MD Podiatrist Discusses At-Home Plantar Fasciitis Treatment

Most people notice plantar fasciitis hurts in the morning. That’s because the band of tissue tightens as your foot relaxes during sleep. When you suddenly load it with your full body weight, it can feel like “a knife stabbing into your heel,” says Dan Michaels, DPM. So don’t be so quick to hop out of bed if you’re having a flare-up. Here’s what to do instead.

Stretch the plantar fascia. Sit up in bed, straighten your leg, and bend your achy foot toward you until you feel your calf gently stretch. Maintaining that stretch, “grab the toes and gently pull them back until you feel a stretch along the arch of your foot,” says Dr. Michaels. “Hold it for about 20 to 30 seconds. Repeat gently a few times.” You’ll loosen the band of tissue, and it should feel much better when you stand. Afterward, you can roll your foot on a frozen water bottle to soothe any inflammation, he adds. It’s a crucial at-home plantar fasciitis treatment.