Our feet hurt at some point in our lives, and usually, it’s from some degree of plantar fasciitis. Your plantar fascia is a thick band of tissue on the bottom of your foot that connects your heel bone to the toes. Plantar fasciitis occurs when inflammation is present in the tissue from tiny little tears or irritation. Plantar fasciitis can be CAUSED BY MANY REASONS. Some people get it from working in the office or on a construction site, some through playing sports, and some just get it through everyday walking. In some instances, the patient is MISDIAGNOSED with plantar fasciitis and the cause of pain stems from something else. At Performance Evolution PT, Dr. Gomes completes a thorough evaluation and provides the patient with appropriate recommendations for success.

Outside of PT, there are a few things you can do at home to relieve your foot pain.

3 Self-Treatments for Plantar Fasciitis


We use our muscles every day. It’s important to provide maintenance therapy to keep your muscles flexible, as tight calf muscles can be a culprit in the development of plantar fasciitis. Try to stretch for a few minutes each day.

Wear the Proper Footwear

Stay in comfortable footwear to support your feet. Remember that every shoe or sneaker has its own life expectancy so it’s important to replace them when needed to ensure your feet are getting the proper support. 

Ice and Rest

Icing a new injury while resting can be an effective way to calm down inflamed tissue and reduce pain. Many people find relief by rolling their foot on a frozen bottle of water.

Ready to Get Started?

If these self-treatments do not work then it is time to be evaluated by your medical professional. Depending on insurance, patients may or may not need a referral for physical therapy. However, Massachusetts is a direct access state, meaning patients are free to choose the physical therapist of their choice without a referral. Give us a call today at (781) 859-4189 or request an appointment here.