How to Recover From Plantar Fasciitis

Plantar fasciitis is a painful, often debilitating, condition characterized by pain and tightness on the bottom of the foot. This pain is typically worse in the morning or during strenuous activity. According to physical therapist Mark Dutton, plantar fasciitis affects 10 percent of the population and is more common in athletes, joggers or individuals with jobs that require walking for prolonged periods.

Things You'll Need

• Large towel
• Ice pack
• Marbles

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Instructions

• 1

  Determine the cause of plantar fasciitis. Several causes proposed by healthcare providers include obesity, overuse, poor footwear or anatomical abnormalities. Increased weight puts added pressure through the joints and soft tissue of the legs. If you are an athlete who is wearing very old shoes, the solution may be as simple as going shopping for shoes with appropriate heel cushions. Athletes must always increase their activity level slowly to avoid overuse injuries, such as plantar fasciitis.

• 2

  Reduce the inflammation of the plantar fascia. The most important factor when allowing the plantar fascia to heal is rest. This may be difficult if you have a job where you must walk long distances. According to Michelle Cameron, P.T., O.C.S., applying an ice pack to inflamed tissue reduces circulation and controls pain. It is recommended that you apply an ice pack for 10 minutes at a time two to three times daily.

• 3

  Gently stretch the plantar fascia. The plantar fascia will tighten as it heals and this will make it more susceptible to future injury. To stretch the plantar fascia, sit in a chair with the heel of the injured foot resting on a towel on the ground. Then reach down and gently pull the front end of the towel towards your chest with both arms. You will feel a stretch on the bottom of your foot and the back of your leg. Hold this stretch 30 seconds and perform it at least three times daily.

• 4

  Strengthen the foot muscles with two simple exercises. Dutton cites weak foot muscles as a common cause of plantar fasciitis, because it results in the fascia enduring more stress during activity. Place many marbles on the ground and sit in a chair beside them. Use the injured foot to pick up the marbles and place them in a cup. Then place a towel flat on the ground in front of you. Use the injured foot to scrunch the towel up and then reach down to straighten it out and repeat. Perform each exercise for five minutes daily.

• 5

  Seek medical attention from a foot doctor or physical therapist, if the condition persists or worsens. Plantar fascia can sometimes be caused by anatomical or biomechanical abnormalities. An expert can decide if further treatment is necessary. Conservative treatment consists of physical therapy and orthotics prescribed by a physician. In more severe cases, surgery or corticosteroid injections may be indicated.