If you’re suffering from the sharp, stabbing pain of plantar fasciitis, you’re not alone. Plantar fasciitis is a common condition that affects the bottom of the foot and heel. Fortunately, there are effective treatments available to help alleviate the pain and promote healing. In this article, we will provide valuable tips from a podiatrist on how to treat plantar fasciitis and regain your mobility.
Understanding Plantar Fasciitis
Plantar fasciitis occurs when the plantar fascia, a thick band of tissue that connects the heel bone to the toes, becomes inflamed or irritated. This condition is often characterized by pain, stiffness, and a burning sensation in the heel or arch of the foot. It commonly affects individuals who are runners, overweight or spend long hours on their feet.
1. Rest and Ice
- Rest: The first step in treating plantar fasciitis is to give your feet ample rest. Avoid high-impact activities that put stress on the affected area. Instead, opt for low-impact exercises like swimming or cycling that don’t strain the plantar fascia.
- Ice: Applying ice to the painful area can help reduce inflammation and alleviate pain. Use an ice pack or a frozen water bottle and gently roll it under your foot for 15-20 minutes several times a day.
2. Stretching and Strengthening Exercises
- Calf Stretches: Stretching the calf muscles can help relieve tension on the plantar fascia. Stand facing a wall with one foot in front of the other. Lean forward, keeping your back leg straight and your heel on the ground. Hold the stretch for 30 seconds and repeat three times on each leg.
- Plantar Fascia Stretch: Sit down and cross one foot over the opposite knee. Grab your toes and gently pull them back toward your shin until you feel a stretch in the arch of your foot. Hold for 30 seconds and repeat three times on each foot.
- Toe Curls: Place a towel on the floor and use your toes to scrunch it up. Repeat this exercise ten times to strengthen the muscles in your feet.
3. Supportive Footwear
- Arch Support: Wearing shoes with proper arch support can significantly reduce the strain on the plantar fascia. Look for shoes with cushioning in the arch area or consider using over-the-counter arch supports or custom orthotics prescribed by a podiatrist.
- Heel Cushioning: Shoes with adequate heel cushioning can help absorb shock and provide relief for the heel pain associated with plantar fasciitis. Avoid walking barefoot or wearing unsupportive footwear like flip-flops or high heels.
4. Night Splints
Night splints are devices that hold the foot in a stretched position while you sleep. They help prevent the plantar fascia from tightening overnight and promote healing. Talk to a podiatrist about whether night splints are suitable for your condition and how to use them effectively.
5. Physical Therapy
A podiatrist may recommend physical therapy to treat plantar fasciitis. Physical therapy can include a range of treatments such as ultrasound therapy, massage, and specific exercises designed to strengthen the foot and ankle muscles.
6. Medications and Injections
In some cases, nonsteroidal anti-inflammatory drugs (NSAIDs) may be prescribed to reduce pain and inflammation associated with plantar fasciitis. Corticosteroid injections may also be considered for severe cases to provide temporary relief.
7. Extracorporeal Shockwave Therapy (ESWT)
ESWT is a non-invasive treatment.
Call us today at 833-433-7227 or visit our website to book an appointment. We look forward to welcoming you into our warm, caring environment and helping you take control of your foot health.