Self Treatment for Plantar Fasciitis

Plantar Fasciitis is a painful condition that affects the bottom of your heel.  Excruciating pain is typically felt when first getting out of bed and putting weight on your heels.  Once you start to get moving, the stiffness and pain will subside.  In more severe cases, the pain from plantar fasciitis can flare-up after sitting for extended periods of time.  The following are four different ways you can help alleviate plantar fasciitis pain from the comfort of your home.


 This method helps to alleviate pain, by stretching the tight fascia. Begin by taking a rope or rolled up towel in both hands.  While seated, wrap the towel around the ball of your foot and big toe.  Slowly pull the towel so your foot and big toe move toward your body.  Hold this stretch for 30-45 seconds and repeat five times throughout the day.


 This method helps by reducing the pain and inflammation associated with plantar fasciitis. In the evenings take an ice pack and place it under your heel or other painful spots.  Apply ice for 10 minutes, take the ice off for 10 minutes and then place the ice back on the heel for another 10 minutes.  This is referred to as the 10x10x10 principle.  In general do not leave the ice pack on for over 15 minutes.  After this point it can have the opposite effect and bring more blood flow to the area.

Tennis Ball Roll

This method also works by stretching and releasing the tight fascia on the bottom of the foot. Begin by taking a tennis ball and rolling it under the bottom of your foot.  Move the ball in all different directions.  Forward and backwards, side to side as well as circular patterns.  Make sure to roll the tennis ball on both the affected and unaffected foot.  Other products such as the Acuball work as well.

No Bare Feet on Hard Surfaces

Always make sure to wear a shoe, sandal or footwear with good arch support on hard surfaces such as tile, hardwood and laminate.  The reason is that going bare foot on these hard surfaces puts greater pressure on the plantar fascia insertion on the calcaneous, causing increased inflammation and tissue injury.

Using these four tips in combination with chiropractic, physiotherapy or massage therapy can greatly decrease plantar fasciitis healing time.