Home Remedies of Relieving Plantar Fasciitis Pain Essay

Plantar fasciitis is a common condition that causes pain in the heel.

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According to the National Institute for Health and Care Excellence, plantar fasciitis accounts for about 80% of cases of heel pain. An estimated 10% of people will experience this problem during their lifetime.Home Remedies of Relieving Plantar Fasciitis Pain Essay

In this article, we provide an overview of plantar fasciitis, including its causes, risk factors, symptoms, and treatments. We also discuss when an individual should see a doctor.

What causes plantar fasciitis?
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Regular high impact exercise is a possible cause of plantar fasciitis.

The function of the plantar fascia is to absorb the impact of standing, walking, and running on the foot. This part of the body gets a lot of use, and too much pressure can damage the plantar fascia.

Plantar fasciitis will not necessarily have one single cause. Several risk factors can increase a person’s likelihood of developing the condition. These include:

  • age, as plantar fasciitis is especially common in people between the ages of 40 and 60 years
  • doing exercise, such as running, that repeatedly impacts the plantar fascia
  • having flat feet, high arches, or tight calf muscles
  • having overweight or obesity or being pregnant, all of which put more pressure on the feet
  • having certain medical conditions, such as arthritis
  • frequently standing for extended periods
  • often wearing high heeled shoes Home Remedies of Relieving Plantar Fasciitis Pain Essay

Women are more likely than men to experience plantar fasciitis. It is not clear why, but it may be because certain risk factors for the condition — such as pregnancy and wearing unsupportive shoes — affect women more than men.

The condition usually develops with repeated impact or pressure, which, over time, can cause damage to the tissue in the foot.


The plantar fascia runs along the sole from the toes to the bottom of the heel. Excessive pressure on this part of the foot can cause small tears in the tissue. This damage leads to inflammation, pain, and stiffness.

The most common symptom of plantar fasciitis is pain in the plantar fascia. The focus of the pain is usually near the heel, where it can feel as though the tissue is tearing.Home Remedies of Relieving Plantar Fasciitis Pain Essay

The pain may develop gradually over time. It can be worse after a period of rest, for example, first thing in the morning or after a long journey. Alternatively, the pain may worsen after exercise or activity.

Heel spurs are small, bony growths on the bottom of the heel bone. People used to believe that heel spurs were responsible for plantar fasciitis, but they do not cause this pain.

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Stretches and exercises that work out the leg or foot muscles can help ease the pain of plantar fasciitis and encourage healing. These exercises include foot flexes, calf stretches, curling a towel between the toes, and picking up marbles with the toes.

Read about exercises and other remedies for plantar fasciitis here.

Resting the foot, applying ice to the area, compressing with a bandage, and raising the foot on cushions or a low stool can help. Nonsteroidal anti-inflammatory drugs can reduce pain and swelling. Some people may find that foot massage also helps alleviate foot pain.Home Remedies of Relieving Plantar Fasciitis Pain Essay

Recovery can take time. After a week or two of rest and home remedies, a person may be able to walk normally without pain. Most people will make a complete recovery from plantar fasciitis within a year.

Lifestyle changes
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Investing in supportive shoes may help prevent plantar fasciitis from developing.

Some simple lifestyle changes can help the foot recover and prevent plantar fasciitis from developing again.

Wearing comfortable and supportive shoes can help reduce the daily impact of standing and walking on the feet. The American Academy of Orthopaedic Surgeons provide a guide to choosing the right footwear.

People should replace athletic shoes once they wear out. When the sole of a shoe becomes thinner, it does not provide as much support for the foot or absorb as much impact when the foot hits the ground.

It is also best to choose low impact forms of exercise to help prevent injury. Jogging on a soft surface, such as grass, puts less force on the feet and knee joints than running on the sidewalk. Swimming and yoga can both build strength and flexibility with minimal impact on the body.Home Remedies of Relieving Plantar Fasciitis Pain Essay

Maintaining a healthy weight can also help reduce the pressure that a person puts on their feet. Eating a healthful diet and doing regular gentle exercise are effective ways to manage weight.


The most effective treatment for plantar fasciitis is often rest and care at home. If home remedies do not work, a doctor may recommend additional treatment. Most treatments are nonsurgical, with doctors only recommending surgery if other treatments have not worked after a year.


An orthotic is a support or device that can help with musculoskeletal problems, which are those relating to the bones, muscles, and ligaments. Wearing supportive shoes and using orthotics — such as cushioned inserts and heel supports — can help with plantar fasciitis pain. These reduce the impact on the foot when standing or walking.

