How To Treat Plantar Fasciitis at Home?
The following treatments are available to self-administer at home:
Ice: Apply ice three or four times a day for about 15 minutes at a time. Applying ice directly to the skin can be uncomfortable. People should instead wrap an ice pack in a damp towel and place it on the heel.
Non-steroidal anti-inflammatory drugs (NSAIDs): NSAIDs may also help reduce discomfort and inflammation. Ibuprofen is an NSAID available for purchase online.
Orthotics: Foot orthotics are custom foot supports. A person places them in the shoes. Orthotics can support the arch, which helps evenly distribute the weight placed on the heel when a person walks. Arch supports are available for purchase over the counter or online, or a physician can prescribe custom-fitted ones.
Splint: Wearing a splint at night might also help. The splint stretches the arch and calf, and may decrease discomfort.
Switching activities: It might also be helpful for people to switch from high-impact activities, such as running, to exercise that is easier on the heel. Low-impact options include swimming and walking.