Most of us are on our feet every day, resulting in a number of aches and pains. Whether you work behind a cash register or at a desk, it’s not easy to find the time for at-home pain relief.

61% of people with plantar fasciitis report they’re in pain every day.

You might not even realize you’ve fallen victim to this chronic heel pain. If you have, don’t worry—you can kick it!

Keep reading for our at-home tips for instant pain relief for plantar fasciitis. With these tips, you can stop toeing the line when it comes to your pain. Discover sweet relief instead with these tips!

1. Stretch It Out

Stretching is an effective way to heal plantar fasciitis pain. These stretches can also improve your flexibility and increase strength. 

For example, try flexing your foot using an elastic band around the base of your foot. Then, slowly point your toes away from your body.

You can also use towel curls or pick up a marble using your toes to stretch your foot muscles. 

For plantar fasciitis relief, try loosening your calf muscles to ease your pain as well.

If you don’t have time for these stretches at home, work a few in during a break at work. You can even manage them beneath your desk!

2. Roll It Out

Plantar fasciitis is the most common cause of heel pain. It accounts for 10% of runner-related injuries and occurs in about 10% of the general population.

Whether you’re standing or sitting at your desk, try rolling a golf ball beneath your foot. Apply steady pressure, which will distract the body’s pain receptors. This technique will send blood flow to your arch and heel.

As a result, you’re able to break down the tears that healed improperly against the plantar fascia ligament. 

3. Chill Out

For instant pain relief for plantar fasciitis, try slipping on an ice pack. Ice can reduce your pain and help you relax at home. 

There are also ice pack slippers that mold to your feet!

If you don’t have an ice pack on hand, try a bag of frozen peas instead. Make sure you don’t apply ice directly to your skin, however. Instead, only use ice for 15-minute increments. 

4. Separate Them Out

Tendons that have become short and tight end up shrunken over time. Using toe separators, you can elongate the tendons and improve blood flow to your feet.

Toe separators also break down adhesions. 

For instant pain relief for plantar fasciitis, slip those toe separators on and relax!

5. Head Out

In some cases, at-home remedies aren’t enough. If your pain persists after trying these tips, consider visiting a doctor. They can assess your symptoms and tell you what to do for plantar fasciitis pain.

At-Home Tips for Instant Pain Relief for Plantar Fasciitis

It’s time for that pain at the bottom of your foot to go. With these tips, you can discover instant pain relief for plantar fasciitis at work or at home. Once you experience relief, you can get back on your feet (without flinching)!

Schedule an appointment with us today for a unique treatment plan.

The information provided in this article is not meant to be medical advice and is for educational purposes only. If you would like to learn more about topics related to podiatry, feel free to contact Family Foot & Ankle Centers by clicking here or calling 972-597-4132 to reach our Waxahachie office, 903-872-9910 to reach our Corsicana office, or  972-875-3668 to reach our Ennis office.