Last Updated on January 14, 2026 by Martina McKeough
If you suffer from plantar fasciitis you know just how painful it can be when you try and stand on your food after sitting down. I’ve had the condition on and off for the past few years and experimented with a number of different ways to stop it and there are some simple things you can do at home that make a difference. Here are my top tips for plantar fasciitis pain relief you can use at home to stop the discomfort.
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Plantar Fasciitis Stretching Exercises
Stretching exercises are one of the first things I do when I am experiencing a plantar fasciitis flare up. They are an easy way to manage and alleviate pain.
Don’t get lazy by forgetting to do them. They really do make a difference when they are done regularly.
My two favorite stretches are:
Calf Stretch on Stairs
Steps:
- Stand on a Step: Stand on the edge of a stair with the balls of your feet on the step and your heels hanging off.
- Lower Your Heels: Slowly lower your heels down below the level of the step until you feel a stretch in your calf muscles.
- Hold the Stretch: Hold this position for 15-30 seconds.
- Raise Back Up: Slowly raise your heels back to the starting position.
- Repeat: Perform this stretch 2-3 times.
Benefits:
This stretch helps loosen the calf muscles and Achilles tendon, which can reduce tension on the plantar fascia.
I usually stand on the bottom step of the stairs so there is little chance of me falling and hurting myself!
2. Towel Stretch
Steps:
- Sit Down: Sit on the floor with your legs stretched out in front of you.
- Use a Towel: Loop a towel or a resistance band around the ball of your foot.
- Pull the Towel: Gently pull the towel towards you, keeping your knee straight, until you feel a stretch along the bottom of your foot and the back of your leg.
- Hold the Stretch: Hold this position for 15-30 seconds.
- Switch Feet: Repeat on the other foot.
- Repeat: Perform this stretch 2-3 times on each foot.
Benefits:
This stretch targets the plantar fascia directly, as well as the Achilles tendon and calf muscles.
I like this stretch as it isn’t difficult to do and the towel makes things easier because I don’t have the best range of movement in my legs.
Using Ice To Help Reduce Inflammation
I am a big fan of cold therapy which simply means applying ice to the problem area to reduce inflammation and pain.
Once upon a time I used to have an ice pack that I wrapped in a cloth that I would place around my foot and then I discovered ice slippers.
These are brilliant because you place them in the freezer in a plastic bag and get them out when you need them. Just slip them on your feet and allow the cold to help with the inflammation.
As they are reusable you can use them time and time again. Plus they help with my tendonitis as well so they were a great purchase.
Wearing Orthotics For Plantar Fasciitis Relief
I have a couple of tips about footwear and my first involves adding orthotics to my shoes.
Part of the reason I have plantar fasciitis is because I have flat feet and need arch support. However not all shoes have it so in order to solve the problem I started to wear orthotic inserts to help.
There is no need to buy bespoke inserts as now you can get over the counter insoles that will help distribute pressure more evening across your feet.
Choose whole orthotic inserts like these Powerstep ones when you have the space in your shoes otherwise wear a half insert as they still help.
Use Massage Therapy
Massaging the bottom of your feet supposedly breaks up any adhesions and helps to reduce pain.
As I have limited mobility to do this myself following a hip operation I found the easiest solution was to get a foot roller.
You can buy smaller rollers for under your foot but I found they had a tendency to slip and move. This roller stays in one place and I just put it under my desk and use it throughout the day.
Wear a Night Splint
I have to say this night splint for plantar fasciitis is probably my least favorite method to solve the problem but sometimes I revert to it if I’m getting bad foot pain in the morning.
The idea with a night splint is that you keep your foot in a dorsiflexed position overnight which stretches the plantar fascia and Achilles tendon while you sleep.
I don’t particularly like things on my feet in bed unless it is really cold but this method does help so it makes my list of plantar fasciitis pain relief tips.
Using an Epsom Salt Soak
What are the benefits of soaking your feet in Epsom salt? Well I have a whole post dedicated to why this is a great solution for your foot health that you can read.
Soaking your feet in warm water with Epsom salt can help relax muscles and reduce pain. Soak your feet for 15-20 minutes once a day if you have any pain and it can really make a difference plus it is so relaxing.
You can use plain Epsom salt but I like to choose salts like these with added benefits such as tea tree oil for or lavender.
Choosing the Right Footwear for Plantar Fasciitis
This next tip was a real game changer for me and made a huge difference to my foot pain.
I found out that wearing the right shoes made a big difference and helped alleviate pressure on my feet lessening pain.
I need shoes with great arch support and a cushioned sole and found that Vionic were the brand that suited my feet the best.
They do a whole range of shoes, boots and sneakers to help foot pain and I can’t stress enough how much they revolutionised my foot pain.
I’m partial to Vionic ballet flats but they have a large range of other footwear to choose from as well.
Eating Anti-inflammatory Foods
My next two tips are based around food and diet because you are what you eat as they say.
Anti-inflammatory foods are definitely something that you should incorporate into your diet for your health.
Reduce inflammation by eating less processed foot and add tumeric, ginger and omega-3 fatty acids so that you are less likely to get foot pain.
This isn’t obviously a fast approach but over time it will make a difference.
Weight Management
You should also try and manage your weight.
The fact is that if you are overweight you are putting more pressure on your feet. By eating a balanced diet and taking regular exercise you can drop a few pounds which can take some of this pressure off your feet.
I know this one isn’t easy and I would say I am a work in progress when it comes to this!
Take Time To Rest
Finally you need to rest your feet if you want them to heal if you have plantar fasciitis pain relief.
I know my sister in law is a big runner and when she gets a flare up she knows that her running has to take a back seat so that she allows the inflammation to subside.
The temptation may be to keep going but it will only make your problem worse.
So there you have it my top ten tips to help with discomfort from plantar fasciitis. All of them are relatively easy to implement (apart from the weight loss) so try and use some of my suggestions to see how you get on.
Remember if the problem persists or gets worse make sure you see a doctor or podiatrist for some extra advice.
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