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How do I treat my plantar fasciitis at home?

Updated on 24 May 2024

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Plantar fasciitis is an inflammation of the plantar fascia ligament located under the arch of the foot, extending from the heel to the toes. A common occurrence, this inflammation results in a pain or sensation similar to an elongation, stretching or tearing. Some people can even feel pins and needles under their heel!

Several factors can cause plantar fasciitis, such as improper footwear, exercise not performed properly, poor foot mechanics, etc. Fortunately, plantar fasciitis can sometimes be cured at home.

It is important to conduct a proper diagnosis of plantar fasciitis before beginning these treatments so as not to aggravate your condition.

Treatment #1 – Massage the foot with a chilled cylindrical object

To soften the arch of the foot and relieve pain caused by plantar fasciitis inflammation, you can simply massage the affected area with a bottle, can, ball or any other cylindrical object that has been chilled.


  1. Sit down on a chair or couch;
  2. Place the chilled cylindrical object on the floor;
  3. Place your affected foot on top of the object and roll it back and forth several times, applying light pressure to the foot without causing any pain.

This treatment can be performed up to three times a day, but take care not to aggravate the situation.

Treatment #2 – Massage the plantar fascia ligament

Massaging your feet will help to reduce any pain and adhesions during the healing process of your plantar fascia, and will speed up healing. The proper method is to apply gentle pressure from the heel to the toes without creating any sharp pain, only tolerable discomfort.

You can perform this massage in the morning before you get out of bed.

Treatment #3 – Apply ice to the plantar fasciitis

One of the most effective home remedies to simultaneously reduce inflammation and pain is to apply ice to your foot suffering from plantar fasciitis. The proper method is to wrap ice cubes or packaged frozen food in a clean cloth and apply directly to the painful area. Take care not to put the ice directly in contact with your skin to avoid ice burns! This treatment can be repeated up to four times a day for periods of 10 to 15 minutes.

Treatment #4 – Apply hot compresses

If the pain is not reduced after applying cold compresses, another way to alleviate plantar fasciitis inflammation is to apply hot compresses. For example, you can fill a cloth bag with salt, heat it up in the microwave oven to a bearable temperature, and apply it locally to your feet. Remove the compress once the bag has cooled down.

Treatment #5 – Perform foot stretching exercises

You can perform stretching exercises for your toes and calves throughout the day. This will reduce the risk of stiffness.

If these home treatments do not relieve your plantar fasciitis, schedule an appointment with a Groupe PiedRéseau podiatrist. Your podiatrist will help you find the ideal treatment tailored to your foot’s condition, and help you quickly regain your autonomy.

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