There are many methods you can try to relieve the heel pain of plantar fasciitis.
- Rest your feet. Limit or, if possible, stop daily activities that are causing your heel pain. Try to avoid running or walking on hard surfaces, such as concrete.
- To reduce inflammation and relieve pain, put ice on your heel. You can also try anonsteroidal anti-inflammatory drug such as ibuprofen, or aspirin.
- Wear shoes with good shock absorption and the right arch support for your foot. Athletic shoes or shoes with a well-cushioned sole are usually good choices.
- Try heel cups or shoe inserts (orthotics) to help cushion your heel.
- Put on your shoes as soon as you get out of bed. Going barefoot or wearing slippers may make your pain worse.
- Do simple exercises such as toe stretches , calf stretches , and towel stretches several times a day, especially when you first get up in the morning. These can help your ligament become more flexible and strengthen the muscles that support your arch. For more information, see:
If nonsurgical methods such as rest, ice, and stretching exercises help relieve your plantar fasciitis symptoms, continue using them. If you have not improved after 6 weeks, your doctor may recommend that you continue those methods but add other nonsurgical treatments.
