded towel under the arches of both feet and sit down. Grab the ends of the towl with both hands and pull the top of your foot toward you and hold for a few seconds. Repeat three times.

#3 – Rest

Giving your injured foot a rest is the first step toward healing plantar fasciitis. Overuse and pressure on the plantar fascia ligament is the main cause of heel pain. While movement is beneficial, you should avoid or modify activities that cause foot pain or put extra strain on your feet.

#4 – Wear supportive shoes

Wearing proper footwear is vital for maintaining good foot health. Shoes that fit properly and that are the appropriate size, shape, and fit for your foot will help to keep your feet happy. Avoid wearing pointy-toed shoes or high heels. 

Look for styles with wide toe boxes so your toes don't rub together while wearing them. Soft soles and arch supports that distribute pressure evenly across your foot are also beneficial.

When to see a doctor about heel pain

When at home measures fail to relieve your heel pain, it’s time to see a doctor. There are several approaches to treating plantar fasciitis, depending on the exact nature of your case, your symptoms, and your personal medical history. 

Corticosteroid injections can quickly relieve inflammation to give your plantar fascia ligament some time to heal. Physical therapy and walking boots are also beneficial.

Dr. Jacob provides platelet-rich plasma therapy, a regenerative treatment that uses the patient’s own blood to enhance and accelerate healing. 

In some cases surgery is the best option. Surgery involves releasing part of the plantar fascia ligament to relieve tension. 

You’re in highly capable hands when you choose Precision Foot & Ankle Center for your foot and ankle care needs. If you’re dealing with persistent heel pain, our team can help you get relief. Call our West Bloomfield, Michigan office where a knowledgeable team member can assist you in scheduling a visit with Dr. Jacob.