Plantar fasciitis is one of the most common causes of foot pain—and if you’ve experienced it, you know just how debilitating it can be. That sharp heel pain with every step can turn even simple activities into a struggle. While cases can range from mild discomfort to severe pain, the good news is that many people find lasting relief with simple, non-invasive treatments.
While cortisone shots, physical therapy, and even surgery are sometimes used, there are often easier solutions worth trying first. In fact, many people have fully recovered from plantar fasciitis with just a few lifestyle adjustments—like better footwear and regular stretching.
In most cases, plantar fasciitis will heal on its own over time—if you're patient and give your feet the care they need. Below, I break down what plantar fasciitis really is and walk you through the best ways to support the healing process right at home.
What Is Plantar Fasciitis?
The plantar fascia is a thick band of connective tissue that runs from your heel to your metatarsal bones at the base of your toes, supporting the arch of your foot. When this band becomes inflamed, it leads to a condition known as plantar fasciitis.
The term comes from Latin: plantar refers to the sole of the foot, fascia means band, and -itis indicates inflammation. Simply put, plantar fasciitis is inflammation of the band of tissue on the bottom of your foot.
The pain is usually felt in the heel but can spread along the arch. It often peaks in the morning with those first few steps out of bed. That’s because your fascia tightens overnight, and when you step down, you re-stretch the healing tissue—leading to a sharp, sometimes stabbing pain. Over time, walking can become increasingly uncomfortable.
How to Treat Plantar Fasciitis at Home
If your pain is severe or persistent, consult a medical professional. But if your symptoms are manageable, there are several home treatments that can help speed recovery and reduce pain:
1. Don’t Go Barefoot
Even around the house—or when getting up at night—always wear supportive footwear. Keep a pair of house shoes or supportive slippers next to your bed and slip them on before you take your first step in the morning.
Some top house shoe recommendations:
- Haflinger Clogs (with cork/latex footbed that molds to your feet)
- Keen Howser
- Merrell Encore
Make sure the shoe has real arch support—not just a soft, flat sole. With some shoes you can remove the existing liner and replace it with insoles to add support.
2. Stretch Your Feet Regularly
Gently stretching your plantar fascia several times a day can help reduce tension and promote healing. Start with a light stretch before getting out of bed, and continue stretching after periods of rest or icing.
Consistency is key—daily stretching over a month or two can yield significant improvement. Check out our guide on The Best Stretches for Plantar Fasciitis for tips and techniques.
3. Wear Proper Footwear
Shoes with poor support are often a major culprit. Avoid overly flexible or soft shoes that bend easily. Instead, choose shoes with a stiff sole and strong arch support. A shoe that resists bending in the middle is a good sign that it will help you heal.
Supportive shoe brands to consider:
- New Balance (look for models 800 and up)
- Brooks
- Alegria
- Dansko
- Keen
- Aetrex
4. Use Orthotic Inserts
Even in supportive shoes, arch support might not be ideal for your unique foot shape. A quality insole can make all the difference. Choose one that matches your arch type and shoe style.
Recommended orthotic inserts:
- Currex RunPro – good for athletes, popular across Europe and upcoming in the United States
- Cadence Insoles – excellent design by a physical therapist, supportive with extra cushioning
- Birkenstock ¾ Insoles – features a heel cup that redirects natural padding. Great for those who already wear Birkenstock sandals.
- Powerstep Pinnacle – designed by a podiatrist and made in the USA
Need to wear dress shoes? Try Superfeet Casual Easyfit ¾ Insoles, Powerstep Pinnacle ¾ Insoles or Four Seasons ¾ Arch Support for added comfort.
5. Massage Your Feet
Foot massage can help reduce tension and improve circulation. Use your thumbs to apply gentle pressure in circular motions on your heel and along the arch. You can also use a tennis ball, massage roller, or a product like the Foot Rubz Ball.
Pro tip: Freeze a water bottle and roll it under your foot—this gives you the benefits of both massage and icing!
6. Ice Regularly
Ice helps reduce inflammation and pain. Try icing your foot for 15–20 minutes, 1–3 times a day.
Pro tip: Multitask with a DIY frozen water bottle massage beneath your foot while you are sitting at a meal or watching tv.
7. Try Plantar Fasciitis Socks
These snug-fitting socks are designed to support the plantar fascia and reduce strain during activity. Feetures makes a well-reviewed version designed for targeted support. These work best when combined with supportive shoes and insoles.
8. Use a Night Sock or Splint
Night socks like the Powerstep Ultra Stretch will gently stretch your plantar fascia while you sleep (or relax), helping prevent morning pain. If sleeping in them is uncomfortable, try wearing them while sitting or watching TV. I usually recommend these after other methods have not acheived comlete relief.
Be Patient and Stay Consistent
Recovery from plantar fasciitis takes time—but don’t lose heart. If you're consistent with stretching, supportive footwear, and good habits, most people start to feel better within weeks. In more persistent cases, healing can take several months to a year.
Don’t give up. Your dedication will pay off.
A Note on Heel Spurs
Many people with plantar fasciitis also have heel spurs—small bony growths at the base of the heel. Interestingly, heel spurs rarely cause pain themselves. So instead of focusing on the spur, treat the fascia. Reducing inflammation in the fascia is what ultimately brings relief.
Please Keep In Mind
The content is for informational purposes only and is not intended as a substitute for professional diagnosis or treatment. Always consult a healthcare provider with any questions you may have about a medical condition.