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30th January 2023

How to Treat Plantar Fasciitis at Home?: 8 Home Remedies

Dr. Jill Barat, PharmD
How to Treat Plantar Fasciitis at Home?: 8 Home Remedies

1. Rest

Overuse of your feet and strenuous exercise are some of the major culprits for the development of plantar fasciitis, so adding in lots of foot rest & relaxation may help you on your way to healing.

If you are currently on a strenuous training routine, taking a break to allow your feet to rest may help you get back to normal sooner than pushing through the pain.

2. Perform gentle stretches

The fascia of your feet is a band of tissue that runs from the heel to the toes, and when it is damaged and inflamed with plantar fasciitis, it needs a little extra care.

Performing gentle plantar fasciitis stretches on the regular may help prevent the tissue from tightening up tighter and causing even more discomfort.

And, as with all stretching exercises, take it slow and stop if you feel any pain.

3. Switch out your shoes

Poor footwear is also a big culprit for the development of plantar fasciitis, so swapping out your shoes for a new, supportive, cushioned pair may help you on your way to less fascia pain.

Worn out, flimsy, or ill-fitting footwear can lead to more foot pain and a longer course of recovery, so ditch those decade-old flip-flops for some sturdier kicks.

4. Wear a splint at night

Night splints may be recommended by your doctor to help keep the calf and foot in a stretched position overnight.

This helps the fascia tissue remain lengthened and helps prevent painfully tight fascia tissues first thing in the morning.

5. Ice it down

Adding in some ice to your foot rest routine may help relieve some of the pain and inflammation of the fascia tissue.

Ice will help reduce any inflammation and help moderately numb the pain short term.

Freezing a water bottle and gently rolling your foot over the bottle for a few minutes is an easy way to ice the right area.

6. OTC pain medications and foot supplements

Sometimes, ice and stretching just aren’t cutting it and you need some oral pain medications to get some relief.

Over-the-counter anti-inflammatory medications such as ibuprofen and naproxen may help reduce the pain and inflammation felt with plantar fasciitis for a little while.

Foot supplements like PodiVite from Zen Nutrients may also be beneficial to you.*

(As with all medications, check with your doctor before taking anything, as even over-the-counter pain medications are not right for everyone.)

7. Shoe inserts

Ready-to-use or custom-fitted shoe inserts may help evenly distribute pressure on your feet when you walk, helping you have less pain when getting around with plantar fasciitis.

8. Athletic tape

Maybe your plantar fasciitis isn’t so bad - unless you accidentally move your foot that one way.

Pick up some athletic tape to secure your foot and help prevent any over-straining positions, especially if you have some athletic activities going on that day.

Zen Nutrients PodiVite foot health supplement

At-home remedies may very well give you a hand in helping to manage your plantar fasciitis symptoms.

You may also want to consider including a general foot health supplement into your routine.

PodiVite is a pharmacist and doctor-formulated all-in-1 combination foot multivitamin.*

You can learn more about PodiVite or place an order through the ZenNutrients website: Here.


*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.