How to Manage Plantar Fasciitis Pain at Home

Plantar fasciitis is a common condition, affecting one in 10 Americans at least once in their lifetime. If you have persistent heel pain, there are strategies you can use at home to find relief.

At New Tampa Interventional Pain & Sports Medicine, pain management specialist Jose De La Torre, MD, and our team provide several nonsurgical therapies for severe plantar fasciitis pain

We can also customize a care plan you can follow at home to prevent your condition from worsening.

Link between plantar fasciitis and heel pain

Plantar fasciitis describes inflammation or tears in your plantar fascia, the thick band of tissue that connects the inner edge of your heel to your toes. This tissue band absorbs the shocks of your movements and supports the arches of your feet.

Tissue Inflammation can trigger heel pain that intensifies with movement. If you continue to put stress on the fascia, it can lead to tissue tears that increase your pain and may limit your mobility.

Though anyone can develop plantar fasciitis, your risk may be higher than average if you have flat feet or overly tight calf muscles. You may also be prone to plantar fasciitis heel pain if you’re obese or frequently engage in high-impact activities like jogging or running.

Home strategies to ease plantar fasciitis pain at home

You can use several strategies at home to relieve heel pain associated with plantar fasciitis:

Use ice therapy

Placing an ice pack on your heel for 15 minutes several times a day can reduce tissue inflammation and pain. Keep your foot elevated during your ice treatment to further support pain relief.

Wear arch support shoes

Shoes with good arch support can reduce pressure on the plantar fascia and lower your risk for inflammation and tears in the tissue.

If you play sports, be sure to choose the proper footwear for the activity and replace shoes whenever they wear out.

Stretch it out

Engage in stretching exercises that target your calf muscles and the plantar fascia to keep them strong and resilient. Our team can recommend which stretches are right for you and how often you should do them.

Lose weight

Carrying excess body weight can put unnecessary pressure on your feet. Losing even a small percentage of extra weight can significantly reduce your pain levels.

Follow a healthy diet and daily exercise plan to support healthy weight loss. We can also recommend other weight loss strategies you can use to achieve your ideal body weight.

Get in touch for heel pain relief

When home care isn’t enough for persistent or severe heel pain, contact our office for a comprehensive medical evaluation and treatment.

We specialize in nonsurgical therapies that provide lasting pain relief, so you can stay independent and active. Dr. De La Torre may recommend treatments like:

If you have major tears in the plantar fascia, we can refer you to an orthopedic specialist for surgery.

Call New Tampa Interventional Pain & Sports Medicine in Wesley Chapel, Florida, to schedule a diagnostic evaluation for plantar fasciitis-related heel pain, or book an appointment online today.



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