Plantar fasciitis occurs when the flat ligament in the sole of the foot that runs from the heel to the base of the toes is stretched in an awkward position. If the plantar fascia is stretched, small tears can occur in the ligament. As a result, the ligaments become inflamed, resulting in pain when resting on the injured leg. In general, plantar fasciitis causes heel pain that can be minor or can severely affect your ability to walk. The good news is that only about 5 out of every 100 people eventually require surgery, whereas the overwhelming majority of people can cure the condition using simple home remedies or a series of physical therapies. Keep reading to find out what you can do to quickly relieve plantar fasciitis pain and find other treatment options if the pain doesn't go away.
Step
Method 1 of 3: Trying Nonmedical Treatment
Step 1. Rest your feet
One of the best things you can do to treat plantar fasciitis is to limit the amount of time spent standing. The less pressure you put on the heel, the more time it will have to heal. Also, try to avoid exercising on hard surfaces like concrete when you have pain. Opt for running on grass or all-weather rubber tracks if possible.
Step 2. Do some light stretching
Stretch your toes and calves throughout the day to prevent stiffness. By relaxing the ligaments, you can strengthen the muscles around the arch of your foot and relieve pain.
Step 3. Rub ice on the heels
Doing this can help reduce inflammation and relieve pain from plantar fasciitis. Better yet, place a golf ball or bottle full of water in the refrigerator cooler and, once frozen, use it to massage the soles of your feet. Be sure to massage the inside of the arch of the foot completely to try to reduce inflammation and relieve tension.
Step 4. Do not use a heating pad if the pain increases
Although some people find relief from heating pads, heat can also cause inflammation that can worsen symptoms. If you do choose to use heat to treat your symptoms, be sure to alternate between hot compresses and immersion in ice water or an ice pack. Always end with an ice treatment.
Step 5. Try to wear a night splint while sleeping
The night splint keeps the sole of the foot at a perfect 90-degree angle to the ankle and keeps the toes in an upward position to stretch the arch of the foot. This prevents stiffness and cramping at night and allows you to maintain a light, constant stretch throughout the night.
Step 6. Wear a walking pad on the calf
A walking bandage keeps the foot immobile with a traditional bandage for several weeks. This method is slightly more expensive and requires a commitment to being inactive for a long time. In addition, you will likely have to undergo mild physical therapy after the bandage is removed to restore flexibility.
Method 2 of 3: Seeking Medical Treatment
Step 1. Take nonsteroidal anti-inflammatory drugs
Household pain relievers such as ibuprofen (Advil or Motrin), naproxen (Aleve), and aspirin can all help reduce inflammation and bring some relief to the legs. Choose a pill or cream form. If you choose to take the pill form, be sure to eat something beforehand. If using a cream, just apply it to the injured area and let the cream soak in.
Step 2. Visit a physical therapist
Before opting for surgery to relieve plantar fasciitis symptoms, consult with a physical therapist to determine whether or not your condition can be treated with a guided stretching and rehabilitation program. A visit to a physical therapist can be made after trying all of the non-medical treatments mentioned above and before opting for an invasive medical procedure such as surgery.
Step 3. Get a corticosteroid injection
Corticosteroid injections can relieve the symptoms of plantar fasciitis by temporarily easing the pain. However, this injection is not a long-term solution to cure this problem. Be aware that although much less invasive than surgery, injections can still be painful. Giving too many injections can also cause heel damage.
Step 4. Get extracorporeal shock wave therapy
This procedure sends sound waves to the area of pain to relax the leg muscles. Shockwave therapy is usually given to people who haven't seen any results from household treatments for more than six to twelve months. Side effects include bruising, swelling, pain, and numbness. While it is less invasive than surgical surgery, it has also been shown to be less effective.
Step 5. Choose a plantar fascia removal surgery
If none of the methods above have been able to help relieve your symptoms for more than a year, surgical plantar fascia removal may be needed to treat the symptoms. This surgical process will eventually release the tension and inflammation in the plantar fascia ligament by cutting the ligament itself.
- Be patient with nonsurgical treatments before opting for surgical treatment. Allow at least six to twelve months of trying noninvasive treatments before opting for surgery.
- There are several risks associated with surgical plantar fascia release. These include: trapped nerve or tarsal tunnel syndrome, neuroma formation, constant heel pain and swelling, infection, long healing time, and delayed wound healing ability.
Method 3 of 3: Preventing Plantar Fasciitis
Step 1. Wear shoes with good shock absorbers and arch support that's right for your feet
Athlete's shoes or shoes with well-padded soles are usually good choices.
Step 2. Place the orthotics inside the shoe
Place full heel pads or orthotics inside the shoe to add extra cushioning to the foot. This is especially helpful for shoes that are already uncomfortable. Make sure you balance your feet using orthotics inside both shoes, whether you have pain in both feet or not. Unbalanced shoes can cause pain. Ask an expert to determine if you experience excessive pronation or supination when walking and/or running and prescribe orthotics or special insoles.
Step 3. Avoid going barefoot
Put on shoes before going out, even indoors. Buy comfortable home shoes with good support to wear as slippers. This is where you can really take care of your feet with supportive shoes. Since it's only worn indoors, it doesn't matter what it looks like! And let's be honest, the best looking shoes are usually the least comfortable.
Step 4. Try to lose weight
In some cases, the added pressure on a person's heels from being overweight can make plantar fasciitis much more severe. As always recommended, stick to a diet and exercise regimen to achieve a weight that is healthy for your height and age.
