The plantar fascia is a chord of strong tissue that runs from the heel to the toes on the bottom of the foot. When this tissue gets inflamed or irritated, a condition known as "plantar fasciitis" can develop. This can lead to severe pain in the heel upon first walking in the morning and it can flare up after long periods of sitting. This is caused from long distance running, being flat footed, being obese or having improper fitting shoes. Once you have plantar fasciitis, there are several ways to treat and cure it.
Rest
If your pain is really severe and you keep putting a lot of pressure on your foot, you will continually aggravate the symptoms and the road to recovery will be a lot longer. Instead, take weight off your foot and apply ice. Use some ice cubes in a cloth, an ice pack or a bag of frozen vegetables. Place it under your foot for 15 to 20 minutes several times throughout the day.
Drugs
Nonsteroidal anti-inflammatory drugs (NSAIDs) are over-the-counter pain relievers that can give you relief in the short term. Examples of these include ibuprofen, naproxen, acetaminophen and ketoprofen.
Your doctor might also recommend corticosteroids. These can be delivered through two processes. Iontophoresis is a process where a steroid solution is slathered onto your skin. A painless electrical current is then used to promote its absorption. These drugs can also be delivered by injection.
Stretches
A wall stretch can help lengthen the calves, arches and Achilles tendons that can cause plantar fasciitis when they are tight. To do this stretch, stand about an arm's reach away from a wall. With your toes pointing forward, place your affected foot behind you so you are in a staggered stance. Place your hands on the wall and lean forward until you feel the stretch in your calf muscle. Keep your back leg straight while doing this stretch. To put more emphasis on your arches and Achilles tendons, bend your knees slightly.
To strengthen your calf muscles, you can do calf raises. To do these, stand on a step with your heels hanging off. Lower your heels, then lift onto your toes. Hold for a second, then lower yourself back again.
Splints and Orthotics
When you are sleeping at night, your toes have a tendency to get crunched up under your blankets, causing the muscles in you feet to get tight. To solve this problem, your doctor can get you fitted for night splints that hold your Achilles tendon and plantar fascia in a lengthened position while you sleep.
Your doctor can also prescribe custom-fit orthotics to wear in your shoes. These help keep the downward pressure on your feet more evenly distributed while you are walking and standing.
Surgery
If no other treatment is effective and your pain is really severe, your doctor may recommend surgery. In this procedure, the plantar fascia is detached from the bone of the heel. The drawback of this surgery is that the arch in your foot can become weakened.
Activities
If you work out often, you do not need to stop altogether but changing your routines to make them more friendly to your plantar fascia is a good treatment option. If you run a lot of miles every week, reduce your mileage or replace impact activities altogether with non-impact activities such as swimming, elliptical training, biking and rowing.