A night splint

People usually sleep with their feet relaxed and pointing downward. In this position, the heel relaxes, which tightens the plantar fascia. It can also cause the calf muscles to become tight, which can increase arch pain. People can use a night splint to keep the foot flexed overnight.Home Remedies of Relieving Plantar Fasciitis Pain Essay

Physical therapy

Physical therapy can help stretch the muscles to improve the range of movement, reduce pain, and support healing. Massage therapy can help by reducing both pain and inflammation.


Cortisone is an anti-inflammatory medication. Cortisone injections into the tissue can reduce pain and inflammation. However, it is best to limit the number of injections to minimize the risk of side effects.

Shockwave therapy

Extracorporeal shockwave therapy is a nonsurgical treatment that may stimulate healing. It is low risk and noninvasive, but more research is necessary to confirm whether it is effective.


If none of these treatments are effective, a doctor may recommend surgery. Surgery for plantar fasciitis is low risk, but complications can include pain or nerve damage. There are two main options for surgery:Home Remedies of Relieving Plantar Fasciitis Pain Essay

  • Gastrocnemius recession lengthens the calf muscles to increase the range of movement in the ankle, reducing stress on the plantar fascia. The surgeon will use either an open method or minimally invasive surgery, which may reduce recovery time.
  • Plantar fascia release involves a surgeon making a cut in the plantar fascia to reduce tension. People with a good range of movement in the ankle are better candidates for this procedure.
When to see a doctor
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A person should talk to their doctor if plantar fasciitis does not improve with home remedies.

If pain is ongoing and does not improve with home remedies, it is important to see a doctor. Ignoring plantar fasciitis can lead to ongoing pain and possible damage to structures in the foot.

A doctor will usually ask the individual about their symptoms and medical history, as well as any lifestyle factors that may have contributed to the problem. They may also wish to know the exact location of the pain and whether it is worse at certain times of the day or after exercise.

The doctor will then examine the foot to look for signs of plantar fasciitis. These can include:

  • pain or tenderness in front of the heel bone
  • pain that worsens when flexing the foot and applying pressure to the plantar fascia
  • a limited range of movement in the ankle

After making a diagnosis, the doctor will be able to recommend treatment options.


Plantar fasciitis can cause significant pain and difficulty moving the foot normally. However, most people make a complete recovery from the condition.Home Remedies of Relieving Plantar Fasciitis Pain Essay

Treating plantar fasciitis with home remedies and simple lifestyle changes is usually effective. A person can reduce the risk factors by engaging in low impact exercise, wearing appropriate footwear, and maintaining a healthy body weight.


With plantar fasciitis, you suffer from chronic pain in the bottom of your heel or the bottom of your foot. While it may feel like inflammation, it is associated with a degenerative problem involving the tissue that connects your toes to your heel bone. Plantar fasciitus happens a lot with runners and people who have flat feet, high arches, are overweight, or who are on their feet a lot.

It can take 6-12 months for your foot to get back to normal. You can do these things at home to ease the pain and help your foot heal faster:

Rest: It’s important to keep weight off your foot until the inflammation goes down.

Ice: This is an easy way to treat inflammation, and there are a few ways you can use it.

To make an ice pack, wrap a towel around a plastic bag filled with crushed ice or around a package of frozen corn or peas. Put it on your heel 3 to 4 times a day for 15 to 20 minutes at a time.

Slideshow: Pictures of Common Foot Problems
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Or you can fill a shallow pan with water and ice and soak your heel in it for 10 to 15 minutes a few times a day. Be sure to keep your toes out of the water.Home Remedies of Relieving Plantar Fasciitis Pain Essay

Another option is to fill a small paper or foam cup with water and freeze it. Then rub it over your heel for 5 to 10 minutes. Never put ice directly on your heel.

Pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) can make your foot feel better and help with inflammation.

Stretching and exercise: Stretch your calves, Achilles tendon, and the bottom of your foot. Do exercises that make your lower leg and foot muscles stronger. This can help stabilize your ankle, ease pain, and keep plantar fasciitis from coming back.

Athletic tape: Tape can support your foot and keep you from moving it in a way that makes plantar fasciitis worse.

Shoe inserts. Also called insoles, arch supports, or orthotics, they can give you extra cushion and added support. You can get them over-the-counter (OTC) or have them custom made. Typically, your results will be just as good, and cheaper, with OTC inserts. When you choose one, firmer is better — and make sure it has good arch support.Home Remedies of Relieving Plantar Fasciitis Pain Essay

Plantar fasciitis is a common cause of heel pain in adults. The pain is usually caused by collagen degeneration (which is sometimes misnamed “chronic inflammation”) at the origin of the plantar fascia at the medial tubercle of the calcaneus. This degeneration is similar to the chronic necrosis of tendonosis, which features loss of collagen continuity, increases in ground substance (matrix of connective tissue) and vascularity, and the presence of fibro-blasts rather than the inflammatory cells usually seen with the acute inflammation of tendonitis.1 The cause of the degeneration is repetitive microtears of the plantar fascia that overcome the body’s ability to repair itself.

