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Ice Cure for Plantar Fasciitis

Plantar fasciitis is a swelling of the tendon that runs along the bottom of the foot from the heel to the ball of the foot. Plantar fasciitis results in pain in the front of the heel that can stretch across the arch of the foot toward the toes. Because the primary cause of pain due to plantar fasciitis is swelling of the plantar fascia, applying ice can help alleviate the swelling, and therefore, the discomfort associated with this condition. It is best to ice the area at the end of the day or after exercising.

  1. Hands-On Ice Massage

    • If you are diagnosed or suspect you have plantar fasciitis, using ice to massage the plantar fascia can help promote healing. Create ice cubes for ice massage by half-filling a small paper cup with water and placing it in the freezer. To massage the plantar fascia, tear off enough of the top of the cup so that the ice is exposed. Then, holding the bottom of the cup (which should insulate your hand somewhat), rub the bottom of the foot, concentrating on the anterior (front) part of the heel which is where the fascia connects. By the time the ice melts (15 to 20 minutes) it should be time to stop. The rubbing motion of the ice will increase circulation and bring blood to the area, which will promote healing. At the same time the ice will alleviate the swelling.

    Hands-Free Ice Massage

    • Another, more hands-free, way to do an ice massage is to fill a small plastic soda or water bottle with water and freeze it, making sure to leave enough headspace for the ice to expand. Slowly roll your foot back and forth across the bottle for 15 to 20 minutes. The rolling action serves the same function as the rubbing motion of the ice cube. This method of ice massage can be done while seated at the dinner table, at a desk, or while watching television.

    Passive Ice Therapy

    • Ice can also be used more passively (without the massage). The entire foot can be immersed in a tub of ice for short periods of time, but unless the toes are somehow protected or are outside of the ice tub they can be damaged. An ice pack or bag of ice can simply be placed up against the painful area for 15 to 20 minutes. Be sure to cover the skin or the ice pack, with a towel or other slight insulation, and check the skin periodically to avoid frostbite.

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