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Home Remedies for Plantar Fasciitis

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Do you have heel pain when you first step out of bed in the morning? 

You may be suffering from a condition known as plantar fasciitis, a common but highly treatable foot condition. This is one of the most common foot problems that we treat in our Long Beach podiatry office.

The most common symptom of plantar fasciitis is a pain in the bottom of the heel when you first step out of bed in the morning.

When the plantar fascia is not supported it can become injured causing inflammation (swelling) and pain. Plantar fasciitis is caused by the inflammation of the plantar fascia, the band of connective tissue that runs through the arch of your foot.

Home Treatment for Plantar Fasciitis

When you have heel pain in the morning the best thing you can do is to seek treatment immediately. Try these easy home treatments to remedy your heel pain fast.


Start stretching! Stretching is important to loosen the muscles and minimize heel pain. Tight Achilles and calf muscles pull on the heel bone contributing to plantar fasciitis. Stretch your calf muscles 3 times a day using our free calf stretching guide and if you have a foam roller at home, foam roll the calf, arch, and heel of your foot.


Stop wearing flats and flip-flops, opt for a shoe that supports the arch and heel of the foot. An athletic shoe will provide the most support, but if athletic shoes are not your style choose a wedge sandal or slightly elevated heel to relieve the heel pain. Wear supportive shoes even when at home. Going barefoot puts extra stress on the plantar fascia causing more trauma and pain, instead, try wearing an arch support sandal such as Spenco Total Support.

Ice & Massage

Stretch your plantar fascia by rolling your foot across a tennis ball. Sitting in a chair, place the tennis ball on the floor and run the tennis ball through the arch of your foot, from the heel to ball. Start with these simple plantar fascia stretches.


Purchase an over-the-counter insole or arch support from a professional at a specialty store, Foot Traffik. Do not buy insoles at your local drug store.

But Beware

There are a variety of over-the-counter insoles to choose from, but not all brands are equal. Look for an insole that is APMA and doctor approved at our podiatry foot store, Foot Traffik. located on the corner of 3rd and Cherry Avenue in Long Beach.

If your heel pain is not improving seek help from an experienced podiatrist. There are a variety of other treatment options available. Call (562) 433-0478  to schedule your appointment with the heel pain experts.


Not ready to see the foot doctor? Visit the professionals at Foot Traffik.

We have knowledgeable staff to help you with your foot care needs and array foot products to help alleviate plantar fasciitis foot pain. Everything in the store is podiatrist approved and designed to keep your feet happy. Contact us at 562-753-5279.


Happy to hear your running feels so much better now. Nice, interesting and honest post. Now hold on to that.
Posted by Patrick Greer on March 8, 2017 at 07:20 PM
Stop wearing flats and flip-flops, opt for a shoe that supports the foot. An athletic shoe will provide the most support, but if athletic shoes are not your style opt for an wedged sandal or elevated heel to take the pressure off the plantar fascia.
Posted by Gate Holloman on December 12, 2016 at 09:01 AM

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