How To Treat And Prevent Plantar Fasciitis At Home


You may not hear the term “plantar fascia” every day, as it is not any food item, yet it is very important when it comes to your foot health.

According to, over 50% of the Americans suffer from this type of foot pain on a daily basis! This pain is most commonly a result of damage to the plantar fascia, which, anatomically described, is a thin ligament that connects the heel to the front of your foot. This condition is medically known as plantar fasciitis

Among the leading culprits when somebody develops plantar fasciitis are repetitive motion and weight gain. So, it is understandable why this condition is so common among athletes, pregnant women, and those whose duty requires standing long periods of time on their feet.

It happens because the continuous movement and pressure from added kilograms (pounds) to the body lead to inflammation and pain. However, you can take a few actions at your home to prevent and treat plantar fasciitis.  


If you suffer from plantar fasciitis, the overall best thing you can do is to incorporate effective stretching workouts in your daily routine to help loosen up the tight muscles that aggravate your condition.  

Seated exercises

Exercises done in a seated body position are both doable and helpful to most people. We point out the following few exercises for seated stretching:

1. For one minute per foot, roll your foot over a water bottle (or similarly shaped object). 


2. Cross one leg over the other and pull upward on your big toe. Hold this position for 15 seconds, release and repeat 3 consecutive times, before doing the stretching to the other foot. 

Just “nail and heel” that killing pain!

3. You can also use a folded towel to mimic an exercise strap. Place the towel under the arch of your foot (as shown in the picture below), and gently pull upward so that your foot is stretched in front of you. Hold for 15 to 30 seconds, and then repeat it at least 3 times. 


4. Stretching your calves can also promote excellent heel health. Simply extend your leg in a lunge-like movement and hold the position for whole 30 seconds.
Repeat 3 times per each leg. 


Stretching also acts as a preventative movement for plantar fasciitis, but there are other considerations as well. WebMD suggests the following options:  

Start slowly: Always take enough time to warm up your body before exercise or other activity. “Jumping” into excessive movement can lead to injury too.

  • Try to maintain a healthy weight: A healthy weight will ensure that you are not putting unnecessary pressure on your body and especially your body weight-bearing feet. 
  • Exercise shortly but regularly: Regular exercise will help your body keep a healthy weight, and easily stretch muscles and joints every next time you do it. This will reduce the chances of the ligaments in your feet becoming too tight and breakable.
  • Ensure proper shoe support: Shoes are important. Proper support means that your feet are kept in a safe position. Going barefoot or wearing poorly- crafted and poorly-manufactured shoes puts added stress on your heels and feet. So, remember to choose “shoes that do have soul!”
  • Take it easy every time: You should always try to take it easy on your feet. Allow your feet to rest, and alternate between activities so that your heels and feet are not being subjected to repetitive movement for an extended period. 

Foot health matters to everyone for sure. So, if you suspect you are suffering from plantar fasciitis, do not ignore it any longer. Seek medical advice before changing your exercise or diet regime. 

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Robert John Hebert
4 years ago

For Plantar Fasciatis one of the most effective methods of relief is to quit wearing shoes with heals… Switch to moccasins (UGG Ascot) or 5-Finger running shoes.

4 years ago

I had plantar fasciitis for almost 2 years and was unable to walk without atrocious pain that, I guess, most of you are dealing with on daily basis. Physiotherapy, acupuncture, orthotics helped me a bit but the result was temporary. The situation was really bad and I didn’t know what to do back then. However, one day I scrolled through facebook and accidentally found an alternative treatment. It’s an e-book that was created by former chronic plantar fasciitis sufferer. He claimed that he cured his PF permanently in one week at his home. I was skeptical about it, but I had nothing to lose. After reading it, I didn’t believe that some specific exercises and home remedies can help me to deal with plantar fasciitis, but I started following it and surprisingly after few days my pain was almost gone! It didn’t last long until my PF went away permanently! So from now on, I recommend everyone who have plantar fasciitis to do specific exercises and try some alternative treatments 😉