Self Care for Plantar Fasciitis


Plantar Fasciitis doesn't have to be frustrating. Most patients suffer longer than they need to. There are things you can do at home to improve and possibly eliminate your symptoms.  

Follow the step-wise approach below. All products shown can be obtained from ouron-line store or other retailers.

If after 2-4 weeks you still have pain that limits your daily life and recreational pursuits, see a Podiatrist. In or near Mesa, Arizona schedule an appointment with Dr. Clement. 


1. Stretching: Stretch your calves every day four times daily for one minute on each foot. Follow the technique shown below:


 Or obtain and use a stretching device like the Medi-Dyne Pro Stretch PS-100:


 Medi-Dyne Pro Stretch PS-100

2. Supportive Footwear: Wear your most supportive footwear, often athletic style shoes, for as many hours of the waking day as possible. For tips on determining if your shoes are supportive, visit our Shoe Selection Page


3. In-Shoe Orthotic Arch Supports: It used to be custom foot orthotics were the only option. These days there are many good Off-the-Shelf or Prefabricated Orthotics. Obtain a pair such as the Powerstep Full-Length Insoles:


 Powerstep Full-Length Insoles



4. Plantar Fasciitis Night Splint: In order for the plantar fascia to heal properly, it may need to be held on stretch during sleep. Sleep is the body's prime time for healing, but the foot needs to be positioned properly during sleep in order for healing accomplished after one night's sleep to hold up once you begin walking on it. Patients with first-step-in-the-morning pain often report significant improvement after a week or two using a night splint:


Ovation Posterior Night Splint


5. Ice the Heel and Arch: Icing the area of pain helps to soothe inflammation especially at the end of the day. Roll your heel and arch over a frozen bottle of water or frozen can of juice for 10 minutes, wait 10 minutes (with the frozen item in the freezer) then repeat for 10 more minutes. (This can be done while watching a 30 minute TV show.)

A device like the one shown below can be used in place of a frozen bottle of water or can of juice. 

The Heeler

6. Use over-the-counter pain medicines such as acetaminophen (Tylenol), ibuprofen (Advil) or naproxen (Aleve) as directed on the bottle.

Topical pain relievers  do not carry the serious side-effect risks of oral medicines. 


7. Once your symptoms are resolved: Continue daily stretching, supportive footwear, and orthotic arch supports to prevent Plantar Fasciitis from recurring.

If symptoms persist, call or make an appointment with a Podiatrist. In Mesa, Arizona, schedule with Dr Clement.