Plantar fasciitis is a painful inflammation of the layer of connective tissue along the bottom of the foot called the plantar fascia. This condition can sideline an athlete for months. You can relieve the pain of plantar fasciitis with a night splint that holds your foot in a dorsiflexed position, allowing the plantar fascia to stretch. Splints are available in physician's offices and physical therapy centers, but you can make your own with inexpensive and readily available items.
Step 1
Cut strips of cloth approx 4 to 6 inches wide and long enough so that they begin at the ball of your foot and end about two inches below your knee when applied to the back of the leg.
Step 2
Mix plaster of paris according to manufacturer instructions. For this purpose you need a pasty slurry. Soak the cut cloth strips in the plaster mixture.
Step 3
Apply a thick layer of petroleum jelly to the back of the affected leg. The jelly will prevent the plaster of paris from adhering to the skin while you are molding your splint.
Step 4
Sit with your foot in a flexed position at 90 degrees. Have an assistant apply the cloth strips with the plaster of paris on them to the back of your leg, beginning at the ball of your foot and working up to approximately two inches below your knee. Smooth the strips and mold to your leg as you go, ensuring that there are no wrinkles. Continue applying strips until you have a molded splint about 1/4 inch thick. Either mold or trim the edges so they are smooth.
Step 5
Allow the plaster splint to harden and remove it from the skin. Glue a thick layer of cotton padding into the splint to protect your skin and for comfort. If you want the padding to be removable and washable, you can choose to secure it to the splint with self-adhesive Velcro strips.
Step 6
Secure the completed splint to your leg for night wear with either Velcro straps or a snugly applied elastic bandage. Make sure the splint is not too tight but is secured well enough to hold your foot in a 90-degree position while you sleep.
Tips and Warnings
- This is a messy process, so doing it outside or on a surface well-covered with newspapers is worthwhile.
- People who have circulatory compromise, such as from diabetes or peripheral vascular disease, should consult a doctor prior to wearing a night splint. Ensure that the splint is adequately padded and that all edges are smooth before wearing the splint.
Things You'll Need
- Cloth strips
- Scissors
- Plaster of Paris
- Bucket
- Water
- Velcro straps (available in surplus and camping stores)
- Petroleum jelly
- Cotton padding
- Glue
