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Home Treatment Plan for Heel Pain and Plantar Fasciitis:

  1. Choose Proper Footwear:

    • Wear stable and supportive shoes that provide good arch support and cushioning.
    • Avoid high heels, flip-flops, and shoes with minimal support.
  2. Arch Supports:

    • Use stable arch supports or orthotics in your shoes to help distribute pressure evenly and support the arch.
    • Consider using FootSteps, Quadrsteps or a PowerStep Orthotic (all vailable in our office)
    • Be cautious of inferior arch supports and opt for high-quality options.
  3. Avoid Going Barefoot:

    • Refrain from walking barefoot to minimize stress on the plantar fascia.
    • Use supportive slippers or sandals with built-in arch support when at home.
  4. Night Splints:

    • Consider using a night splint to keep the plantar fascia and Achilles tendon stretched during sleep.
    • This can reduce morning pain and stiffness.
  5. Stretching Exercises:

    • Perform regular stretching exercises to stretch the calf muscles and Achilles tendon.
    • Use a foot roller or a frozen water bottle to roll the arch of your foot to relieve tension.
  6. Cold Therapy:

    • Apply ice or use cold packs on the sore heel for 15-20 minutes, several times a day.
    • This can help reduce inflammation and relieve pain.
  7. Weight Management:

    • If overweight, consider reducing calorie intake and incorporating exercise to manage weight.
    • Excess weight can put additional stress on the feet and exacerbate heel pain.
  8. Monitor Progress:

    • Keep track of your symptoms and progress during home treatment.
    • If your condition does not improve within ~three weeks, make an appointment at Lexington Podiatry’s Kentucky Heel Pain Center for further evaluation and treatment options.

Remember, these home remedies are intended for mild to moderate cases of heel pain and plantar fasciitis. If your symptoms are severe or persist despite home treatment, it is important to seek professional medical advice.