Plantar fasciitis occurs when the plantar fascia -- a band of tissue that connects the toes to the heel bone -- becomes inflamed or suffers small tears. Some people experience a stabbing pain in one or both heels as soon as they get up in the morning, but the intensity of the pain usually diminishes over the course of the day. Runners, pregnant women and people who are overweight are at a higher risk for plantar fasciitis. If your pain is severe or prolonged, schedule an appointment with your physician, podiatrist or a doctor who specializes in sports medicine.
Step 1
Keep off your feet for several days. If you have a job where you work on your feet, request to use a chair during your shift, or take a few days off, if possible.
Step 2
Apply a cloth-covered ice pack to the afflicted area for 15 to 20 minutes several times a day or after physical activity. Doing so can relieve pain and reduce inflammation. MayoClinic.com suggests freezing a paper cup filled with water and rolling it over the area for five to seven minutes.
Step 3
Wear shoes as much as possible, even around the house, to protect the injured areas of the feet. Keep shoes by your bed at night in case you need to get up, and avoid wearing sandals unless they provide arch support.
Step 4
Engage in lower-impact exercise such as swimming or bicycling instead of walking or jogging. You may have to permanently modify your workouts, depending on severity of your condition.
Step 5
Wear arch supports -- also known as orthotics -- available at many pharmacies and grocery stores, which can absorb shock and relieve tension from the plantar fascia. When wearing orthotics, be sure to use them in all of your shoes.
Step 6
Stretch your arches and calves, especially before jogging or taking long walks. Doing so can help strengthen the plantar fascia and reduce your risk of relapse.
Step 7
Ask your podiatrist or physician for a lightweight plastic night splint, which can reduce the contraction of the plantar fascia and Achilles tendon while you sleep. A splint can also help stretch the foot and reduce morning stiffness.
Tips and Warnings
- Lose extra pounds and maintain a healthy weight to help take the pressure off your feet. If you're just 15 or 20 pounds overweight, you're much more likely to suffer from plantar fasciitis, according to Patrick Hafner, author of "Injury Afoot." Look for low-heeled shoes that fit well, are cushioned and offer plenty of support. While you're recovering from plantar fasciitis, stretch your arches and calves at least once a day. If the pain is intense, start gradually by writing the alphabet with your foot in warm bath water, suggests John Vonhof, author of "Fixing Your Feet."
- Going barefoot or wearing slippers can increase your pain, as your feet require arch support when afflicted with plantar fasciitis.
Things You'll Need
- Ice pack
- Shoes that fit well and provide proper support
- Arch supports
- Anti-inflammatory medications such as ibuprofen
- Night splint
