Suffering from aches and pains at the base of your heel?

It’s a common problem that can affect many who are active on their feet for work or exercise. This is a condition referred to by doctors as plantar fasciitis, caused by strain on the tissue connecting the heel to the toes. The pain can range to dull and irritating to intense and throbbing, depending on the severity.

Fortunately, there are some remedies for plantar fasciitis that you can do yourself at home.

5 Remedies for Plantar Fasciitis

1. Rest

First and foremost, for the time being, stay off your feet for as long as possible. You’ll want to give your heels a rest and allow them the necessary time to recover.

Try to limit the activities you partake in that put any stress on your feet. If you’re constantly on the go for work, now might be the time to cash in on one of your sick days and recuperate. For the athletes out there, you’ll want to take a break from running and seek exercises that have less impact on the bottoms of your feet.

2. Hot and Cold Treatment

While you’re resting, soak your heels in an ice bath to reduce inflammation.

Heat alone might further irritate the symptoms you’re experiencing, so stay clear of that for remedies for plantar fasciitis. However, a contrast bath–alternating between hot and cold–can help speed up recovery.

You’ll want to rest your feet in a hot bath at 93-106?F for 3-5 minutes. Then, switch over to a cold bath at around 45-68?F for another 3-5 minutes. Continue this cycle for 20-30 minutes, ending with a cold bath to reduce swelling overall.

3. Anti-Inflammatory Medicine

The source of pain you’re experiencing is caused by inflammation in the heels.

Reduce your suffering by taking either ibuprofen, naproxen, or another nonsteroidal anti-inflammatory drug. You can buy or create a cream yourself to give direct relief to the area by rubbing it on your heels.

4. Stretches

To help treat and prevent plantar fasciitis, stretching is the key to manage chronic pain.

To stretch the fascia, stand near a wall. Keeping your heel and arches on the ground, prop your toes up against the wall. Hold for a count of 10, and then relax for a count of 10. Repeat this multiple times throughout the day.

Also, you can freeze a round object like a golf ball or a water-filled bottle. Roll this under the arch of your foot after doing stretching, starting from your toes and downwards. Repeat for 10 minutes.

5. Foot Wear

If plantar fasciitis is a common occurrence for you, consider purchasing a night splint stretcher.

These continuously stretch out the fascia while you sleep. They work by holding your foot at a 90 degree angle throughout the night, giving a constant stretch. In the morning, your foot should be feeling the relief it needs.

Also, try a new pair of shoes from Pretty Small Shoes designed with arch-support in mind.

Find Relief Today

Use a combination of the above tips to ease the pain of plantar fasciitis.

Pains like these tend to go hand-in-hand with other symptoms experienced by muscle and joint problems. A little research can go a long way to prevent pains like these in the future. Contact your doctor now if the pain is severe and you need professional treatment.