If you’ve ever rolled out of bed, taken those first few steps, and felt a sharp pain in your heel or along the bottom of your foot, you likely have plantar fasciitis – a foot condition that makes mornings, and any first steps after resting, quite a struggle.
Luckily, in most cases, plantar fasciitis is treatable, and various home remedies can accelerate the healing process and provide relief from plantar fasciitis pain. But before we discuss how to treat plantar fasciitis at home, here’s a quick rundown of what causes it and how it develops.
The ins and outs of plantar fasciitis
The plantar fascia is a thick band of tissue running from your heel to the base of your toes, connecting the heel bone to the base of your toes and supporting the arch. Understanding the tissue's role is crucial in recognizing the underlying cause of plantar fasciitis symptoms. When it gets overstretched, it tends to develop tiny tears that cause discomfort or pain.
There are certain factors that can increase your risk of developing plantar fasciitis, such as:
-
Being between 40-60 years old.
-
Wearing shoes that have seen better days.
-
Doing high-impact activities like running, especially without proper footwear.
-
Having flat feet or high arches.
-
An unusual walking pattern or foot posture.
-
Carrying extra weight, which adds to the load your feet bear.
-
Spending hours standing or walking, especially on hard surfaces.
If any of these sound familiar, your feet might be more prone to this nagging condition. The upside is, how to treat plantar fasciitis at home is a question with plenty of answers.
At-home remedies for heel pain
The most common cause of heel pain is plantar fasciitis and while there are no remedies as such, there certainly are ways to alleviate plantar fasciitis heel pain at home.
So, what treatment options can you explore at home to relieve plantar fasciitis symptoms? Here are some tips and tricks that will provide relief and help your feet feel better.
Stretching and strengthening exercises
The answer to 'how to treat plantar fasciitis at home' starts with simple routine exercises that help prevent the tiny tears in the plantar fascia by making this band stronger and more flexible.
Strengthening exercises
Strengthening not just your foot, but also your hip and thigh muscles, helps provide better support for your arch. This means less strain on your plantar fascia and, ultimately, less pain [1].
Try these simple but effective exercises to strengthen the plantar fascia:
1. Toe Curls
-
Sit down with your feet resting flat on the floor.
-
Place a small towel on the floor in front of you.
-
Use your toes to grip the towel and pull it toward you.
-
Repeat 10-15 times.
Why it works:
-
Strengthens the tiny muscles in your foot.
-
Helps your arch stay supported.
-
Reduces stress on the plantar fascia.
2. Marble Pickup
-
Sit comfortably with your feet on the ground.
-
Scatter 10-15 marbles on the floor and place a small container nearby.
-
Use your toes to pick up each marble and drop it into the container.
-
Repeat until all marbles are picked up.
*Alternatively, you can use a single marble and repeat this exercise 10–15 times.
Why it works:
-
Improves toe flexibility and control.
-
Strengthens foot muscles.
-
Gives your arch extra support.
3. Calf raises
-
Stand with your feet shoulder width apart, using a wall or sturdy surface for balance if needed.
-
Slowly rise onto the balls of your feet, lifting your heels.
-
Hold for 5–10 seconds, then gently lower your heels back down.
-
Repeat 10–15 times.
Why it works:
-
Eases tightness in the plantar fascia.
-
Strengthens muscles that support the arch.
-
Improves foot stability.
Stretching exercises
Just like you stretch your muscles as a warm up before exercising, stretching your plantar fascia first thing in the morning can help prepare it for a day of activity ahead. Stretching helps make the plantar fascia more flexible and loosens it up, preventing or mitigating the microtears that cause you pain.
These stretches can also ease general tension in your foot and calf, providing quick relief while gradually improving your plantar fasciitis symptoms over time [2].
Mimic some of the benefits of physical therapy by improving flexibility and mobility at home.
1. Calf stretch
-
Stand facing a wall with your hands pressed against it at shoulder height.
-
Step back with one leg, keeping it straight and your heel on the ground.
-
Bend your front knee and gently push your hips forward.
-
Hold for 15-30 seconds.
-
Repeat 2-3 times.
Why it works:
-
Stretches tight calf muscles to ease strain on the plantar fascia.
