If you’re experiencing pain in the arch and heel of your foot, you may be suffering from plantar fasciitis. This condition is quite common and can be quite uncomfortable. The good news is that there are several treatments available that can provide relief from the pain. Whether it’s over-the-counter remedies, physical therapy exercises, or custom orthotics, you have options to explore. By addressing the underlying causes and implementing these treatments, you can start finding relief and get back on your feet. Discover more about managing plantar fasciitis pain here.
When it comes to treating this condition, rest is often the initial choice. It’s important to steer clear of any activities that might worsen the condition and to wear shoes that offer proper support.
1. Rest
Giving your body enough rest is crucial for the treatment of plantar fasciitis. It is essential to provide your body with sufficient time to heal.
The plantar fascia is a band of tissue that runs from the heel to the base of the toes and is an important stabilizing part of your foot.
In some people it becomes inflamed and painful due to overuse or strain from standing for long periods. This condition is more common in runners, people who are overweight or those who have a job that requires standing for prolonged periods such as hairdressers, chefs and restaurant servers.
Simple stretches can help relieve the pain and inflammation from plantar fasciitis. Stretching and foam rolling can also help keep your calf muscles in shape, which reduces the stress on your plantar fascia and Achilles tendon.
2. Ice
Ice for plantar fasciitis is an effective treatment that helps reduce inflammation and pain. It is also one of the most affordable treatments.
Icing isn’t just good for reducing inflammation; it also relieves pain and stiffness. Apply ice to your foot for 10 to 15 minutes, twice daily.
Another treatment that uses both ice and heat is a heated massage. This breaks up scar tissue and relaxes muscles.
In the meantime, nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and aspirin, can also help reduce pain and inflammation. However, you should only use them for a short time and never exceed 10 days without talking to your doctor.
3. NSAIDs
NSAIDs (nonsteroidal anti-inflammatory drugs) like aspirin, ibuprofen and naproxen can help relieve pain and inflammation caused by plantar fasciitis. However, they must be taken regularly and under the guidance of your doctor.
NSAIDS may be taken by mouth, in a tablet, capsule or liquid. They can also be applied to the skin in a gel, patch, spray or plaster.
The most common NSAID side effects include stomach irritation and heartburn or the sensation of “heart burn.” In severe cases, the drug can irritate your stomach so that an ulcer (a small erosion) forms or you could have internal bleeding.
Selective NSAIDs, such as celecoxib and ketorolac, are less likely to cause gastrointestinal injury. They are also often used after surgery or if a patient cannot eat or drink while taking an NSAID.
4. Orthotics
Custom orthotics are often recommended by podiatrists as a conservative treatment for plantar fasciitis. They reduce pressure and strain on the plantar fascia during walking and standing, which relieves pain and improves function.
However, orthotics are not an effective treatment for plantar fasciitis alone. They may be more useful when used in conjunction with stretching and other conservative treatments, like icing and cortisone injections.
The key to getting the most out of orthotics is to get ones that conform very close to the arch of your foot. Only these are able to effectively reduce tension on the plantar fascia.
5. Physical Therapy
Physical therapy is a common treatment for plantar fasciitis because it involves addressing the root cause of the condition. It can help you relieve pain, improve mobility, and prevent recurrence of the condition.
Depending on the severity and length of your symptoms, a physical therapist can prescribe stretches or exercises to increase flexibility in the plantar fascia. They can also perform gait retraining to help you avoid repeated stress on the feet and lower legs.
If physical therapy is not enough, rest can be prescribed to replace activities that might aggravate your plantar fascia. This can include low-impact options like swimming, cycling, yoga, Pilates and weight training.
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