How to Fix a Torn Plantar Fascia

One of the major causes of heel pain is an condition called plantar fasciitis. The plantar fascia is a band of tissue that is stretched through the length of the foot. It begins at the heel of the foot, runs along the middle bones of the foot and ends at the toes. This band of tissue supports the foot's arch and acts as a natural shock absorber. The pain from a torn plantar fascia is described as a sharp pain in the heel or the middle of the foot, depending on where the tear is. There are ways to help fix this problem that anyone can do.

Things You'll Need

• Ice pack
• Non-steroidal anti-inflammatory drugs (NSAIDs)

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Instructions

• 1

  Rest your feet, so the plantar fascia can heal.

  Rest the foot. It's important to stay off the affected foot as much as possible. The plantar fascia is aggravated every time weight is put on it, making recovery time last longer. Discontinue the activity that caused the tear and decrease any amount of time you spend on your feet as much as possible. When you stay off your feet, the swelling of the tissue should lessen.

• 2

  Apply ice to the plantar fascia to decrease the tissue swelling.

  Apply ice to the area of the tear. Since the plantar fascia runs the length of the foot, the tear may occur anywhere along the length. It's sometimes difficult to pinpoint where the actual tear is, so use an ice pack that covers the entire bottom of the foot, excluding the toes. Leave the ice pack on for 15 to 20 minutes and then take it off, according to the Mayo Clinic. Apply the ice pack three or four times each day.

• 3

  Wear shoes that have the proper support.

  Wear shoes that have proper support. Shoes that have thick soles and a lot of cushion can help reduce the pain when walking or standing. You also can invest in heel cushions that can slide into your existing shoes to give extra padding. A well-cushioned shoe at the heel point will lessen the impact of the heel when it strikes the ground as you walk.

• 4

  Nonsteroidal anti-inflammatory drugs (NSAIDs) can help relieve plantar fascia pain

  Take non-steroidal anti-inflammatory medication to help relieve the plantar fascia pain, the Mayo Clinic advises. Medication such as naproxen or ibuprofen are non-addictive and can ease reduce foot pain and inflammation caused by the plantar fasciitis condition.

• 5

  Stretch the foot and the calf area. The pain from a torn plantar fascia can be aggravated by the tissue being tight. It's important to stretch the tissue and keep it limber. Gently stretch the bottom of your foot by pulling the toes backward. Stretching the tight tissue several times a day can relieve the pain.