![]() You can do this several times a day for up to four times each. Reach down and pull your big toe toward you for up to 30 seconds. ![]() With a toe stretch, sit in a chair with just your heel on the floor. You may also try some foot and ankle exercises to help stretch and strengthen your foot, beginning with your toes. He suggests repeating this for as long as you want, and to watch out for frostbite. Roll your foot over a frozen water bottle with light pressure for 20 minutes, then rest for 20 minutes. Kaplan, DPM, a podiatrist and member of the Verywell Health Medical Review board, recommends an ice bottle massage. It may also help to ice your heel to tamp down swelling, as well as to take over-the-counter pain medication like Aleve (naproxen) or Advil or Motrin (ibuprofen).Īdam H. There are a variety of treatments that can be used here, beginning with giving your feet a break from any activities that may be aggravating the condition and allowing them to rest. Are you looking for a workout shoe? Or are you on your feet all day in the healthcare or service industry? Do you need something a little dressier? There are lots of different styles you just need to choose the one that will serve you best. Peden stated, when investing in a shoe for plantar fasciitis, you should consider your lifestyle first and foremost. Because plantar fasciitis affects the plantar fascia, a band that runs through the arch of your foot, arch support is one of the most important features to look for when treating many kinds of foot pain. Peden says you shouldn't be able to twist the shoe and wring it out like a wet dishtowel, since this means it won't offer enough support.
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