7 Strategies for Plantar Fasciitis Relief

Plantar fasciitis can be a real pain. Literally. If your first few steps out of bed make you think twice about getting up, you know the feeling.

The plantar fascia is a band of tissue along the bottom of your foot that helps support your arch. Plantar fasciitis is one possible cause of heel pain, especially when it’s worse with those first steps in the morning or after you’ve been sitting for a while. If you’re curious about the tissue itself, start with What Is Fascia? 

1. Stretch Before That First Step

If mornings are the toughest, try a gentle stretch while you’re still sitting on the edge of the bed. If you can comfortably reach your foot, gently draw your toes back until you feel a stretch along the bottom of your foot. Keep it comfortable and take a couple of breaths before you stand up.

2. Give Your Feet Some Support

I know you love those flip-flops! If your heel has been bothering you, try reaching for something with more cushioning and arch support for a while, even around the house.

I like Merrell clogs around the house and Taos sandals when I want something cute and supportive. If you’re trying to figure out whether an insert or a different shoe would suit your feet, a podiatrist can help you sort through the options.

3. Keep a Water Bottle in the Freezer

This is an easy one to have ready. If cold feels good on your heel, sit in a chair and gently roll a frozen water bottle under your foot for a short time. Use light pressure and stop if it makes your foot feel worse.

4. Take a Few Minutes for Foot Self-Care

The MELT Foot Treatment is one of the self-care practices I teach. It uses small balls and gentle pressure, and it’s something you can learn to do at home. If you’re curious about what it looks like, you can read more on my MELT Method page.

5. Keep Topical Products Simple

I’ve made my own essential oil roller blends, but you don’t have to get out a collection of little bottles to try something ready-made. If you enjoy a cooling rub or a massage with a scented oil, I go over the options and how they differ in Essential Oils for Joints and Muscles. Follow the directions on the product you choose.

6. Get a Plan From a Physical Therapist

I still do exercises I learned from a physical therapist a decade ago. Having someone show me how to do them gave me something I could take home and keep using.

If your heel pain keeps coming back, gets worse, or makes it hard to get around, have it checked. A healthcare professional can help you figure out what’s causing it, and a physical therapist can help you find stretches and exercises that fit your needs.

7. Change Up How You Move

If a long walk leaves your heel grumbling, try a shorter one. If running or jumping makes it worse, you might swap in swimming or cycling for a while, if either feels comfortable for you.

Pay attention to how your foot feels during the activity and the next morning. That can help you decide whether to keep going at that pace or give your foot a little more time.