-
Improves Achilles tendon flexibility.
2. Towel stretch
-
Sit on the floor with your legs extended.
-
Loop a towel around the ball of your affected foot.
-
Hold both ends of the towel and gently pull your foot toward you, keeping your knee straight.
-
Hold for 15-30 seconds.
-
Repeat 2-3 times.
Why it works:
-
Helps reduce morning pain and stiffness.
-
Stretches the plantar fascia and Achilles tendon.
-
Improves flexibility in the foot and calf muscles.
3. Toe extension
-
Sit in a straight-backed chair with your feet flat on the floor.
-
Lift one foot and rest it on your opposite thigh.
-
With one hand, grab your toes and gently pull them toward your ankle until you feel a stretch in your foot and heel.
-
Use your other hand to massage the arch of your foot during the stretch.
-
Hold for 10 seconds.
-
Repeat 10 times on each foot.
Why it works:
-
Stretches the plantar fascia and Achilles tendon.
-
Helps relieve heel pain.
-
Improves flexibility in the bottom of your foot.
Ice and heat therapy for relief
When your feet are aching from plantar fasciitis, a little temperature control can go a long way. Cold therapy helps calm inflammation and dull the pain, while heat therapy boosts circulation and preps your muscles for movement. Here’s how to use both effectively:
-
Ice therapy
Ice is your best friend when you feel that sharp, nagging heel pain. Cold therapy works by reducing swelling and numbing discomfort, giving you some much-needed relief. Here are two easy methods to try:
-
Roll a frozen water bottle under your foot for 10-15 minutes. Basically, you’re giving yourself a mini ice massage that helps ease tension in the plantar fascia.
-
Apply an ice pack wrapped in a cloth to your heel. Do this for brief moments to keep the area from getting too cold while still soothing inflammation.
-
Warm therapy
Heat won’t work as well for active inflammation, but it’s good for loosening up tight muscles and getting blood flowing. Before stretching, try:
-
A warm towel wrapped around your foot to gently relax the muscles.
-
A foot soak in warm water to ease stiffness and prepare your foot for movement.
Choosing the best shoes for comfort
Not sure where to start? Our guide on how to choose plantar fasciitis shoes will walk you through the most important features to look for, from arch support to heel cushioning.
According to Dr. Steven Gershman, DPM, “Shoes serve as the foundation for the body and provide support to the feet.” But if your shoes aren’t up to the task, they can actually contribute to plantar fasciitis.
Poorly designed footwear can lead to overpronation (when the foot rolls inward excessively while walking or running), which stresses the fascia and leads to the tiny tears that cause pain. On the flip side, well-made, supportive plantar fasciitis shoes can help correct the gait and ease the strain, especially when paired with the right insoles for plantar fasciitis. If you’re not sure whether your current footwear is helping or hurting, take a closer look at the question can shoes cause plantar fasciitis to learn how the wrong pair can trigger or worsen symptoms.
The problem is that most people don’t even realize their shoes are working against them. In one study, researchers found that a whopping 83.2% of plantar fasciitis sufferers wore shoes that don’t provide the proper support, while only 16.8% had the right footwear for their condition [3]. That means many people could be walking around in pain simply because of their shoe choices.
Supportive shoe features for plantar fasciitis
Look for these key features to keep your feet supported and comfortable:
-
Arch support
Helps distribute pressure evenly and prevents overpronation, reducing stress on the plantar fascia. That said, more isn’t always better—can too much arch support cause plantar fasciitis? In some cases, overly rigid support can create new problems rather than solving them.
-
Cushioned insoles
Absorb impact and provide shock absorption from heel to toe. Foam, gel, or carbon layers can add an extra level of comfort.
-
Deep heel cup
Cradles the heel to minimize impact and provide stability.
-
Shock-absorbing soles
Help reduce stress on the heel and provide better comfort with every step.
-
Extra depth
Allows more room inside the shoe, preventing pressure points and giving you space for custom orthotics if needed.
-
Wide, round toe box
Prevents the toes from being squeezed together, improving stability and reducing the risk of bunions and hammertoes.
-
Ergonomic sole
Limits excessive foot movement and eases pressure on the heel with each step.
