Struggling with Plantar Fasciitis Pain? Here’s The Top Treatments That Actually Work
Plantar fasciitis can make even the simplest tasks a painful struggle, like strolling through the grocery store or walking the dog. Fortunately, there are a few different options that have been shown to provide relief! Let's break down what actually works when it comes to treating plantar fasciitis so you can get back to walking (and running) without wincing.
What Is Plantar Fasciitis, and Why Does It Hurt So Much?
When the band of tissue on the bottom of your foot (plantar fascia) becomes inflamed, plantar fasciitis occurs. When working correctly, this tissue acts like a pain-free shock absorber. However, once it’s overstressed, it can develop tiny tears, leading to that sharp, stabbing pain, especially in the morning or after long periods of sitting.
Plantar fasciitis can happen to anyone. It’s particularly common in runners, teachers, healthcare workers, and anyone spending long hours on their feet. The most common causes of plantar fasciitis are overuse, improper footwear, excessive standing, weight gain, and tight calf muscles.
What Treatments Actually Work?
Stretching: Your Best Friend in Fighting Heel Pain
If you have plantar fasciitis, you should be adding stretching to your daily routine. Tight Achilles tendons and calf muscles can pull on your plantar fascia, making the pain worse. Adding simple stretches to your routine can significantly improve mobility and reduce inflammation.
- Calf Stretch: Sit in an "L" position on the floor with your legs straight out in front of you, lean forward with your back straight until you feel a tightness in your calves, then hold for 30 seconds at a time.
- Towel Stretch: Sit down, extend your leg, and loop a towel around your foot, pulling gently toward you.
- Toe Stretch: While sitting, cross one leg over your other and pull back on your toes to stretch the arch of your foot.
Aim to stretch at least two or three times daily, especially in the morning and before bed.
Footwear Matters: Time to Ditch the Flip-Flops
Sorry, but your beloved worn-out sneakers or flat sandals might be making things worse. Proper footwear supports your arch and keeps your plantar fascia from getting overstressed. When considering a new shoe, you should look for good arch support (no flimsy, flat soles), a cushioned heel to absorb impact, and for the heel to be slightly raised to reduce tension on the foot.
Orthotic inserts can be a game-changer if your shoes aren't cutting it. Over-the-counter options work for some, but custom orthotics from a podiatrist typically provide the best support as they are made custom to your feet.
The Ice and Massage Combo: Instant Relief
After a long day, your feet need some TLC. A simple ice bottle massage can help reduce inflammation and relieve pain. Just freeze a water bottle, roll it under your foot for about 10 minutes, and enjoy the sweet relief.
Use a tennis ball or similar small object to work out the tight spots in your arch for an even more targeted massage.
Anti-Inflammatory Medications: A Temporary Fix
Medications that work to reduce inflammation (ibuprofen, naproxen, etc.) can help ease pain and swelling. While they won't cure plantar fasciitis, they can make daily activities more bearable while you're working on other treatments.
Night Splints: Weird But Effective
Wearing a night splint may feel a little awkward at first, but trust the process. These devices stretch your foot overnight, preventing that painful "first step of the day" sensation. Most people see improvement after a few weeks of consistent use. It's recommended that these are also paired with daily stretches and better insoles for your shoes to maintain your progress.
Physical Therapy: A Personalized Approach
Already tried all the home remedies and found that nothing seems to work? Specialized care like physical therapy may be necessary. Your physical therapist will help guide your healing with a specialized treatment plan that focuses on stretching, strengthening, and correcting any gait issues that might be contributing to your pain. It's also helpful that some insurance companies will cover the cost of physical therapy, so you won't be breaking the bank to get your pain-free life back.
Cortisone Injections: A Trusted Option for Pain Relief
If you’re dealing with ongoing plantar fasciitis pain, a cortisone injection can help reduce inflammation and get you back on your feet faster. While it’s not usually the first step in treatment, it’s a widely used and effective option, especially when other conservative treatments aren’t providing enough relief. Our team uses cortisone thoughtfully to help patients feel better while protecting the long-term health of the fascia.
When Surgery Becomes an Option
In the rare case that none of these solutions work for you, surgery might be considered. Procedures like plantar fascia release involve cutting part of the fascia to relieve tension. But don't worry—most people never need surgery, as non-invasive treatments are highly effective.
What’s the Best Treatment for You?
The best approach depends on the severity of your condition. With the right treatment plan, most cases of plantar fasciitis improve within a few months. If you’re just starting to feel heel pain, then stretching, wearing better footwear, and doing ice therapy might prevent future conditions before they worsen. If the pain has become more persistent, we may recommend physical therapy, custom orthotics, or cortisone injections to help reduce inflammation and support healing.
