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Plantar fasciitis is a condition that causes stabbing pain in the plantar fascia, which is a tissue connecting the toe and heel bones. Learn what it is and how to find relief.
What Is Plantar Fasciitis?
Plantar fasciitis occurs when the heel inflames, resulting in sharp pain around the foot's arch. Some of the causes are:
- Excessive walking or running
- Wearing incompatible footwear
- Carrying something heavy that overstressed the heels
- Walking or running on uneven surfaces
It limits mobility, so easing the sore area is critical in restoring your functions.
How to Find Relief From Plantar Fasciitis
Options vary from conservative to invasive methods. Here are ways to treat plantar fasciitis.
1. Rest and Ice the Area
Refrain from being on your feet and minimise carrying weight that puts pressure on the heels. Put ice on the area for 15-20 minutes to relieve inflammation.
2. Do Some Stretches
Stretching the calf, Achilles tendon and surrounding areas can alleviate tension on the plantar fascia. Try a towel stretch. Loop the towel around your toes and gently pull the top toward your body’s midline. Other exercises to boost the feet’s range of motion are seated calf stretch, toe-to-wall stretch and seated heel raises. Inform your doctor or get safety advice before you engage in any of these routines.
3. Apply Kinesio Tape
Kinesio tape is a thin, flexible adhesive that treats inflammation and sports injuries and boosts athletic performance. One study found that Kinesio taping was more effective than low-dye adhesives in soothing inflammation and enhancing performance. It can be used as an at-home treatment.
4. Take Pain Relievers
Medications offer fast relief for inflammation. Over-the-counter pain relievers like ibuprofen and naproxen sodium are great alternatives for treating plantar fasciitis at home.
5. Therapies
Health care providers may recommend these options if conservative methods don't improve the painful area.
Canes and Crutches
Your doctor may suggest mobility assistive devices to prevent you from using your feet or putting weight on them.
Orthotics and Splints
Your podiatrist may prescribe orthotics and splints to immobilise the affected foot and prevent strain. They will recommend an FDA-approved and ISO 13485-certified supplier to get these items, so it is advised not to obtain them on your own. High-quality products from certified providers are durable and designed for comfortable use.
Physical Therapy
A therapist will guide you through various safe exercises to boost the function around the foot. They'll also teach you how to properly use athletic taping so you can treat it at home.
6. Surgery
Your care provider may recommend surgery if plantar fasciitis continues for 6-12 months and pain doesn't improve.
Gastrocnemius Recession Surgery
The procedure involves lengthening one of the two muscles in the calf to enhance the range of motion in the ankle area.
Plantar Fascia Release Surgery
The surgeon will cut the fascia ligament to release the tension in the tissue. They may also remove a bone spur if it contributes to your discomfort.
7. Other Procedures
Before surgery, your care provider may recommend less invasive options. Here are some examples:
Injections
The doctor will extract your blood and process it to obtain platelet-rich plasma. Then, they'll inject it into the affected area to promote healing.
Ultrasonic Tissue Repair
A needlelike probe that uses ultrasound imaging breaks up the damaged tissue through rapid vibration.
Extracorporeal Shock Wave Therapy
This treatment is often applied to chronic plantar fasciitis. Your doctor uses a device that sends sound waves to the affected area to promote healing.
Find Relief for Plantar Fasciitis
Several treatment methods are available to soothe the pain associated with plantar fasciitis. This condition can limit your functions and mobility, so be sure to treat it before it worsens.