-
Durable outsole
Offers traction and support, ensuring stability on various surfaces.
-
Structured yet flexible upper
Stretchable materials like soft leather or mesh fabric provide a comfortable fit while still offering motion control.
-
Seam-free, moisture-wicking lining
Ideal for sensitive feet. Keeps feet dry and reduces irritation.
Living with plantar fasciitis doesn’t mean you have to put your life on hold: Orthofeet shoes are designed to keep you moving comfortably. Explore our collection of plantar fasciitis shoes with built-in arch support, superior cushioning, and ergonomic soles, they help reduce foot pain and provide all-day comfort, so you can stay active without the constant discomfort.
How to modify daily activities to reduce pain
Dealing with plantar fasciitis doesn’t mean you have to stop moving, it just means making a few smart adjustments to avoid unnecessary strain on your feet.
Here are some easy ways to keep discomfort at bay:
-
Give your feet a break
If you’re on your feet all day, try to cut back on the amount of time you stand or walk on hard surfaces. Even small changes, like sitting when possible or switching up your routine, can make a difference.
-
Ditch the barefoot habit
Walking around barefoot on hard floors might feel natural, but it’s tough on your plantar fascia. Instead, wear supportive shoes like our plantar fasciitis sandals or slippers for plantar fasciitis to keep your foot and ankle cushioned, supported and comfortable. Ensuring your shoes provide adequate arch support and cushioning is a crucial part of treating plantar fasciitis.
-
Stay active without the pain
High impact activities like running or jumping can aggravate plantar fasciitis, but that doesn’t mean you have to stop exercising. Low impact options like swimming, cycling, or even yoga can keep you moving while your feet heal.
-
Support your stride
The way you walk affects how much strain your feet endure. Supportive insoles or inserts can help improve your gait, correct posture, and take pressure off your plantar fascia, making every step feel a little easier.
When to seek professional help
If you’ve tried everything and are still dealing with foot pain, it might be time to visit a doctor, podiatrist, or schedule a visit at a specialized foot clinic for a more thorough diagnosis and care plan. While the home treatments we’ve suggested can work wonders, some signs shouldn't be ignored, including:
-
Pain that’s getting worse instead of improving, or pain that stops you from going about your daily routine.
-
Swelling, redness, or numbness in your foot, which could indicate there’s something more serious going on.
-
No relief after weeks of stretching, icing, and wearing supportive shoes. If nothing's working, a specialist can help you find the right medical treatment.
In more severe cases, your podiatrist may also discuss medical interventions such as injections or, rarely, surgery to relieve chronic plantar fasciitis pain. Ignoring persistent pain can lead to bigger problems, so if your feet are still giving you trouble, don’t tough it out!
Step into relief: your path to pain-free feet
This might surprise you, but taking care of your feet can really turn things around. A few simple changes, like wearing supportive shoes, stretching regularly, and avoiding barefoot walking, can make all the difference in keeping discomfort away.
And if you’re looking for long-term relief, the right footwear is key. Orthofeet’s comfortable, supportive shoes are designed to reduce strain, absorb impact, and free up your time to focus on your daily life instead of worrying about your feet. Because when your feet feel good, everything else feels better too.
===================================
[1] Matt McMillen, medically reviewed by Carmelita Swiner, MD. Plantar Fasciitis Exercises. WebMD. March 2, 2023. Accessed March 26, 2025.
https://www.webmd.com/pain-management/plantar-fasciitis-best-exercises-pain-relief
[2] Zawn Villines, medically reviewed by Adam Hotchkiss, DPM. Best Stretches and Exercises for Plantar Fasciitis. Medical News Today. June 25, 2024. Accessed March 26, 2025.
https://www.medicalnewstoday.com/articles/324353
[3] Umar Haddaya, Idrees Wajeeha, Umar Wardah, Khalil Anish, Rizvi Zuhair A. Impact of Routine Footwear on Foot Health: A Study on Plantar Fasciitis. Journal of Family Medicine and Primary Care. July 2022. Accessed March 23, 2025. https://journals.lww.com/jfmpc/fulltext/2022/07000/impact_of_routine_footwear_on_foot_health__a_study.74.aspx