Q&A for How to Relieve Plantar Fasciitis Pain

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How can I treat plantar fasciitis at home?

Mark Co, DPM
Podiatrist
Dr. Mark Co is a Podiatrist who runs his own private practice in San Francisco, California. Dr. Co specializes in treatments for bunions, ingrown toenails, toenail fungus, warts, plantar fasciitis and other causes of foot pain. He also offers custom orthotics for the treatment and prevention of foot and ankle issues. Dr. Co completed a Master of Business Administration (MBA) at New York University and an MA in Electrical Engineering and Computer Science at Johns Hopkins University. Dr. Co also completed his DPM at the California School of Podiatric Medicine and a residency and internship at the Kaiser Permanente Medical Center, Santa Clara, California. Dr. Co was awarded San Francisco's "Top 3 Podiatrists" in 2018, 2019, and 2020. Dr. Co is also a member of the CPMA (American Podiatric Medical Association).

Mark Co, DPM

Podiatrist

Expert Answer

Stretch your calf and Achilles tendon to relieve the pain. Try laying on the bed with your knees straight and your legs extended. Put a towel, belt, or band underneath your forefoot and gently pull your foot upward to stretch your Achilles tendon. You can also use a topical balm for muscle pain each night before you go to sleep, like Tiger Balm or Icy Hot.

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Question

How can I avoid getting plantar fasciitis?

Mark Co, DPM
Podiatrist
Dr. Mark Co is a Podiatrist who runs his own private practice in San Francisco, California. Dr. Co specializes in treatments for bunions, ingrown toenails, toenail fungus, warts, plantar fasciitis and other causes of foot pain. He also offers custom orthotics for the treatment and prevention of foot and ankle issues. Dr. Co completed a Master of Business Administration (MBA) at New York University and an MA in Electrical Engineering and Computer Science at Johns Hopkins University. Dr. Co also completed his DPM at the California School of Podiatric Medicine and a residency and internship at the Kaiser Permanente Medical Center, Santa Clara, California. Dr. Co was awarded San Francisco's "Top 3 Podiatrists" in 2018, 2019, and 2020. Dr. Co is also a member of the CPMA (American Podiatric Medical Association).

Mark Co, DPM

Podiatrist

Expert Answer

Although the pain is often felt in the bottom of your foot and your heel, plantar fasciitis is actually caused by tight muscles in your calf. Stretch your calf muscles, especially before and after you exercise, and choose sturdy shoes with good arch support.

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Question

Why does stretching my legs help my foot feel better?

Miguel Cunha, DPM
Board Certified Podiatrist
Dr. Miguel Cunha is the founder of Gotham Footcare and is a podiatrist based in Manhattan, New York. Dr. Cunha is a foot and ankle surgeon with experience treating a wide array of foot and ankle conditions from minor problems to complex reconstructive foot and ankle surgery. Dr. Cunha received his DPM from the Temple University School of Podiatric Medicine and completed his residency as the Chief Resident at the Washington Hospital Center and Georgetown University where he specialized in lower extremity trauma, diabetic limb salvage, and reconstructive surgery of the foot and ankle. Dr. Cunha is a member of the American Podiatric Medical Association, the New York Podiatric Medical Association, the American College of Foot and Ankle Surgeons, and is board certified in Podiatric Medicine.

Miguel Cunha, DPM

Board Certified Podiatrist

Expert Answer

Your Achilles tendon originates in your calf. If your Achilles tendon is tight, you'll be more likely to experience plantar fasciitis.

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Question

What causes plantar fasciitis?

Miguel Cunha, DPM
Board Certified Podiatrist
Dr. Miguel Cunha is the founder of Gotham Footcare and is a podiatrist based in Manhattan, New York. Dr. Cunha is a foot and ankle surgeon with experience treating a wide array of foot and ankle conditions from minor problems to complex reconstructive foot and ankle surgery. Dr. Cunha received his DPM from the Temple University School of Podiatric Medicine and completed his residency as the Chief Resident at the Washington Hospital Center and Georgetown University where he specialized in lower extremity trauma, diabetic limb salvage, and reconstructive surgery of the foot and ankle. Dr. Cunha is a member of the American Podiatric Medical Association, the New York Podiatric Medical Association, the American College of Foot and Ankle Surgeons, and is board certified in Podiatric Medicine.

Miguel Cunha, DPM

Board Certified Podiatrist

Expert Answer

There's a ligament on the bottom on the bottom of your foot called the plantar fascia. It's a bowstring ligament that goes from the heel to the ball of your foot. Every time you stand, your arch collapses and this ligament stretches. Over time, you can develop little micro tears due to repetitive stress, like walking. Those tears will lead to the inflammation and pain that's known as plantar fasciitis.

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Question

How do you treat heel pain from plantar fasciitis?

Jarod Carter, DPT, CMT
Physical Therapist
Jarod Carter is a Physical Therapist, Consultant, and the Owner of Carter Physiotherapy, a manual physical therapy clinic in Austin, Texas focused on manual therapy as well as telehealth services to resolve pain and injuries. Dr. Carter has over 15 years of professional physical therapy experience. He received a DPT (Doctor of Physical Therapy) and an MTC (Manual Therapy Certification) from the University of St. Augustine for Health Sciences. Dr. Carter also holds a BS in Kinesiology from the University of Texas at Austin.

Jarod Carter, DPT, CMT

Physical Therapist

Expert Answer

You should find a physical therapist in your area and schedule a consultation. A physical therapist can best identify the causes of your pain and give you a treatment plan that is specific to your needs.

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