Plantar Fasciitis Self-Care

Rest Your Foot

One of the most effective ways to manage plantar fasciitis is to rest your foot. This helps relieve the physical stress that contributes to inflammation.

The R.I.C.E. method is a protocol commonly used to treat muscle or joint injuries involving rest, ice application, compression, and elevation.

A similar protocol commonly prescribed to people with plantar fasciitis is the P.O.L.I.C.E. method. This involves protection of the foot, optimal loading exercises, ice application, compression, and elevation.

The protection phase is the first and arguably most important part of the P.O.L.I.C.E. method, during which time you rest your foot to protect it from further injury.

The protection phase usually lasts three to five days after acute symptoms develop, after which optimal loading exercises (such as gentle stretching or strengthening exercises) are added to the protocol.

Stretching Exercises

When you have plantar fasciitis, gentle stretching of the plantar fascia can help improve your mobility and ease heel pain.

The plantar fascia wall stretch is a simple way to gently elongate your plantar fascia. To do this:

1. Remove your shoes and face the wall, standing a foot or so back.
2. Position your foot so that your toes rest on the wall and the back of your heel rests comfortably on the floor. Your big toe should be bent gently backward (as pictured).
3. Press your body weight forward, feeling a gentle stretch along the bottom of your foot. (There should be no pain. If there is, stop.)
4. Hold this position for 15 seconds, then ease back.
5. Repeat the stretch four more times.
6. Repeat with the opposite foot.

You might also find it useful to roll a ball or water bottle under your foot. You can do this standing or sitting in a straight-backed chair.

Strengthening Exercises

Sometimes, weakness in muscles that support your foot and ankle may contribute to plantar fasciitis. Strengthening muscles in your calf, including the anterior tibialis or posterior tibialis muscles, can often help.

To do a seated anterior tibialis stretch:

1. Sit in a straight-backed chair with your feet placed flat on the floor shoulder-width apart.
2. Lower your right knee and place the top of your right foot on the floor with your toes pointed backward.
3. Gently press the top of your foot toward the floor.
4. Hold this position for 30 seconds.
5. Repeat with the other leg.
6. Switch back and forth until you've completed three sets per foot.

To do a posterior tibialis stretch (also known as a "runner's stretch"):

1. Stand facing the wall about 12 to 18 inches back.
2. Extend your arms and place both hands on the wall.
3. Keep one knee straight with your heel and foot planted firmly on the floor.
4. Bend the other knee so that the bulk of your weight is on the opposite leg.
5. Gently lean forward until you feel a pull in the back of your grounded leg.
6. Hold for 30 seconds
7. Repeat with the other leg.
8. Switch back and forth until you've completed three sets per foot.

For a stronger stretch, stand several feet back from the wall (as pictured).

Ice bottle Massages

When plantar fasciitis causes acute (sudden, severe) pain, you may benefit from using ice to help control the inflammation and pain.

An ice bottle massage is a simple and effective way to ice your foot while gently massaging the plantar fascia. Simply freeze a bottle of water and roll it slowly under your foot for 10 to 15 minutes while seated or standing.

You can do this every hour during acute episodes, but be careful not to over-ice the foot as this could lead to frostbite. For added protection, place a cloth barrier between your foot and the bottle.

Therapeutic Foot Soaks

Cold and heat therapies are used to treat many muscle or joint problems. Cold is used for the acute phase of treatment, while heat is incorporated during the healing phase after the acute pain and swelling have eased.

Cold and hot foot baths benefit plantar fasciitis in different ways:

• Soaking your feet in cold (not icy) water for 10 to 15 minutes causes blood vessels in the foot to shrink, reducing inflammation and pain.
• Soaking your feet in warm (not overly hot) water for 10 to 15 minutes can aid with healing by widening blood vessels and providing more oxygen and nutrients to injured tissues.

Another way that people manage plantar fasciitis is with a contrast bath. This involves soaking your feet for one minute in ice water before moving them to a tub of warm water (no hotter than 140 F) for three to four minutes. This can be continued back and forth for 20 to 30 minutes.

Shoe Inserts or Orthotics

Changes in the arch of your foot may contribute to the heel pain associated with plantar fasciitis. Your physical therapist can help determine if your arch has fallen or if it is abnormally high and if this is contributing to your pain.

Shoe inserts or orthotics can help to support the arch of your foot to help take pressure off your plantar fascia as it is healing from injury. The orthotics can support your foot and help keep it in a neutral position while walking and running.

Custom molded shoe inserts may be necessary to help treat your condition, but these can be costly. A simple, low-cost solution is to try off-the-shelf shoe inserts first that support your foot's medial arch. These may provide the necessary support and relief for your plantar fascia.

Kinesiology Taping

Kinesiology taping may also help your plantar fasciitis by supporting your foot's natural arch while increasing blood flow to your heel and ankle.

Kinesiology tape is a flexible cotton tape that can be worn for a prolonged period. It can help support your arch while allowing your foot and ankle to move properly. The tape is also thought to gently lift the skin of your foot and ankle, which may help improve circulation to the injured area.

Over-the-Counter Medications

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like Advil (ibuprofen) or Aleve (naproxen) are useful for the temporary relief of acute plantar fasciitis pain. These drugs not only reduce inflammation but are also analgesic (pain-relieving).

Advil can be taken every four to eight hours during acute episodes, while Aleve should only be taken every eight to 12 hours. Neither drug should be taken for more than 10 days as the overuse of NSAIDs increases the risk of stomach ulcers and other bleeding complications.

Wear Appropriate Shoes

If you have plantar fasciitis, you must wear appropriate shoes. Avoid high heels, and opt for more sensible shoes that support your foot.

Walking barefoot may be painful (or impossible) if you have plantar fasciitis. Wear comfortable, supportive shoes even at home to reduce pressure on the soles of your feet.

The best shoes for plantar fasciitis are those with firm soles, gentle cushioning, and good arch support that neither squeeze the toes nor elevate the heel.