3 Simple Steps to Beat Plantar Fasciitis Heel Pain

Persistent heel pain can slow you down—whether you’re running, jumping, or strolling the grocery store aisles. In many cases, a common foot condition called plantar fasciitis is the culprit.

This often-painful condition involves the plantar fascia, a thick band of tissue that stretches along the bottom of your foot, supporting your arch and absorbing the impact of daily movement. When this tissue becomes irritated or damaged, everyday activities such as walking or standing can become a struggle. Plantar fasciitis can affect one foot—or both—and tends to develop over time.

The good news is that, in most cases, simple at-home measures, such as stretching, wearing a night splint, and investing in supportive footwear, can make a significant difference, says Sean Peden, MD, a Yale Medicine foot and ankle surgeon.

But it’s important to first clear up some common misconceptions about the source of discomfort.

“Often, people think heel spurs are a cause of plantar fasciitis, but that’s not true,” Dr. Peden says. “We have more and more evidence that shows plantar fasciitis is related to tightness, tension, and stress on what we call the heel cord, meaning the Achilles tendon and calf muscles, which is continuous with the plantar fascia.”

In plantar fasciitis, the plantar fascia sustains repetitive microtears—often from impact activities such as running, dancing, or walking. As your body tries to heal, it forms scar tissue around the damaged area, which can lead to pain or a tight, pulling sensation in the heel.

“It’s like death by a thousand cuts, not just one,” Dr. Peden says.

Another misconception, Dr. Peden adds, is that rolling the bottom of the foot along a frozen water bottle or a tennis or lacrosse ball will massage the area and help ease plantar fasciitis.

“You’ll see these recommendations all over the internet. And while it may offer short-term pain relief, the force of rubbing the plantar fascia against something can only aggravate it more,” he explains.

Fortunately, Dr. Peden says there are three simple, evidence-based ways to treat the pain—starting with a simple tool you can use at home.

Once Dr. Peden diagnoses plantar fasciitis, typically through a physical examination and a conversation about symptoms, his first line of treatment is often a night splint.

The splint, which is made of padded, flexible materials, holds your foot at a 90-degree angle while you sleep, keeping the plantar fascia gently stretched. If sleeping with the splint feels uncomfortable, wearing it for a few hours—or even as little as a 30 minutes—while resting with your foot elevated, can help.

“It works for many people because your foot gets tight overnight and by holding the plantar fascia in a flexed position, you are essentially stretching it while your sleep,” Dr. Peden says. ”It can bring relief in a matter of days. Still, we suggest patients use it consistently for two to four weeks and stop when the pain is gone.”

Night splints can be prescribed by an orthopaedic physician, podiatrist, or physical therapist. They can also be purchased over-the-counter, but it’s best to obtain guidance from a health care professional to make sure your diagnosis is correct. Insurance plans usually cover the cost, Dr. Peden adds.

Stretching can help prevent plantar fasciitis and is one of the most effective treatment approaches. When the calf muscles (chiefly the gastrocnemius and soleus) and the Achilles tendon (which connects the calf to the heel) are tight, they pull excessively on the heel with every step, increasing strain on the plantar fascia. Over time, this tension contributes to microtears and painful inflammation.

Targeted stretching of the calf, Achilles, and plantar fascia, can relieve pressure, increase elasticity, and support the healing of the damaged tissue. Dr. Peden recommends two simple, effective stretches:

Calf (gastrocnemius) stretch: Stand at arm’s length from a wall and place your hands flat against it at shoulder height. Step one leg back, keeping it straight with your heel on the ground. Bend the front knee slightly and lean forward until you feel a stretch in your calf. Hold the position for 15 to 30 seconds and switch sides. Do two to three sets, three times a day.

Plantar fascia stretch: Sit in a chair with both feet on the floor. Cross the ankle of the foot you want to stretch over the opposite knee. With one hand, gently pull your toes back toward your shin. Hold the stretch, which you should feel along the arch of your foot, for 15 to 30 seconds. Release and then repeat on the other foot if needed. Do two to three sets, three times a day.

Completing these exercises should take about five minutes. “If you can’t do these three times a day, at least make sure you stretch in the morning,” Dr. Peden says. The morning session is the most important, he stresses, as the muscles tighten overnight and benefit from being worked on soon after you wake up.

Additionally, Dr. Peden recommends spending five to 10 minutes doing a light yoga routine or mobility exercises to address any tightness throughout the body. “There are many you can look up on YouTube for beginners, and it’s an enjoyable way to stretch and maybe get a little meditation out of it, too,” he says.

Shoes are important when it comes to managing plantar fasciitis. “Half the time, the shoe is a major factor. If we get someone in a nice, supportive shoe, many people start to feel better,” Dr. Peden says.

By supportive, he means you should look for a shoe with good arch support—meaning the insole doesn’t collapse when you walk/or run—and a stable, cushioned heel that absorbs shock and fits snugly to prevent excessive movement of the foot inside the shoe. This helps reduce strain on the plantar fascia and maintain proper alignment from the ground up.

He also strongly cautions against walking barefoot, especially on hard surfaces, because there is little arch support or stress absorption. If you prefer not to wear your regular shoes indoors, Dr. Peden suggests getting a pair of comfortable and supportive house shoes or slippers.

When pain flares up, rest is just as important as treatment. If plantar fasciitis pain is significant, Dr. Peden advises that people limit high-impact activities. “Of course, I want people to stay active, but this is not something you can exercise your way out of,” he says. “You may need to cut back on your walking, running, and jumping activities while this heals.”

Instead, he suggests cross-training with a low-impact activity such as swimming, which allows you to remain active without further irritating the heel.

If none of the above recommendations for treating plantar fasciitis work, Dr. Peden advises talking to a foot specialist about treatment options such as cortisone injections or surgery.

For most people, plantar fasciitis won’t become a chronic problem, he adds. “If you stretch and you’re diligent about all the steps above, symptoms will improve but they often persist for a few months. The average case of plantar fasciitis takes three to six months to resolve,” Dr. Peden says.