If you’ve ever dealt with a sharp pain in your heel when you get out of bed in the morning or after sitting for a while, there’s a good chance it’s plantar fasciitis. This condition happens when the thick band of tissue that runs along the bottom of your foot—the plantar fascia—gets irritated or inflamed. It supports the arch of your foot and takes a lot of pressure with every step you take.
The good news? Most people can manage plantar fasciitis with some simple changes. Below are five easy, effective things you can start doing right now to help ease the pain and let your foot heal.
1. Give Your Foot a Break
When your foot hurts, the first thing you should do is rest. Sounds obvious, but a lot of people try to push through the pain, especially if they’re on their feet for work or chasing after kids. Giving your foot time to recover is one of the most important things you can do.
For the first few days, try to stay off your feet as much as possible. Keep your foot elevated when you’re sitting, apply ice a few times a day to reduce swelling, and avoid any activities that make the pain worse, like long walks or running. Once things calm down, you can gradually start moving more and doing light exercises.
2. Do Gentle Stretches
Stretching can really help reduce tension in your foot and ease pain. It doesn’t take long, and you can do it right at home. One of the easiest things to try is placing your toes on the wall with your heel on the ground and gently leaning forward. That gives the bottom of your foot a good stretch.
You can also use a towel to stretch your calf muscles. Sit down with your legs stretched out, loop a towel around the ball of your foot, and gently pull it toward you. Try to do these stretches at least twice a day, especially first thing in the morning and before bed.
3. Build Up Strength in Your Feet
Weak muscles around your foot and ankle can put extra strain on the plantar fascia. Strengthening those areas can give your foot more support and help prevent flare-ups.
A simple exercise you can try is the towel scrunch: place a towel on the floor and try to grab and pull it toward you using just your toes. It sounds small, but it works the muscles that help support your arch. Strengthening your calves and other leg muscles can also make a difference, especially if you’re active or on your feet a lot.
4. Roll a Frozen Water Bottle Under Your Foot
This is one of the easiest and most effective home remedies for plantar fasciitis. Just fill a plastic water bottle, freeze it, and roll it under your foot for about 10 minutes. It helps reduce inflammation and gives a nice massage at the same time.
You can do this once or twice a day, especially after being on your feet for a while. It’s a quick way to get some relief.
5. Try Shoe Inserts or Arch Support
Sometimes plantar fasciitis pain is made worse by how your foot is shaped or how your shoes fit. If you have flat feet or high arches, it can throw off your alignment and put more pressure on the plantar fascia.
You don’t have to spend a lot of money right away. Start with over-the-counter shoe inserts made for arch support. You can find them at most drugstores or online. If you still don’t feel better, your doctor or physical therapist might recommend custom orthotics.
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