Best treatments for plantar fasciitis and heel pain?
-
I am trying to get rid of this plantar fasciitis and it seems like there are a million different things to try (stretching, icing, splints, special shoes,insoles, etc.).
Do you have any advice on which of these I should focus on or what to do. I am trying to get rid of it naturally from home? I feel like it is in both my feet now since I am using the other foot more as a crutch lately. Please help.
-
Dr. William Naughton, DPM AdminChief Medical OfficerOfficial Account of Dr. William Naughton, DPM. As Chief Medical Officer, Dr. Naughton reviews discussions for medical safety and provides expert biomechanical insights based on 20+ years of surgical experience.Yes - plantar fasciitis improves most reliably when mechanical strain on the plantar fascia is reduced with proper, consistent arch support.
Plantar fasciitis can feel overwhelming because there are so many suggested treatments, but the condition itself is very mechanical in nature. When strain on the plantar fascia continues day after day, the tissue cannot heal — especially when compensation causes symptoms to spread from one foot to both.
Plantar fasciitis occurs when repetitive stress overloads the thick band of tissue supporting the arch. This strain is amplified when foot alignment is unstable, arches collapse, or one foot compensates for pain in the other. Once both feet are involved, the condition often becomes more persistent because the plantar fascia is never fully unloaded during walking or standing.
Many conservative treatments play a supportive role. Daily calf and plantar fascia stretching helps reduce tension, icing can calm inflammation during flare-ups, and activity modification prevents further overload. However, these approaches alone do not correct the structural problem that continues to stress the fascia with every step.
The most important factor in long-term healing is consistent, correctly designed arch support. Generic insoles often fail because they do not match the individual’s foot shape, flexibility, or support needs. They may feel comfortable initially but lack the firmness and precision required to control abnormal motion and reduce repetitive micro-strain.
Custom orthotics address this by stabilizing the foot based on its actual structure and biomechanics. Custom devices such as Bilt Labs Orthotics are created from a precise impression of each foot, allowing pressure to be redistributed evenly and strain on the plantar fascia to be reduced throughout the day. This mechanical correction gives the tissue the opportunity to heal rather than continually being re-injured.
When proper support is combined with simple daily stretching and gradual return to activity, most individuals experience faster pain reduction, improved mobility, and a much lower risk of recurrence.
- Plantar fasciitis is driven primarily by repetitive mechanical strain
- Pain spreading to both feet often results from compensation and overuse
- Stretching and icing help, but do not correct alignment
- Generic insoles often lack the precision and firmness needed for healing
- Custom arch support can:
- Reduce strain on the plantar fascia
- Improve foot stability and pressure distribution
- Support faster recovery and long-term symptom control
- Consistency is critical for lasting improvement
