By some estimates, 1 in every 10 people will experience plantar fasciitis at some point in their lives. For some of those people, the condition is chronic, usually due to the shape of the foot and lifestyle choices. Plantar fasciitis is inflammation that causes stabbing pain in the heel of your foot, so many people look for ways to relieve that pain. Discover five ways to treat plantar fasciitis at home without drugs.
Table of Contents
Plantar Fasciitis Home Remedies at a Glance
- Get a foot massage
- Wear supportive footwear
- Stretch your legs and feet
- Use ice to relieve inflammation
- Soak your feet in warm water
Foot Massages
Massages are a time-tested way to relieve stress and pain and reduce inflammation. If you’re not keen on having someone touch your feet, or you want a more convenient way to get foot massages, try an electric foot massager. Electric foot massagers are a good choice for people who need massages while working from home or need more control over the pressure.
Supportive Shoes and Inserts
To help reduce stress on your feet, you may find it helpful to put gel inserts in your shoes or use shoes specially designed for support. There are even compression socks that help reduce tension between the muscles and bones in your feet. If you experience pain only when wearing certain shoes, it’s time to find a new pair.
Try Stretching
There’s a reason every coach tells their players to stretch before a game. When your muscles are taut, you’re more likely to injure yourself through over-extension. While foot stretches are a bit limiting in scope, you may find it helpful to stretch your feet, ankles, calves, and knee joints before going on a walk or when you wake up in the morning. Muscles often work together, so relieving stress in your legs could also help your feet.
Ice Your Feet
When you notice an episode of symptoms coming on, grab an ice pack and put it on your feet. Ice helps relieve inflammation, which is the source of the pain you feel when you have plantar fasciitis. You can even find socks with built-in ice packs that you can keep stashed in the freezer.
Hot Soaks With Oils
If ice doesn’t seem to help relieve your symptoms, you can try the opposite: heat. Our favorite way to treat plantar fasciitis at home is to soak your feet in a tub of hot (not scalding!) water with a few drops of essential oils. If your feet aren’t the only part of your body that aches, you can also go for a nice soak in the bath.
If you have plantar fasciitis, don’t suffer in silence. Talk to a doctor and try out some of these remedies the next time your symptoms act up.
