How To Treat And Prevent Plantar Fasciitis at Home

Plantar fasciitis is a common foot condition, present in more than 50% of the Americans. It is actually a damage of the plantar fascia, which is a thin ligament that links the heel to the front of your foot.

Its causes include weight gain and repetitive motion, and it is, therefore, common in pregnant women, athletes, and people who stand for a long time during the day.

The continuous movement and pressure from the extra pounds cause pain and inflammation.


There are potent homemade treatments of this condition. It is successfully treated with the help of stretching exercises which relax the tight muscles and thus aggravate the symptoms.

Seated exercises provide great relief, and these are the most beneficial of them all:

  1. You should cross one leg over the other, pull upward on the big toe, and hold for 15 seconds. Then, release and make three repetitions. Stretch the other foot then.


2. Stretch the leg in a lunge-like movement, and hold for half a minute. Make three repetitions, and then change the leg.

3. Roll your foot over a water bottle, or some object in a similar shape for a minute, and then repeat with the other leg.


4. Place a folded towel under the arch of the foot, and pull upward to stretch the foot in front of you. Hold for 15 to 30 seconds, and make three repetitions.



Stretching can also help you to prevent this condition, but the following tips can be of great help as well:

Start slowly: It is essential to warm up your body before exercise, in order to prevent injury.

Proper shoe support: To keep the feet in a safe position, always make sure your shoes are comfortable, and avoid poorly- crafted and poorly manufactured ones, to avoid additional stress on the feet.

Short, but regular exercise: This will keep you in shape, you will relax the joints and muscles, and you will lower the risk of damage and tightness of the ligaments.

Take it easy: It is important to rest your feet and alternate between activities to avoid repetitive movements for long periods.

Try to maintain a healthy weight: This will avoid the unnecessary pressure on the body and especially the feet.

Foot health is of high importance for the entire body, so if you believe that you are suffering from plantar fasciitis, you mustn’t ignore it. Change your diet regime and seek a medical advice instead.