Relief for Plantar Fasciitis

Plantar fasciitis causes heel pain due to an inflammation in the plantar fascia, the band of tissue that connects the base of the toes to the bone in your heel. You are more likely to develop the condition if you are female, have a job that requires walking or standing on hard surfaces, are a runner or have high arches or flat feet. Home care remedies and medical treatments are used to relieve the pain of plantar fasciitis.

Home Care

• If pain is severe, you may want to avoid walking as much as possible for a few days to allow the inflammation to subside. During that time, apply ice to your foot three or four times each day. Ice can be applied to the foot with an ice pack or in a frozen paper cup that is rolled back and forth on your heel to massage the muscles. Ice, coupled with over-the-counter pain medication, can be effective in relieving pain.

Exercises

• Foot exercises may reduce pain by stretching the calf muscles, plantar fascia and Achilles tendon. Towel curls are one type of exercise used to strengthen foot muscles. Center a towel on the sole of your foot while sitting on the floor with your legs extended. Pull the towel toward your body while curling your toes. Picking up coins or other small objects with your toes can also help you build strength in your feet. Your doctor may recommend that you also perform exercises to stretch and increase the flexibility of the calf muscles.

Shoes, Splints and Arch Supports

• Buying shoes in the correct size with proper arch support can help relieve the pain of plantar fasciitis. Wearing running shoes or other types of shoes with cushioned soles may decrease pain if you will be walking or standing for long periods of time. If you have flat feet, motion control shoes may help. These shoes have a longer arch that prevents feet from turning inward as you walk.

  Splints are worn at night to hold your ankles in a neutral position while you sleep. Some splints stretch the fascia and calf muscles, allowing healing to occur while the fascia is fully extended. Arch supports, applying sports tape to the arches and wearing orthotics can be helpful if you need extra support in your arches. Arch supports can be bought in drug and grocery stores and are less expensive than orthotics or custom-made arch supports. No matter what type of arch support you use, the American Academy of Family Physicians recommends that you chose a product made with a soft, dense material that is comfortable for walking.

Medical Treatment

• If other treatment methods don't ease your pain, your doctor may suggest iontophoresis, a procedure that drives topical corticosteroids into foot tissues with a painless electric current. Corticosteroids can also be injected directly into the foot. When plantar fasciitis becomes a chronic condition, extracorporeal shock wave therapy may be needed. This therapy stimulates healing by directing sound waves at the heel. In severe cases, surgery may be recommended to release the fascia from the heel bone. The surgery may weaken your arch and is only used if other treatment methods fail.