Plantar Fasciitis Pain? Here’s How to Treat It at Home and In Office

Nov 20

Do you ever get out of bed, take those first few steps, and feel a sharp pain in the bottom of your foot or heel? Sometimes it loosens up as the day goes on… but then after you rest, it comes right back.

If this sounds familiar, you might be dealing with plantar fasciitis – and the good news is, there are effective ways to treat it both in-office and at home.

How We Treat Plantar Fasciitis in the Office

1. Active Release Technique (Pin + Stretch)

We apply targeted pressure to the tender areas of the foot, then stretch the fascia and muscles to release tension and restore proper movement. This is especially effective for chronic heel pain and tissue tightness.

2. Muscle Scraping / Instrument-Assisted Myofascial Work

This treatment helps break up adhesions, improve mobility, and encourage healing throughout the bottom of the foot. It’s great for reducing long-standing inflammation and restoring function.

3 At-Home Techniques to Relieve Heel Pain

Here are three simple but powerful ways to relieve pain and support recovery at home:

Golf Ball or Lacrosse Ball Roll-Out

Place a ball under your foot and gently roll over the most tender spot for 1–2 minutes.
Apply light to moderate pressure.
Repeat this a few times a day to reduce tension in the fascia.

Towel or Resistance Band Foot Stretch

Sit on the floor with your legs extended. Loop a towel or band around the ball of your foot and gently pull your toes toward you.
Hold the stretch for 10–20 seconds, then release. Do 10 reps.
This helps lengthen the fascia and calm irritation.

Towel Toe Pulls (Foot Strengthening)

Place a small towel on the ground.
Use only your toes to scrunch and pull it toward you. This strengthens the small foot muscles that support your arch and help stabilize the plantar fascia.