What Can I Do for My Plantar Fasciitis?

With plantar fasciitis, the tissue on the bottom of your foot gets inflamed and makes the bottom of your heel or the bottom of your foot hurt. It happens a lot with runners and people who have flat feet, high arches, are overweight, or who are on their feet a lot.

It can take 6-12 months for your foot to get back to normal. You can do these things at home to ease the pain and help your foot heal faster:

Rest: It’s important to keep weight off your foot until the inflammation goes down.

Ice: This is an easy way to treat inflammation, and there are a few ways you can use it.

To make an ice pack, wrap a towel around a plastic bag filled with crushed ice or around a package of frozen corn or peas. Put it on your heel 3 to 4 times a day for 15 to 20 minutes at a time.

Or you can fill a shallow pan with water and ice and soak your heel in it for 10 to 15 minutes a few times a day. Be sure to keep your toes out of the water.

Another option is to fill a small paper or foam cup with water and freeze it. Then rub it over your heel for 5 to 10 minutes. Never put ice directly on your heel.

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