How To Stop Pain In Legs and Feet From Plantar Fasciitis

Plantar fasciitis is a common foot condition that causes pain in the heel and the bottom of the foot. It occurs when the plantar fascia, a thick band of tissue that connects the heel bone to the toes, becomes inflamed or damaged. This condition can be incredibly painful and can make it difficult to walk or engage in daily activities. However, there are several measures you can take to alleviate the pain and discomfort associated with plantar fasciitis.

1. Understand the Causes and Symptoms

To effectively address plantar fasciitis, it is essential to understand the underlying causes and symptoms. Common causes of this condition include:

  • Overuse and physical activity: Engaging in activities that put excessive strain on the feet, such as running or dancing, can lead to plantar fasciitis.
  • Age and weight: Plantar fasciitis is more common in middle-aged individuals and those who are overweight or obese.
  • Improper footwear: Wearing shoes that lack proper support or have inadequate cushioning can contribute to plantar fasciitis.
  • Foot abnormalities: Flat feet, high arches, or an abnormal gait can increase the risk of developing this condition.

The symptoms of plantar fasciitis include:

  • Heel pain: The most common symptom is intense pain in the heel, which usually worsens with activity.
  • Foot pain: Pain can also extend along the bottom of the foot, making it uncomfortable to walk or stand for extended periods.
  • Stiffness: Many individuals with plantar fasciitis experience stiffness and limited mobility in the affected foot or feet.

2. Seek Professional Advice

If you suspect that you have plantar fasciitis, it is important to seek professional advice from a doctor or a podiatrist. They can provide a proper diagnosis and recommend the most appropriate treatment plan. In severe cases, they may refer you to a physical therapist or orthopedic specialist for further evaluation and intervention.

3. Apply RICE Therapy

RICE therapy (Rest, Ice, Compression, Elevation) is often recommended as a first-line treatment for plantar fasciitis. Here’s how you can apply RICE therapy:

  • Rest: Avoid activities that worsen the pain and try to give your feet ample rest to allow the plantar fascia to heal.
  • Ice: Apply ice to the affected area for 15-20 minutes, multiple times a day. This can help reduce inflammation and relieve pain.
  • Compression: Use compression bandages or wear supportive footwear with arch support to reduce strain on the plantar fascia.
  • Elevation: Whenever possible, elevate your legs and feet to help reduce swelling and promote blood circulation.

4. Perform Stretching and Strengthening Exercises

Stretching and strengthening exercises can help alleviate pain and prevent further damage to the plantar fascia. Some effective exercises for plantar fasciitis include:

  • Calf stretch: Stand facing a wall, place your hands on the wall at shoulder height, and extend one leg behind you. Bend the knee of the front leg while keeping the back leg straight and press the heel into the ground. Hold for 30 seconds and repeat with the other leg.
  • Towel stretch: Sit on the floor with your legs extended. Place a towel around the ball of your foot and gently pull the towel toward you, stretching the arch of your foot. Hold for 30 seconds and repeat several times.
  • Toe curls: Place a small towel on the floor and use your toes to scrunch and grab the towel. Repeat this exercise for 10-15 repetitions, several times a day.

5. Wear Proper Footwear

Choosing the right footwear is crucial for managing plantar fasciitis. Here are some tips for selecting appropriate shoes:

  • Arch support: Look for shoes with proper arch support to help distribute weight evenly and reduce stress on the plantar fascia.
  • Cushioning: Opt for shoes with adequate cushioning to absorb impact and provide extra comfort.
  • Heel support: Shoes with a well-cushioned heel can help reduce pressure on the affected area.
  • Size and fit: Ensure that your shoes fit properly and have enough room for your toes to move comfortably.

6. Use Orthotic Inserts

Orthotic inserts, also known as shoe inserts or orthotics, can provide additional support and cushioning to help manage plantar fasciitis. These inserts can be custom-made by a podiatrist or can be purchased over the counter. They are designed to alleviate pressure on the plantar fascia and promote proper foot alignment.

7. Consider Night Splints

Night splints are devices that help stretch the plantar fascia and Achilles tendon while you sleep. They hold the foot in a flexed position, preventing the plantar fascia from tightening overnight. Using night splints consistently can significantly reduce morning pain and stiffness associated with plantar fasciitis.

8. Maintain a Healthy Weight

Excess weight puts additional strain on your feet and can worsen the symptoms of plantar fasciitis. Maintaining a healthy weight through a balanced diet and regular exercise can help alleviate the pressure on your feet and reduce the pain associated with this condition.


Plantar fasciitis can be a debilitating condition, but with the right measures, you can effectively manage and alleviate the pain. By understanding the causes and symptoms, seeking professional advice, applying RICE therapy, performing stretching exercises, wearing proper footwear, using orthotic inserts, considering night splints, and maintaining a healthy weight, you can take control of your plantar fasciitis and get back to a pain-free life. Remember, consistency and patience are key when it comes to managing this condition, so don’t give up and keep implementing these strategies for long-term relief.

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Q: What are the common causes of plantar fasciitis?

A: Common causes of plantar fasciitis include overuse and physical activity, age and weight, improper footwear, and foot abnormalities.

Q: What are the symptoms of plantar fasciitis?

A: The symptoms of plantar fasciitis include intense heel pain, foot pain along the bottom of the foot, and stiffness in the affected foot or feet.

Q: Should I seek professional advice if I suspect I have plantar fasciitis?

A: Yes, it is important to seek professional advice from a doctor or a podiatrist for a proper diagnosis and recommended treatment plan.

Q: What is RICE therapy and how can I apply it for plantar fasciitis?

A: RICE therapy (Rest, Ice, Compression, Elevation) is a first-line treatment for plantar fasciitis. To apply it, rest your feet, apply ice to the affected area, use compression, and elevate your feet to reduce inflammation and relieve pain.

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