Plantar fasciitis is a common cause of pain in the heel and sole of the foot. The plantar fascia is the thick tissue that connects the heel bone and toes. This tissue can be torn, stretched, or injured and inflamed. Inflammation of this tissue is called plantar fasciitis. If you have this injury, you can learn how to relieve the pain here.
Step
Method 1 of 4: Using Home Treatments
Step 1. Let the soles of the feet rest
One of the best ways to relieve plantar fasciitis is to let the soles of your feet rest. This means that you should try your best not to move your legs. While at home or at work, try to stay seated and only walk when absolutely necessary. You may also want to consider using crutches for a few days to relieve pressure on the soles of your feet.
If you usually exercise by moving your legs, try a different sport like swimming or lifting weights
Step 2. Use a foot support
Arch support can help distribute pressure on the sole of the foot, thereby reducing strain on the plantar fascia. In addition to arch support, you can also use heel cups. You can buy arch braces without a prescription at most drug stores, medical supply stores, and pharmacies.
- This foot support will be installed on the inside of the shoe.
- Examples of arch supports equipped with soft cushions are Spenco and Cross Trainers. However, some people may need a custom made brace. You can get a brace like this through your doctor.
Step 3. Use an ice pack
Ice is very useful for plantar fasciitis pain because it can reduce inflammation. You can apply an ice pack to the bottom of your foot for 20 minutes 3-4 times a day. You can also soak your feet in ice water. Just dip your feet into the ice and water mixture for 10-15 minutes.
- Be sure to layer a towel or cloth between the ice pack and the skin.
- Heat generally does not help relieve plantar fasciitis pain. However, if an ice pack helps, you may want to try using a heating pad a few days later to make sure it's helpful in relieving pain.
Method 2 of 4: Stretching the Feet
Step 1. Do a wall stretch
This exercise will help lengthen and stretch the arch of the foot and the Achilles tendon. Start by standing leaning against a wall. Keep one knee straight and the heel of that foot flat on the floor. Bend the other leg. You will feel the Achilles tendon and arch of the foot on the straight leg stretch as you lean forward.
- Hold this position for 10 seconds. After that, relax your legs and straighten them again.
- Repeat this stretch 20 times on both legs.
Step 2. Do the squat stretch
The focus of this stretch is also the arch of the foot and its tendons. Lean toward the kitchen table. Spread your feet shoulder width apart by placing one foot in front of the other. Bend your knees then squat down slowly. Try to keep your heels on the floor as much as possible.
- You will feel the Achilles tendon and arch of your foot stretch when you squat.
- Maintain a squat position for 10-15 seconds. After that, relax your legs and straighten them again.
- Repeat this stretch 20-25 times.
Step 3. Stretch the soles of the feet with the hands
This stretch will help lengthen the plantar fascia and is done like a foot wrap. Cross the affected leg over the other leg. With the hand on the same side of the body as the affected leg, grasp the sole of the foot and slowly pull the fingers toward the calf.
- This movement will make the arch of the foot and plantar fascia pulled or stretched.
- Hold this position for 10-20 seconds, then repeat 10 times.
Step 4. Gently do the entire foot stretch
The American Orthopedic Foot and Ankle Society recommends stretching that focuses on the Achilles tendon and plantar fascia to help treat plantar fasciitis while reducing the risk of recurrence of the same injury. However, while doing this exercise, make sure to move gently, carefully, and slowly. Do not move suddenly because it can increase the injury to the plantar fascia.
Repeat this exercise at least 3 times a day, especially after sitting for a long time and when you wake up in the morning
Method 3 of 4: Bandaging the Foot
Step 1. Sit in a comfortable position
The first thing you should do when you are going to bandage your feet is to sit in a comfortable position. You can rest the sole of the sore foot on the knee of the other leg if this position feels comfortable. Make sure you can reach the soles of your feet well so you can stretch and wrap them properly.
Wrapping the sole of the foot can relieve pain because it will continue to stretch it. This dressing will also help minimize tension and inflammation. There are also splints you can use at night and they are available at most medical supply stores. Even so, by wrapping the soles of the feet, you can save a bit
Step 2. Apply a bandage to the ankle
Slowly pull your toes toward your head. You should feel a light stretch, but not to the point of pain. Place one end of the elastic bandage on the back of the foot. While maintaining this position, wrap an elastic bandage around the sole of the foot. After that, bring the bandage to the ankle.
The main purpose of wrapping the sole of the foot is to continue to arch the sole of the foot and keep the toe up so that the sole of the foot is slightly stretched. Remember, you should only feel a light stretch
Step 3. Continue to wrap the sole of the foot
After applying the elastic bandage once to the ankle, continue with the sole of the foot. Fold the bandage and then tuck this crease between your thumb and forefinger. After that, bring the bandage back to the ankle. Continue wrapping the sole of the foot, and tucking the end of the elastic band under the previous layer when you're done.
- Be sure to continue to arch your foot and point your toe up while you apply the bandage.
- No need to wrap tightly. The purpose of this elastic bandage is not to compress the sole of the foot, but simply to keep it arched and stretch the plantar fascia.
- Be careful when getting up or getting out of bed. Do both slowly.
Method 4 of 4: Using Medical Treatment
Step 1. Use over-the-counter medications
The most common way to relieve pain from plantar fasciitis is to use over-the-counter medications. You can use over-the-counter anti-inflammatory drugs to help reduce inflammation and pain in the soles of your feet. These include ibuprofen such as Advil and Motrin, as well as Naproxen such as Aleve.
Use medicines according to the directions on the package. You can use this medicine for up to 2 weeks
Step 2. Try using corticosteroids
If you have plantar fasciitis pain that doesn't respond to home treatments, you may need to see a doctor. Your doctor may recommend that you use corticosteroids if your pain does not improve. Usually, the use of corticosteroids by injection will give better results if done early. However, doctors usually only give corticosteroid injections for more severe cases.
- Your doctor may recommend home treatments before giving corticosteroid injections.
- It is not recommended to have this injection more than once because it can weaken the plantar fascia or thin the cushion that covers the heel bone.
- Before undergoing a corticosteroid injection, you should undergo a radiographic examination of the sole of the foot.
Step 3. Run the operation
In very severe cases and accompanied by pain that does not improve and can not be overcome by other treatments, the doctor may recommend surgery. In this procedure, the surgeon will remove the plantar fascia from the heel bone. This action is a last resort for pain relief.
