Foot injuries stretches

Plantar Fasciitis treatment – 6 easy ideas to try at home!

Plantar Fasciitis treatment

Plantar Fasciitis is painful and we are here to offer some easy to do at home plantar fasciitis treatment.

what is the plantar fascia

The term literally means inflammation of the plantar fascia. The plantar fascia is a thick band of rigid tissue that extends from your heel to your toes. The function of this fascia is to help your foot transition from the shock absorption phase (heel contact to foot being flat) to becoming a rigid lever for push off as the heel rises and the toes bend.

Plantar fasciitis is one of the more common and troublesome injuries among runners. It is characterized by pain in the heel and / or arch. You will often feel the pain with the first few steps in the morning or when beginning to walk after sitting for a while.

Initially, the pain may ease as you warm up into your run. If you have a mild case you can usually continue training, a more stubborn case needs rest.

stretching as a plantar fasciitis treatment

Lots of stretching! Research has demonstrated that the plantar fascia stretch is more effective than calf stretches. In our experience it is essential to perform the plantar fascia stretch, as well as the bent knee calf stretches and straight knee calf stretches two to three times per day.

Also, perform a non-weight bearing calf stretch before walking or getting out of bed (as much as practically possible). By improving calf flexibility there will be less strain on the plantar fascia.

ice massage as a plantar fasciitis treatment

Ice massage is a very effective way to help reduce your pain. A good and easy ice massage technique is to use a frozen water bottle or orange. Place the bottle / orange on the floor and roll it under your foot until the bottom of your foot goes numb.

The orange is nice because the massage is a little more focused and the bottle is nice because it is very cold.

self massage for plantar fasciitis

Self-massage can also be quite helpful, especially before getting out of bed or before a run.

We prefer a technique where you use the heel of your hand to massage across the arch while flexing the big toe with your other hand.

If you prefer you can use inexpensive massage balls – designed for this very purpose, like this one. 

Using insoles as a plantar fasciitis treatment

Insoles or orthotics (custom foot supports) may be able to position the foot in a way that reduces strain on the plantar fascia.

The insoles can relieve the pressure of the heel, improve the bad functioning of the foot and reduce stress and stretch the ligament of plantar fasciitis that is the cause of discomfort.

Insoles like these from Dr Scholl – a market leader in these kind of products – are inexpensive and can be used in almost any type of footwear.

go barefoot!

Try walking barefoot in grass or on sand for 2-4 minutes after the initial painful period has subsided. This technique can be helpful to progress to the next level. This works for a couple of reasons…

First, walking on soft grass genlty bends and twists your foot stretching in ways that help workout tight muscles in the foot. Second, the gentle bending and twisting also strengthens the small muscles in the foot.

A strong butt

Bum strengthening exercises are important because you will lose strength in the gluteal muscles since you cant push off as firmly. This may lead to other injuries down the road (no pun intended).


A final consideration: Some arthritic conditions may have similar symptoms to plantar fasciitis. We would recommend that you talk to your doctor if you are concerned about this.

Good luck with your plantar fasciitis treatment and recovery!

other posts we think could help
  • How about more on stretching to solve the problem?
  • Self massage is a free and easy thing to try. Learn more here.
  • Our general principles of recovery information is a good basis for all running recovery.