The plantar fascia is a tendon-like structure that runs along the bottom of the feet. The plantar fascia act as a shock absorber and cushion the feet with every step we take. When they become damaged or inflamed, this condition is known as plantar fasciitis. Plantar fasciitis is characterized by pain in the heel with the first step in the morning or first step after a resting position. The pain associated with plantar fasciitis can also radiate to the rest of the foot toward the toes. According to Dr. Wayne J. Sebastianelli, expert consultant for SportsMed.org, surgical intervention is rarely required to treat plantar fasciitis, and there are some actions you can take at home to relieve symptoms associated with this disorder.
Support the Area
Taking action to add support to the heel and arch area can aid in the relief of symptoms from plantar fasciitis. This can be achieved by using athletic tape to wrap the heel and arch to stabilize the region or by adding supportive arch implants to your shoes.
Exercise the Area
Performing stretching exercises may increase the flexibility of the plantar fascia and thus relieve the symptoms associated with plantar fasciitis. Stretching exercises should focus on the calf muscles (muscles of the lower part of the leg). Tension in the calf muscles can increase tension on the plantar fascia, which can increase susceptibility to plantar fasciitis.
In addition, performing foot and ankle stretching exercises can also alleviate pain from plantar fasciitis. This can be easily achieved by repeatedly grabbing and "scrunching" a towel with your toes.
Ice the Area
Simply applying ice to the area can relieve pain associated with plantar fasciitis. Icing the area after a workout or when pain is at its worst can help reduce any swelling that may have occurred in the region and relieve pain. Ice should be applied for 20 to 30 minutes at a time for maximum benefit.
Oral Medications
Over-the-counter pain medications such as aspirin or ibuprofen can provide effective pain relief of plantar fasciitis symptoms. These medications act to reduce swelling associated with this disorder, thus relieving the pain.
Night Splints
If pain from plantar fasciitis is persistent, a night splint may be recommended to alleviate symptoms. Night splints can only be obtained by a prescription from a doctor. These devices keep the foot flexed at a ninety-degree angle instead of the relaxed, "toes down" position. Night splints may lessen the pain of the first morning step.
