How to Ease Plantar Fasciitis

Home Remedies:

1. Rest: Avoid activities that aggravate the pain.

2. Ice: Apply ice for 15-20 minutes, 3-4 times a day, to reduce swelling and pain.

3. Compression: Wear a compression bandage or wrap to support the arch and reduce inflammation.

4. Elevation: Keep your foot elevated above your heart whenever possible to reduce swelling.

5. Stretching: Gently stretch your calf muscles and plantar fascia to improve flexibility.

6. Massage: Massage the affected area to release tension and promote healing.

7. Over-the-Counter Pain Relievers: Take non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen to relieve pain and inflammation.

Medical Treatments:

1. Custom Orthotics: Custom-made shoe inserts can provide additional support and reduce strain on the plantar fascia.

2. Physical Therapy: Targeted exercises and stretches prescribed by a physical therapist can strengthen and stretch the plantar fascia, promoting healing.

3. Night Splints: Wearing a night splint can help keep the foot in a flexed position while you sleep, reducing pain and inflammation.

4. Corticosteroid Injections: Corticosteroid injections can help reduce inflammation and relieve pain.

5. Extracorporeal Shock Wave Therapy (ESWT): This non-invasive treatment involves using sound waves to stimulate healing in the plantar fascia.

6. Surgery: In severe cases, surgery may be necessary to release the plantar fascia and relieve pain.