Person rolling the arch of their foot over a massage ball to relieve plantar fasciitis

Plantar Fasciitis Relief at Home: What Works for Heel Pain

Short answer: plantar fasciitis is the most common cause of heel pain, and the American Academy of Orthopaedic Surgeons reports that more than 90% of people improve within about 10 months of starting simple, non-surgical treatment. The measures that matter most are daily calf and plantar fascia stretches, supportive cushioned shoes with arch support or heel cups, icing the heel, cutting back on activities that pound the foot, and, for stubborn morning pain, a night splint. Consistency matters more than any single product.

What is plantar fasciitis and what does it feel like?

The plantar fascia is a thick band of tissue running from the heel bone to the toes, supporting the arch. Too much repeated strain irritates it where it attaches to the heel. The hallmark sign is a sharp, stabbing pain under the heel with the first steps in the morning or after sitting for a while. It often eases after a few minutes of walking, then returns after long periods on your feet.

What causes plantar fasciitis?

  • Tight calf muscles, which increase the pull on the heel.
  • Long hours standing or walking on hard surfaces.
  • A sudden increase in walking, running or a new exercise routine.
  • Very flat feet or very high arches.
  • Worn-out or unsupportive footwear, and walking barefoot on hard floors.
  • Carrying extra body weight. It is most common between the ages of 40 and 60.

Which stretches help plantar fasciitis?

Stretching is the core of treatment. Do these two or three times a day:

  • Calf stretch. Lean against a wall with the sore leg straight behind you, heel down, and the other knee bent. Lean in until you feel the calf stretch. Hold 10 to 30 seconds, repeat several times.
  • Plantar fascia stretch. Sitting, cross the sore foot over the other knee, grasp the toes and pull them gently toward your shin until you feel a stretch along the arch. Hold 10 seconds, repeat 10 times. It is especially useful before your first steps in the morning.
  • Towel stretch in bed. Loop a towel around the ball of the foot and pull toward you with the knee straight.
  • Roll the arch. Roll your foot over a massage ball or a frozen water bottle for a few minutes. The bottle combines massage and ice.

What shoes and insoles are best for plantar fasciitis?

Choose shoes with a cushioned sole, firm arch support and a slightly raised heel. Avoid flat, thin-soled shoes and do not walk barefoot on hard floors while the heel is sore, even at home. Soft silicone heel cups or arch-support insoles reduce the tension on the fascia with every step. Replace running and walking shoes before they are visibly worn out, because the cushioning fails first. See our plantar fasciitis collection for insoles, heel cups and arch supports, and our foot pain range.

Do night splints work for plantar fasciitis?

They help many people with severe morning pain. Most of us sleep with the feet pointed down, which lets the plantar fascia and calf shorten overnight. That is why the first steps hurt. A night splint holds the foot at about 90 degrees so the tissue stays gently stretched. The AAOS notes that a night splint can be hard to get used to but is very effective at reducing heel pain. A softer sock-style splint is a good option if a rigid boot disturbs your sleep.

Should I use ice or heat for heel pain?

Ice. Apply for 15 to 20 minutes, three or four times a day, or use the frozen bottle roll after activity. Plantar fasciitis is an irritated, overloaded tissue, and cold calms it after a day on your feet. More on this in heat or ice for pain.

Do compression socks or sleeves help?

Compression foot sleeves give light arch support and warmth and many people find them comfortable, particularly for long days standing. They are a helpful addition to stretching and good footwear rather than a replacement. Our compression socks guide explains how compression works.

How long does plantar fasciitis take to heal?

Expect gradual improvement over weeks to months, not days. Many people notice a real difference after six to eight weeks of consistent stretching and better footwear. Switch temporarily from running or long walks to swimming or cycling, then build back up slowly.

When should I see a doctor about heel pain?

See a doctor if the pain is severe, if it started after an injury, if there is swelling, redness, numbness or tingling, if you have diabetes, or if it has not improved after several weeks of home treatment. Physical therapy, custom orthotics and other treatments are available for persistent cases.

Key takeaways

  • Sharp heel pain with the first steps in the morning is the classic sign.
  • Stretch the calf and plantar fascia several times a day, and before getting out of bed.
  • Wear cushioned shoes with arch support or heel cups. No barefoot walking on hard floors.
  • Ice the heel, and consider a night splint for morning pain.
  • More than 90% of cases improve within about 10 months without surgery.

Sources

This article is general wellness information and is not medical advice. It does not replace an examination by a qualified healthcare professional. If your pain is severe, sudden or getting worse, please see a doctor.

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