how to cure plantar fasciitis

Daily routine for treating Plantar Fasciitis

Morning (before getting out of bed)

While still lying down, pull your toes back toward your shin and hold for 30 seconds. Repeat 3 times. Then loop a towel around the ball of your foot and gently pull toward you, holding for 30 seconds. Repeat 3 times. Put on supportive shoes or slippers before taking your first steps. We don't want to re-trigger minor tears in the heel, so walk normally but make sure no movements are jerky.

Morning (after up and moving around)

Do a calf stretch on a step or against a wall, holding for 30 seconds on each side. Repeat 3 times. 

Then do your isometric calf hold: stand on a step with your heels hanging off the edge and your foot parallel to the ground (see example video). Your goal is to work up to one continuous 2-minute hold. When starting out, break it into as many sets as you need to reach 2 minutes total per day. For example, you might begin with 8 sets of 15 seconds each, resting 30-60 seconds between sets. As you get stronger, your holds will get longer until you can do a single 2-minute hold.

A little discomfort is ideal, as this will mean you're strengthening the smaller soft tissue around the injury.

Midday

If you've been sitting for a while, do a few calf stretches and toe pulls before walking around. If you have a lacrosse ball, a hard-ball or a tennis ball nearby, roll your foot over it for 2-3 minutes. Mild pain here is okay.

Evening

Roll your foot over a frozen water bottle for 10-15 minutes while sitting. Do your calf stretches again, holding for 30 seconds and repeating 3 times on each side.

Before bed

Put on your night splint.

Stay consistent with this every day. As the isometric holds get easier, work up to 120 seconds.