1. Use Stretching as a Treatment Method
Stretching out a tight plantar fascia--the band of tissue that runs along the bottom of your foot--can be an effective way to ease pain and inflammation that occurs with plantar fasciiitis. Your heel pain is usually at its worst when you wake up and take a few steps, so do some simple stretching in bed before you start your day. Keep your legs straight out in front of you and reach for your toes, trying not to bend your knees. Flex each foot back and forth several times before getting up to walk. Later in the day, you can do strengthening exercises as a treatment method. Try to pick up marbles with your toes and put them in a dish or small cup. All of these exercises increase your lower leg strength and can reduce or even prevent plantar fasciitis. Your doctor can also fit you with a splint to use at night which will keep your fascia and Achilles tendon stretched.
2. Get Some Relief From the Pain
Treating the heel pain that comes with plantar fasciitis can take several forms. Use an anti-inflammatory medication such as ibuprofen or acetaminophen to take the edge off the pain. Long-term use of these drugs, called NSAIDs, even at over-the-counter strength, can lead to kidney problems and stomach irritation, so take them only when absolutely necessary. Using an ice pack can reduce swelling and soothe your feet, as well. People who have severe problems with plantar fasciitis may choose to have corticosteroid medications injected into their feet where the plantar fascia attaches to the heel. This regimen should be used sparingly to prevent a weakening of your fascia.
3. Wear Sturdy Shoes
Switch to a sturdier pair of shoes if you are having problems with plantar fasciitis pain. High heels put a lot of pressure on your arches, which can lead to foot damage. Many types of strappy summer shoes present the same problem, because they don't give your arches the support needed to prevent and treat plantar fasciitis. Wear sneakers or other shoes that cushion all areas of your foot. If this doesn't solve your problem, ask your doctor about having orthotics made to use in your shoes to support your arches even more.
4. Stay Off Your Feet
Perhaps the best treatment for plantar fasciitis is to give your feet time to heal. Stay off your feet long enough for the inflammation to subside. This may mean limiting your activity to a few short hours each day, or it could mean staying off your feet for days at a time, depending on the severity of your symptoms.
5. Surgery as a Solution
Surgery is a solution for people with very severe cases of plantar fasciitis that don't respond to other treatments. Surgery is the last option explored, as it can permanently weaken your arches. Most doctors will perform surgery--called a plantar fascia release or a fasciotomy--to eliminate the tightness of the fascia only after you have tried at least three other treatments and have had pain for longer than 6 months.
