Plantar fasciitis occurs when the flat ligaments at the bottom of the foot, which run between the heel and the front, are stretched in an incorrect position. If the plantar fascia is strained, it is possible for small tears to develop in the ligament. As a result, this can become inflamed, causing pain when pressure is applied to the affected foot. Generally, plantar fasciitis causes heel pain, which can be mild but can also actually prevent you from walking in more severe cases. The good news is that only 5% of those suffering from this disorder need surgery, while the vast majority of patients are able to cure themselves with simple home remedies or a physiotherapy program. Read on to find out what you can do to relieve the pain caused by this disorder right away and what treatments are available to you if the pain doesn't go away.
Steps
Method 1 of 3: Try Non-Medical Remedies
Step 1. Rest your feet
One of the best things you can do for plantar fasciitis is to limit the amount of time you spend standing. The less pressure you put on the heel, the more time it will have to heal. Also, try to avoid training on hard surfaces like concrete when you are in pain. Try to run on grass or a rubber track if possible.
Step 2. Do some simple stretching exercises
Stretch your toes and calves throughout the day to prevent hardening. By loosening the ligaments, you can strengthen the muscles around the sole of the foot and relieve pain.
Step 3. Rub ice on your heel
Doing so will reduce the inflammation and relieve the pain of plantar fasciitis. For best results, place a golf ball or bottle full of water in the freezer and use it to massage the bottom of your foot. Make sure you massage the inside of the arch well to reduce inflammation and relieve tension.
Step 4. Avoid using heat pillows if pain increases
While some people benefit from using these tools, the heat can make inflammation and symptoms worse. If you choose to use heat to treat your symptoms, be sure to alternate between using hot and cold. Always end the treatment with the use of ice.
Step 5. Try to wear stiff braces when you sleep. This type of brace holds the foot at an angle of exactly 90 degrees to the ankle and the toes pointing up to lengthen the arch of the foot
This helps prevent hardening and cramps at night, and allows you to constantly stretch your foot lightly.
Step 6. Wear a calf walking cast
Such a cast keeps your foot in place for several weeks. This method is more expensive and requires a substantial period of inactivity. Additionally, you will likely need to undergo light physical therapy once the cast is removed to regain flexibility.
Method 2 of 3: Medical Treatments
Step 1. Take a non-steroidal anti-inflammatory drug
Pain relievers you have around the house, such as ibuprofen, naproxen, and aspirin, can help reduce inflammation and soothe your foot. You can take them in pills or as a cream. If you choose a pill, take it on a full stomach. If you use a cream, cover the affected area and allow it to be absorbed.
Step 2. Visit a physical therapist
Before resorting to surgery to relieve the symptoms of your plantar fasciitis, consult a physical therapist to determine if your condition can be cured with a guided stretching and rehabilitation program. Make an appointment with a physical therapist after trying all the non-medical treatments listed above and before resorting to invasive medical procedures such as surgery.
Step 3. Get corticosteroid injections
They can relieve the symptoms of plantar fasciitis by temporarily relieving the pain. However, these injections are not long-term solutions to cure the problem. Keep in mind that even though this is a much less invasive procedure than surgery, the injections can still be painful. Abusing injections can also lead to heel damage.
Step 4. Undergo shockwave therapy
This procedure involves sending sound waves to the painful area to relax the muscles in the foot. This therapy is usually prescribed to people who have not had results from home treatments in the past 6-12 months. Side effects include bruising, swelling, pain, and numbness. This is a less invasive method than surgery, but it is also less effective.
Step 5. Get surgery
If none of the above methods have helped you relieve symptoms over the course of a year, you may need to undergo plantar fascia release surgery. This surgery causes the release of tension and the reduction of inflammation of the plantar fascia by cutting part of the ligament itself.
- Allow time for nonsurgical treatments to work before resorting to surgery. Try for at least 6-12 months before making a decision.
- There are many risks associated with this surgery. For example: nerve entrapment or tarsal tunnel syndrome, development of a neuroma, constant pain and swelling of the heel, infections, long recovery times, and reduced wound healing ability.
Method 3 of 3: Preventing Plantar Fasciitis
Step 1. Wear shoes with good shock absorption and the right support for your arch of the foot
Sneakers or shoes with a well-cushioned insole are usually good choices.
Step 2. Put insoles in your shoes
Put heel or full foot insoles in your shoes for more support. They are very useful especially if your shoes are uncomfortable. Make sure you balance your feet by using insoles in both shoes, even if you only experience pain in one foot. Unbalanced shoes can cause pain. Have an expert examine your walk and run and have them make bespoke insoles.
Step 3. Avoid walking barefoot
Put your shoes on if you have to take a few steps, even at home. Buy comfortable shoes, which support the foot well, to wear as slippers around the house. Good shoes on these occasions will be very useful to you. You will not have to worry about their appearance, because you will only wear them at home! Unfortunately, the most beautiful shoes are often the most uncomfortable.
Step 4. Try to lose weight
In some cases, heel pressure from excess weight can make a case of plantar fasciitis much worse. Follow this advice in all cases, following a diet and training program to achieve a healthy weight for your height and age.
