How to Treat Plantar Fasciitis Pain

If putting your heel on the floor first thing in the morning has you hopping in pain, you might have plantar fasciitis. The condition involves inflammation of the plantar fascia, the tissue band that stretches from the heel to the toes, and it affects 10 percent of the population at some point, according to the McKinley Health Center. You can ease the pain by taking simple measures, which will help in 90 percent of cases within 10 months, the American Academy of Orthopaedic Surgeons reports.

Positioning

• Plantar fasciitis often has no discernible cause, although you're more likely to develop the condition if you're overweight, have a high arch, flat feet or tight calf muscles or exercise too strenuously. The pain of plantar fasciitis is worse when you first get up in the morning or after a prolonged period of sitting because the plantar fascia tissue tightens up when you're not moving. When you get up and put your foot on the ground, you stretch the inflamed fascia, which causes pain. Wearing a night splint on your foot can ease the condition. The splint stretches the fascia by pulling your ankle forward, thus preventing the tissue from tightening and causing the morning pain.

Choosing Shoes

• Certain shoes or shoe inserts can help keep the fascia in a position that prevents pain. Wear supportive athletic shoes designed for your type of foot abnormality. Heel cups can cushion your steps. Custom or ready-to-wear orthotics correct some of the problems that cause plantar fasciitis, such as high arches or flat feet. Thick-soled shoes or shoes with extra cushioning can also help reduce the discomfort.

Taking Medications

• Inflammation causes the pain of plantar fasciitis; taking over-the-counter anti-inflammatory medications can ease the inflammation and decrease the pain. The common pain relievers aspirin, naproxen and ibuprofen are all nonsteroidal anti-inflammatory drugs, or NSAIDS. Over-the-counter NSAIDS can cause stomach erosion and ulcers, so stop taking them if you notice pain or burning in your stomach. If you're over age 65, do not take NSAIDS for more than seven days without your doctor's permission.

Icing Your Foot

• Another method to calm inflammation is rolling your foot over a bottle or cup of frozen water several times a day for five to seven minutes per session. You can also ice your heel for 15 to 20 minutes three to four times a day. To ice your heel, use a commercial ice pack or make your own by putting crushed ice in a leakproof bag. Cover the bag with a thin cloth such as a dishtowel; don't place the ice bag directly on your foot, as you could damage the tissue.

Stretching

• Gently and gradually stretching the plantar fascia tissue can help prevent discomfort. Stand with your good foot positioned in front of your painful foot, with your hands on the wall. Stretch the calf and hold for 30 seconds. Even before you get out of bed in the morning, stretch your foot by pulling your toes gently upward five to 10 times, holding each pull for 10 seconds. This will help eliminate the pain of taking your first few steps in the morning. Stretch your foot frequently whenever you have to sit for long periods of time to prevent the fascia from tightening.

Cortisone Injections

• Your doctor might suggest a cortisone injection to reduce inflammation if the pain of your plantar fasciitis lasts six to 12 months and simple measures haven't provided relief. While cortisone injections are very good at relieving pain, they have limitations. Cortisone can weaken ligaments and tissues.