The plantar fascia connects the heel to the toes and creates the arch of the foot. When the plantar fascia becomes inflamed or damaged, a condition called plantar fasciitis results. The pain from plantar fasciitis manifests as soreness in the heel or bottom of the foot and may last for up to two years. Damage to the plantar fascia is usually treatable although it may take a while before improvement occurs. Left untreated, plantar fasciitis could result in a permanent change in walking style that may lead to further foot, leg and back pain.
Step 1
Rest your feet. Plantar fasciitis may resolve itself if you avoid walking or standing for a while. According to the American Academy of Family Physicians, 25 percent of patients with plantar fasciitis described rest as the most effective remedy for easing their foot pain and aiding recovery.
Step 2
Give your foot an ice massage. Fill a paper cup with water and freeze it, then roll the frozen cup across the bottom of the foot for five to seven minutes. This ice massage can be repeated three or four times daily. Alternately, you can apply an ice pack to the area for 10 to 15 minutes at a time instead of performing ice massage.
Step 3
Stretch the plantar fascia. One effective stretch described by the American Academy of Family Physicians involves rolling the arch of the foot over a tennis ball or 15-oz. can.
Step 4
Take an over-the-counter non-steroidal anti-inflammatory pain medication, or NSAID, such as ibuprofen.
Step 5
Wear a night splint. These devices hold the foot immobile during sleep, gently stretching the plantar fascia and allowing healing to occur overnight.
Step 6
Ask your doctor about corticosteroid creams or shots. These can reduce inflammation and pain, but should only be used under a doctor's care.
Step 7
Try extracorporeal shock wave therapy if your plantar fasciitis has not responded to other remedies. This treatment, only available from a doctor or hospital, uses sound waves to heal the plantar fascia.
Tips and Warnings
- While your plantar fascia is healing, you might want to choose low-impact exercises such as swimming or cycling instead of high impact sports. To prevent future recurrences of plantar fasciitis, consider replacing worn out shoes with shoes that have good arch support and shock absorbing soles. If nothing seems to cure the pain, surgery can be performed to release the plantar fascia from the heel bone. Since this surgery weakens the foot arch, it should only be considered as a last resort.
Things You'll Need
- Paper cup
- Water
- Tennis ball
- Over-the-counter pain reliever
- Night splint
