Plantar fasciitis is an inflammation of the flat ligaments at the bottom of the foot due to abnormal stretching between the heel and the insole. Once the metatarsal tendon membrane is stretched tight, there may be many small tears at the ligament, which eventually makes the ligament red and swollen, resulting in pain whenever pressure is applied to this foot. In general, heel pain caused by plantar fasciitis may indeed affect your ability to walk. But unfortunately, the vast majority of every 100 patients are able to heal with simple home remedies or physical therapy, and only about five patients eventually require surgery to eradicate the disease. Home remedies for plantar fasciitis: 1. Give your feet a break One of the best ways to relieve plantar fasciitis is to limit the amount of time you spend on your feet. The less pressure you put on your feet, the more time your feet will have to heal. Also, if you are in pain, try to avoid exercising on hard surfaces such as concrete. If possible you can choose to exercise on grass (like this Qingming trek). 2. Do simple stretches Stretch your toes and calves from time to time throughout the day to prevent hardening. By relaxing the ligaments, you can strengthen the muscles in the arch of the foot and can reduce pain. 3, apply ice to the heel This can help reduce inflammatory conditions and relieve pain caused by plantar fasciitis. Or you can put a golf ball or a bottle filled with water in the freezer and use it to massage the bottom of your feet after it freezes into ice. Remember to massage the inside of the arch thoroughly to reduce the inflammation and relieve the pain caused by plantar fasciitis. 4. Avoid using heating pads if pain increases There is no denying that some patients can use heating pads to relieve pain, but heat can also cause inflammation and make symptoms worse. We do not recommend the use of heating pads or hot packs for plantar fasciitis at home, so be careful. 5. Use a night fixation brace Night fixation clips can be used to fix a perfect 90 degree angle at the ankle, thus ensuring that the toes remain stretched upwards to extend the arch of the foot. This prevents stiffness and spasm from occurring at night and keeps the ligaments continuously stretched throughout the night.