Plantar fasciitis occurs when the fascia--a thick band of tissue running from the heel to the toes along the bottom of the foot--becomes irritated or inflamed. MayoClinic.com reports plantar fasciitis as the most common cause of heel pain. The pain is most common in the morning, and feels like a stabbing or burning sensation. Pain may occur in one or both feet, and develops gradually. Runners, the obese and pregnant women are at a higher risk from the condition, according to MayoClinic.com. The clinic reports 90 percent of patients recover from plantar fasciitis within several months following conservative treatment.
Step 1
Take over-the-counter medications such as ibuprofen, naproxen or acetaminophen to decrease pain. Taking these drugs will not cure the condition, just make the pain more manageable. Always drink a glass of milk or eat food when taking ibuprofen or naproxen to decrease stomach complications such as gastric ulcers or bleeding.
Step 2
Do ice massage. Rub an ice pack on the bottom of the foot in a circular motion for about 10 minutes. Alternatively, freeze water in a paper cup and roll the cup over the bottom of the foot for pain relief. Place your foot in a shallow basin of water and ice cubes. Soak your heel in the ice bath between 10 and 15 minutes. Avoid placing toes in ice bath to decrease risk of hypothermia.
Step 3
Meet with a physical therapist to learn a variety of foot stretching exercises. The exercises aid in strengthening the plantar fascia and nearby Achilles tendon. Exercises included stretching against a wall or using stairs to stretch the fascia. Roll a tennis ball or soda can over the bottom of the foot for additional massage and exercise. Try to pick up coins or small objects with your toes to work the muscles and tendons in the foot. Practice the exercises throughout the day to decrease pain.
Step 4
Decrease weight-bearing activities on the injured foot. Because stopping all activity is difficult, alternate periods of rest with periods of physical activity.
Step 5
Wear night splits if recommended by your doctor. Place your foot into the boot or splint each night before retiring to bed. The boot will keep the plantar fascia expanded and stretched, decreasing morning pain often associated with the condition. According to a 2001 "American Family Physician" article, 80 percent of plantar fasciitis patients using night splints felt an improvement in their condition.
Step 6
Receive corticosteroid shots from a doctor to decrease severe pain. Multiple injections weaken the plantar fascia and are not recommended, advises MayoClinic.com. Be aware of additional side effects associated with corticosteroid use, including shrinking of the fatty tissue pads underneath the foot, extreme pain during the injection and rupture of the fascia.
Things You'll Need
- Over-the-counter pain medications
- Ice pack
- Paper cup
- Basin
- Night splints
- Corticosteroid injections
