What can you do at home to treat and prevent Plantar Fasciitis?

Man Preparing for Run Reading Home Treatment Methods for Plantar Fasciitis Pain

Plantar fasciitis isn’t just painful—it can significantly limit your level of activity and mobility. Various treatments and products can reduce pain and help the affected area heal, but the patient must be working on reducing the pain through various at-home methods and exercises. Follow our guide to learn about home treatment for Plantar Fasciitis and practices to treat and prevent this condition.

Notice: If these at-home Plantar Fasciitis treatment methods aren’t reducing your pain, contact Arizona Foot Doctors at (480) 661-7572. Our skilled and experienced podiatrists will connect with you via video appointment to determine a long-term treatment plan that will restore your mobility and general heel capabilities.

A quick overview of Plantar Fasciitis

You’ve experienced the telltale signs of Plantar Fasciitis: stabbing pain in your heel, pain that feels better with activity but worsens when you’re off your feet, and pain that appears right when you wake up in the morning. The core problem involves the plantar fascia, a thick webby ligament that runs from your heel to the front of your foot. This ligament supports your foot’s arch and behaves like a shock absorber, so it gets a lot of use over your lifetime. If too much pressure is placed on the ligament, it can develop tears and become inflamed.

Anyone can develop Plantar Fasciitis, but some health and lifestyle issues can add stress to the heel and plantar ligament. As a result, certain people are at higher risk:

  • People from ages 40 to 60
  • Individuals with flat feet or high arches
  • Workers who stand and walk a lot on the job
  • Runners and dancers
  • Overweight or obese individuals

Parkinson’s Disease and Plantar Fasciitis

People with Parkinson’s Disease are also at higher risk for developing Plantar Fasciitis. Parkinson’s changes the way your body moves, especially when you walk. Instead of heel-to-toe walking with average length strides, Parkinson’s can cause a slow shuffling gait in which the entire foot strikes the ground at once. This, of course, places more stress on the plantar ligament and speeds up wear and tear.

Our physicians specialize in podiatry but also understand how other medical conditions, including Parkinson’s Disease, impact your feet. During your initial consultation (in-office or through a telehealth appointment during the COVID-19 pandemic), we obtain information about your medical history and discuss how it relates to your foot health. Your therapy plan may include the best home treatment for PD and plantar fasciitis, customized to your needs and physical abilities.

Home treatment for Plantar Fasciitis

At Arizona Foot Doctors, we work with each individual to develop a custom, effective treatment plan for Plantar Fasciitis. We focus on reducing the pain, preventing further damage to the ligament, and tissue health. Your plan may include pain relief options such as non-steroidal anti-inflammatory medication and other therapies to target the swelling. It may also include custom-designed orthotic inserts to wear inside your shoes, physical therapy, and other methods. In addition to these treatment methods, we will instruct you on how to relieve pain at home and stretch your plantar fascia.

Some of the best home treatments for Plantar Fasciitis methods that you can follow, and what might be included in our personalized plan, include the following:

  • Resting the affected foot: Don’t ignore your pain! If your foot is aching or showing signs of swelling, follow the RICE method (rest, ice, compression, and elevation). Resting your foot is vital in treating plantar fasciitis. You not only eliminate added stress on the ligament, but you also help reduce inflammation. Ice for plantar fasciitis is also very useful in relieving pain and swelling. Making an ice pack is easy: wrap a towel around a plastic bag containing crushed ice, or use a package of frozen corn or peas if no ice is available. Place the pack on your heel three to four times per day for around 15 to 20 minutes.
  • Stretches and exercises: Stretching your calves, Achilles tendon, and the bottoms of your feet improve flexibility. Exercises that strengthen the lower leg and foot muscles aid in recovery and reduce the chance you’ll develop Plantar Fasciitis again. You’ll also want to swap out high-impact exercises for low-impact versions like swimming or cycling.
  • Athletic tape and orthotics during the day, and night splints in the evening: Athletic tape, orthotics, and night splints add vital support and help stretch the plantar ligament. If possible, wear athletic tape and orthotics throughout the day, every day. When your condition flares up, or if you’re following Arizona Foot Doctors’ personalized treatment plan, wear night splints in the evening.
  • Plantar fascia massage: Gently massage the plantar fascia daily. If you’re finding that a gentle massage is too painful or uncomfortable, contact your doctor.

Following these home treatments for Plantar Fasciitis methods will not only support your feet after the diagnosis of Plantar Fasciitis but prevent issues in the future. Additionally, making stretches, exercises, and plantar fascia massages in your daily routine can prevent Plantar Fasciitis.

Woman in Heels Holding Painful Heel with Plantar Fasciitis

Explore your treatment options

Arizona Foot Doctors has been providing gentle family foot care in the Scottsdale area for over 35 years. Our patients and families trust us in delivering effective and lasting treatment plans. We want to help you get back on your feet and live life to your fullest, and we’d love to know how we can meet your needs. Schedule an appointment online or call us at (480) 661-7572.