Plantar Fasciitis Treatment That Works in Seconds: The Stretch, Shoes and Splint Doctors Swear By
If you want immediate relief from stabbing heel pain, we’ve got you covered
Key Takeaways
- Stretch your foot before getting out of bed to prevent stabbing heel pain.
- Wearing supportive shoes reduces arch stress and allows your plantar fascia time to heal.
- An Equinus splint worn just one hour daily can permanently improve symptoms.
If you experience the fiery heel pain of plantar fasciitis, you need relief now. What works fastest? Experts share their picks for the most effective stretch, the best shoe, the fastest-acting splint, even the top anti-inflammatory tea to try. Keep reading for the plantar fasciitis treatments that help ease pain and inflammation fast.
What is plantar fasciitis?
“It’s inflammation of the plantar fascia, a band of tissue running on the bottom of the foot from the heel to the toes,” Mikel Daniels, DPM, chief medical of Baltimore-based WeTreatFeet Podiatry. Soothing that inflammation is key to easing pain in a hurry—and reducing stress on the plantar fascia will keep the pain away.
Most people notice plantar fasciitis hurts in the morning. That’s because the band of tissue tightens as your foot relaxes during sleep. When you suddenly load it with your full body weight, it can feel like “a knife stabbing into your heel,” says Dr. Daniels. So don’t be so quick to hop out of bed if you’re having a flare-up. Here’s what to do instead.
Woman's World Answers
Best at-home plantar fasciitis treatment options
Foot pain is more than just a nuisance—it can have a way of disrupting your daily life and leaving you sidelined from your favorite activities. But treating plantar fasciitis with a few easy tricks can make all the difference.
Stretch the plantar fascia
Sit up in bed, straighten your leg and bend your achy foot toward you until you feel your calf gently stretch. Maintaining that stretch, “grab the toes and gently pull them back until you feel a stretch along the arch of your foot,” says Dr. Daniels. “Hold it for about 20 to 30 seconds. Repeat gently a few times.” You’ll loosen the band of tissue, and it should feel much better when you stand. Afterward, you can roll your foot on a frozen water bottle to soothe any inflammation, he adds. It’s a crucial at-home plantar fasciitis treatment. (Want more plantar fasciitis stretch options? Find ‘em here.)
Slip on a splint
Specialized braces called night splints can be worn as you sleep to gently hold your foot in a flexed position and prevent your plantar fascia from tightening overnight. Dr. Daniels is a fan, but they can be a bit uncomfortable. Another option? “I find the most significant benefit from an Equinus splint, which is similar to a night splint but has a more efficient and targeted stretch,” says Anne Sharkey, DPM, who sees patients at Solely Podiatry in Cedar Park, Texas. “They only need to be worn for one hour daily.” While they’re an investment (about $349, HSA-eligible; learn more at FixEquinus.com), she adds that they may help permanently improve tight foot and calf muscles that are the root cause of up to 89 percent of plantar fasciitis cases.
Sip anti-inflammatory tea
“I’ve had a few patients swear by ginger-turmeric tea at night, saying they feel less stiff in the morning,” says Dr. Daniels. Both ginger and turmeric have anti-inflammatory properties, and growing research suggests that some people may be more responsive than others. Plus sipping tea has loads of health benefits, so this option is certainly worth trying!
Try an NSAID
Prefer a more conventional option? Both docs are fans of nonsteroidal anti-inflammatory drugs (NSAIDs) such as Aleve (naproxen). And Dr. Daniels notes that you can talk to your health care provider about a Mobic (meloxicam) prescription.
The 2 best types of shoes for plantar fasciitis
If you’re suffering from plantar fasciitis, the right footwear can make all the difference. Here’s what our experts recommend for plantar fasciitis treatment:
Best shoes for plantar fasciitis when you’re in the house
“Walking barefoot tends to make plantar fasciitis significantly worse,” cautions Dr. Sharkey. When you’re home, “I recommend wearing a shock-absorbing recovery shoe with arch support.” Not only does it feel good in the moment, it protects your foot and allows your body time to heal. The doc’s favorite brand: Oofos.
Best shoes for plantar fasciitis when you head outside
While it may not be practical to wear recovery shoes to work or the store, your footwear is still a crucial weapon to beat pain. “The best shoes to ease plantar fasciitis pain have three things: real arch support, a cushioned but not mushy sole and a firm heel counter—meaning the back of the shoe shouldn’t collapse when you squeeze it,” says Dr. Daniels. Will this help with discomfort right away? “For some patients, yes,” he says. He sees best results with ASICS Gel Kayano, Hoka Bondi and Brooks Adrenaline.
The bottom line about speedy plantar fasciitis treatment
Relief is yours for the taking. With a combination of short-term fixes and long-term lifestyle tweaks (like eating a healthy diet loaded with anti-inflammatory fruits and veggies and sticking with supportive shoes even when you’re not in pain), “I’ve seen countless women in their 50s and 60s get back to walking, traveling and doing the things they enjoy,” says Dr. Daniels. You can be one of them!
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