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6 DIY Home Plantar Fasciitis Methods

It can be one of the most debilitating pains because your feet are something you just can’t stop using or rest, plantar fasciitis is a stickler. At some point in the day you have to face your pain and experience stiffness, inflammation and sharp knives in the bottom of your heel or foot.

We’ve researched 10 ways you can try and reduce the pain and progression of plantar fasciitis.

1. Stretch the fascia & calf.

Prevention of painful steps in the morning or after workouts and running can make plantar fasciitis and heel spurs more manageable and reduce pain over time. Stretching is a great way to keep that plantar fascia & calf muscles loose. One stretch can be done with a towel or belt and can be done in the morning while still in bed or even before or after workouts. Take the towel or belt and place it on the ball of the foot and slowly pull towards yourself until you feel pressure in the lower part of your leg or calf. Do this is sets from 3 – 5 holding this stretch for 15 – 30 seconds. Another stretch is more specific to your plantar fascia and should be done just like the towel and belt stretch in reps and time. Simply use your hands and grab your toes and pull the up with your hand until you feel a tightness from your heel to the ball of your foot. Some people find it easier to do this type of stretch on a stair in your house. To do the stair stretch for your plantar fascia stand on the step with your toes on the top of the step and let your heels drop down off the step and do this in reps and hold for 15 – 30 seconds. Using a wall in your house can also help you stretch the foot properly by placing your toes up against the wall and holding that stretch for 15 – 30 seconds. Some people prefer to use a tennis ball in this stretch method inbetween your foot and the wall, push until you feel pressure in the ball to heel of your foot. Do these stretches daily, if not multiple times a day.

How to do routine stretches to reduce pain in your plantar fascia using common household items

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