The classic sign of plantar fasciitis is that the worst pain occurs with the first few steps in the morning, but not every patient will have this symptom. Patients often notice pain at the beginning of activity that lessens or resolves as they warm up. The pain may also occur with prolonged standing and is sometimes accompanied by stiffness. In more severe cases, the pain will also worsen toward the end of the day.Home Remedies of Relieving Plantar Fasciitis Pain Essay

The plantar fascia is a thickened fibrous aponeurosis that originates from the medial tubercle of the calcaneus and runs forward to form the longitudinal foot arch. The function of the plantar fascia is to provide static support of the longitudinal arch and dynamic shock absorption. Individuals with pes planus (low arches or flat feet) or pes cavus (high arches) are at increased risk for developing plantar fasciitis.

Other anatomic risks include overpronation, discrepancy in leg length, excessive lateral tibial torsion and excessive femoral anteversion. Functional risk factors include tightness and weakness in the gastrocnemius, soleus, Achilles tendon and intrinsic foot muscles. However, overuse rather than anatomy is the most common cause of plantar fasciitis in athletes. A history of an increase in weight-bearing activities is common, especially those involving running, which causes microtrauma to the plantar fascia and exceeds the body’s capacity to recover. Plantar fasciitis also occurs in elderly adults. In these patients, the problem is usually more biomechanical, often related to poor intrinsic muscle strength and poor force attenuation secondary to acquired flat feet and compounded by a decrease in the body’s healing capacity.Home Remedies of Relieving Plantar Fasciitis Pain Essay

On examination, the patient usually has a point of maximal tenderness at the anteromedial region of the calcaneus. The patient may also have pain along the proximal plantar fascia. The pain may be exacerbated by passive dorsiflexion of the toes or by having the patient stand on the tips of the toes.

Diagnostic testing is rarely indicated for the initial evaluation and treatment of plantar fasciitis. Plantar fasciitis is often called “heel spurs,” although this terminology is somewhat of a misnomer because 15 to 25 percent of the general population without symptoms have heel spurs and many symptomatic individuals do not.2 Heel spurs are bony osteophytes that can be visualized on the anterior calcaneus on radiography. However, diagnostic testing is indicated in cases of atypical plantar fasciitis, in patients with heel pain that is suspicious for other causes (Table 1) or in patients who are not responding to appropriate treatment.

Radiating burning pain, numbness and tingling, especially at night

Tarsal tunnel syndrome

Diffuse symptoms over plantar surface

Medial calcaneal branch of the posterior tibial nerve entrapment

Medial and plantar heel symptoms

Abductor digiti quinti nerve entrapment

Burning pain in heel pad area

Skeletal causes

Bony point tenderness

Calcaneal stress fracture activity

Pain with weight-bearing; worsens with prolonged weight-bearing

Paget’s disease

Bowed tibias, kyphosis, headaches


Deep bone pain; constitutional symptoms late in the course

Calcaneal apophysitis (Sever’s disease)

Posterior heel pain in adolescents

Soft tissue causes

Fat pad syndrome

Atrophy of heel pad

Heel bruise

History of acute impact injury Home Remedies of Relieving Plantar Fasciitis Pain Essay


Usually retrocalcaneal; swelling and erythema of posterior heel

Plantar fascia rupture

Sudden acute, knife-like pain, ecchymosis


Pain with resisted motions

Plantar fasciitis

See text.

In general, plantar fasciitis is a self-limiting condition. Unfortunately, the time until resolution is often six to 18 months, which can lead to frustration for patients and physicians. Rest was cited by 25 percent of patients with plantar fasciitis in one study as the treatment that worked best.3 Athletes, active adults and persons whose occupations require lots of walking may not be compliant if instructed to stop all activity. Many sports medicine physicians have found that outlining a plan of “relative rest” that substitutes alternative forms of activity for activities that aggravate the symptoms will increase the chance of compliance with the treatment plan.Home Remedies of Relieving Plantar Fasciitis Pain Essay

It is equally important to correct the problems that place individuals at risk for plantar fasciitis, such as increased amount of weight-bearing activity, increased intensity of activity, hard walking/running surfaces and worn shoes. Early recognition and treatment usually lead to a shorter course of treatment as well as increased probability of success with conservative treatment measures. Home Remedies of Relieving Plantar Fasciitis Pain Essay

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