How to treat plantar fasciitis: treatment options and advice

Foot health

Discover the main treatments for plantar fasciitis, how well supported each one is and what you can do to help your recovery.

Foot health · Blog

There are several ways to treat plantar fasciitis, from simple measures such as stretching to more involved options such as injections or surgery. There is no single cure for plantar fasciitis, and recovery usually involves a combination of approaches. Find out about the main treatments for plantar fasciitis, how well supported each one is and what you can do to help your recovery.

In this article

Plantar fasciitis is a condition affecting the plantar fascia, a band of tissue that runs along the sole of the foot from the heel to the toes. It typically causes pain, especially around the heel.

How to treat plantar fasciitis

When plantar fasciitis appears, it's only natural to want to know what to do to make it go away as quickly as possible. Fortunately, there are several ways to treat plantar fasciitis and, in most cases, treatment starts with simple measures before more involved options are considered.

Treatment usually begins with adapting certain activities, doing exercises and stretches, wearing suitable footwear or using insoles. If the pain persists, other treatments may be considered, such as physiotherapy, shockwave therapy, injections or, far less commonly, surgery.

There is no quick fix for plantar fasciitis, but acting early and following the right treatment can help reduce pain and support recovery.

Plantar fasciitis treatments

Exercises and stretches

Exercises and stretches are among the approaches with the strongest clinical support for treating plantar fasciitis. Stretches for the plantar fascia and the calf muscles are particularly recommended, along with strengthening exercises for the foot and ankle, such as heel raises.

The key is to do them consistently and progressively, without suddenly increasing the intensity. It's not about doing lots of different exercises, but about sticking to a routine that helps reduce pain and brings gradual improvement.

If you'd like to see which ones to do and how to do them step by step, take a look at our guide to plantar fasciitis exercises and stretches.

Cutting back on activities that make the pain worse

This is a simple and fairly obvious measure, but an important one nonetheless. According to NHS Inform, if an activity clearly makes the pain worse, it's a good idea to cut back on it for a while or reduce its intensity, rather than continuing to push your foot. This might mean running less, avoiding repeated jumping or trying not to spend so many hours on your feet at a stretch if you notice the pain getting worse.

The idea isn't to stop moving altogether, but to give your foot a little breathing space and gradually return to your usual activities as the pain eases.

Insoles for plantar fasciitis

Insoles can be a valuable addition to plantar fasciitis treatment, especially when used alongside other measures such as exercises and stretches. They can help reduce pain and ease the strain on the foot.

It's important to look for an insole that offers heel cushioning and arch support, two areas that are particularly important for relieving plantar fasciitis pain.

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The right footwear

It's best to choose shoes that hold your foot securely and offer enough cushioning, and to avoid very flat or badly worn shoes for a while.

You don't need special shoes for plantar fasciitis, but you do need a pair that feels comfortable and doesn't make the pain worse when you walk or spend time on your feet.

Physiotherapy

Physiotherapy can be helpful if the pain persists or you need more guided treatment. A physiotherapist can combine exercises, stretches and techniques applied to the foot and ankle, depending on how the pain progresses and each person's needs.

Anti-inflammatories

Many people wonder which anti-inflammatory is best for plantar fasciitis. Medicines such as ibuprofen or diclofenac can be used to manage the pain for short periods. However, they should be seen as an occasional aid to relieve pain, not as the solution to the problem.

Shockwave therapy

Shockwave therapy involves applying pulses of energy to the painful area with the aim of reducing pain and supporting recovery. It is usually considered when the pain persists despite trying other, simpler plantar fasciitis treatments.

Several studies have found that it can help reduce pain in cases of persistent plantar fasciitis, so it is often seen as an option before turning to more invasive treatments such as injections or surgery.

Injections

Injections are usually reserved for cases where the pain persists despite trying other measures.

The most common are steroid injections, which can help reduce pain for a while, although their effect tends to be mainly short term. There are other options, such as platelet-rich plasma injections (PRP), which have shown favourable medium-term results in some studies. Even so, they are not usually the first choice and should be assessed individually with a healthcare professional.

Surgery

Surgery may be considered in chronic cases, that is, when the pain continues for many months and the measures above have not brought any improvement. There are different surgical techniques, all aimed at reducing tension on the plantar fascia.

How to treat plantar fasciitis at home

Several plantar fasciitis treatments can be done at home whenever it suits you, and they will help ease the discomfort. For example:

Ice or heat for plantar fasciitis?

If you're wondering whether ice or heat is better for plantar fasciitis, cold is the option most often recommended for relieving pain. You can apply ice wrapped in a cloth for short periods or roll your foot over a cold bottle.

Heat may feel soothing in some cases, but it isn't considered one of the main ways to treat plantar fasciitis.

Exercises and stretches

One of the advantages of plantar fasciitis exercises is that most of them can easily be done at home without any special equipment. Stretches for the plantar fascia and calf, along with strengthening exercises such as heel raises, are among the most recommended options.

You can make use of moments during the day, such as before you start walking in the morning or after spending several hours on your feet, to do a few stretches.

How long does plantar fasciitis take to heal?

Recovery time can vary quite a lot from person to person. In some cases the pain starts to improve within the first few weeks, while in others it can last for several months.

As a guide, the American Academy of Orthopaedic Surgeons (AAOS) states that more than 90% of people improve within about 10 months with simple, non-surgical treatments.

In addition, a study published in 2025 that followed 200 people with plantar fasciitis found that symptoms improved mainly in the first three months, although recovery continued over the following months. You may start to notice an improvement relatively soon and still need some time before the pain disappears completely.