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How to treat Plantar Fasciitis at home

With almost 1 million sufferers, plantar fasciitis is a common cause of pain at the heel, usually on the inside, and is thought to be caused by overuse and micro trauma.


Factors including tight calf muscles, weakness of the foot muscles, change of footwear, running too much, being overweight, having flat feet can cause Plantar Fasciitis.


You will usually feel pain in the bottom of the heel or the arch of the foot. Some people describe the pain as feeling like a bruise or an ache. It can be worse after sitting still for long periods of time.

How to treat at home?

  • Rest at first which includes not carrying out any activities that provoke the pain.
  • Wear supportive foot wear that are not over stretching your feet.
  • Apply ice to the area, making sure you wrap your ice in a protective cloth so that the ice is not applied directly to the skin.
  • Do some simple stretches every day focusing on your calf, lower leg and foot muscles which will help reduce any tightness in the tissues.
  • Use a foam roller to lightly massage the sole of the foot. If you do not have a foam roller, rty using a can of deodarant or polish to gently massage the area.

Example calf stretch: Rise up onto the balls of your feet as high as possible then gradually lower yourself down again. Try three sets of 12 repetitions, daily.

Example foot strengthening exercise: Walk around barefoot and also use a resistance band around the top of your foot and flex your foot towards you.

If symptoms do persist or get worse, then it is important to seek the advice of a professional. 

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