Plantar fasciitis can be a real pain in the foot. Plantar fasciitis is the medical term for inflammation of the plantar fascia, which is the connective tissue that runs along the bottom of your foot. If you’ve ever had pain in the bottom of your foot with the first few steps out of bed in the morning, you’ve probably had some experience with this painful condition. There are some simple things you can do at home to help prevent and reverse heal pain.

Simply give your feet a rest

When a person is at rest and off of their feet, the plantar fascia attempts to mend itself.

Morning wall stretch

Stand barefoot in front of a wall. Press into the wall with both hands and lean forward, feeling stretch along back of left leg and heel. Hold for 30 seconds; switch sides and repeat.

Rub it out

Use both thumbs to apply deep pressure along arch of the feet, heel, and calf muscles, moving slowly and evenly. Continue for 1 minute. Switch sides and repeat.

Try and reduce the inflammation

Use an ice pack to reduce swelling, inflammation, and pain. Ice, stretching of the plantar fascia, over-the-counter arch supports, and anti-inflammatory drugs are all easy ways to relieve pain on your own

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