If you suffer from plantar fasciitis, every step you take from the moment you wake up can cause excruciating pain. However, by taking a few simple steps, you can help to ease your pain and beat plantar fasciitis.


To ease the pain and help to reduce any inflammation, you should apply ice to the affected area. Wrap a bag of frozen peas or ice cubes in a towel and rest it against your heel for 15 minutes. The towel will help to prevent the ice from damaging your skin.


To help loosen the muscles in your foot and relieve pain, massage your foot daily. One of the easiest ways to massage your foot is to rotate it on a golf ball. Simply place the golf ball on the ground, and place your foot on top. You should then move your foot in a circular motion over it, alternating the direction every now and again.

Night Splint

During the night the soft tissue in the foot can tighten. This causes the morning pain associated with plantar fasciitis. Using a night splint can help to prevent the tissue tightening, meaning you can start the day in less pain. It may feel a little unusual at first, but you will soon adapt to the new sensation of wearing the splint in bed.

Stretching Exercises

Exercising and stretching the muscles in your feet and legs is one of the most effective ways to combat plantar fasciitis. Carrying out daily exercises will help to reduce inflammation and increase the mobility of the foot. When you wake in the morning, while sitting in bed, you should gently flex your feet, before taking hold of them and pulling them towards your body. You should hold this position for around 30 seconds.

Every other day, you should stand an arm's length away from the wall with your good leg slightly bent and your affected foot slightly behind your body. Then, gently and slowly move your hips forward while making sure you keep both heels completely flat on the floor. Hold the position for around 30 seconds before then releasing.

If you are experiencing problems with heel pain or plantar fasciitis, it doesn't have to blight your life or prevent you from doing what you wish to do. You should try the things mentioned above and visit a medical professional such as a podiatrist, who will be able to help to assess and treat the condition.