Tips at Home: If heel pain is keeping you down, pamper your feet a bit until they're feeling better again. To relieve the pain of plantar fasciitis:
- Use an ice pack to reduce swelling, inflammation, and pain.
- Take an over-the-counter pain reliever, like ibuprofen or acetaminophen.
- Rest your feet by staying off of them as much as possible for a few days when your heels are aching.
- Exercise your feet. Some good foot flexing and stretches can help stretch out the plantar fascia, and make it feel better.
- Adjust your shoes with inserts that raise the heel and support the arch of your foot.
- Avoid walking on uneven walking surfaces. Ice, stretching of the plantar fascia, over-the-counter arch supports, and anti-inflammatory drugs are all easy ways to relieve pain on your own.
- If those suggestions don't help ease heel pain, your doctor may recommend the following treatments:
- Wearing a special splint at night.
- This helps by maintaining a slight stretch of the plantar fascia while sleeping.
- Physical therapy can be done to get relief.
- Custom shoes or inserts (orthotics).