6 Ways to Alleviate Plantar Fasciitis Pain

Plantar fasciitis is one of the most common causes of heel pain, resulting in roughly 1 million doctor’s office visits each year. It occurs when the plantar fascia, the thick band of tissue that runs across the bottom of the foot, becomes irritated and inflamed. 

In some cases, a bout of plantar fasciitis is short lived, resolving on its own. However, other times it turns into a persistent issue, or one that seems to resolve, only to return. If you’re dealing with heel pain, you can count on board-certified podiatric surgeon Jared Clegg, DPM, FACFAS, and the rest of the Cascade Foot & Ankle team. 

Following a thorough consultation, our team can develop a personalized treatment plan to bring you relief. In the meantime, there are some things you can do to improve heel pain.

#1: Proper footwear

Unsupportive shoes are a surefire way to aggravate plantar fasciitis. When dealing with heel pain, finding supportive shoes is crucial. Shoes with proper arch support, a firm heel, and adequate cushioning can help reduce stress on the plantar fascia. 

Avoid wearing flat shoes or sandals that lack support, as these can make plantar fasciitis pain worse. Dr. Clegg may recommend custom orthotics to provide additional support where it's most needed.

#2: Stretching exercises

Stretching the plantar fascia and the Achilles tendon can help reduce heel pain. Regular gentle stretching exercises can help loosen the tissues and reduce the tension and inflammation in the plantar fascia. 

An easy and quick exercise to try is the towel stretch: Before getting out of bed, wrap a towel around your toes and gently pull the towel towards you while keeping your knee straight. Hold this stretch for 15-30 seconds and repeat 2-3 times.

#3: Ice therapy

Applying ice to the heel for 15-20 minutes several times a day, especially after periods of activity, can calm plantar fascia inflammation and ease pain. You can do this using a frozen water bottle. Rolling it under your foot provides both an ice treatment and a massage for the bottom of the foot. Make sure to wrap the ice or frozen item in a towel to protect your skin.

#4: Anti-inflammatory medications

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can fill in the gap when you need quick pain relief. However, if you find yourself needing to rely on NSAIDs, talk to Dr. Clegg about treatment options, as it’s best to limit NSAID use.  

#5: Night splints

Using night splints is an effective treatment option for plantar fasciitis, especially if you experience persistent morning pain. Night splints work by keeping the foot in a dorsiflexed position which stretches the plantar fascia and Achilles tendon overnight. 

This constant gentle stretching helps prevent the plantar fascia from tightening and causing pain first thing in the morning. Although it may take some time to get used to sleeping with splints, many patients find relief after using them for a few weeks. Dr. Clegg can help you find the right type of night splint that fits comfortably.

#6: Rest and limit activities

While remaining completely inactive isn’t recommended, it’s important to modify your activities to avoid movements that trigger or aggravate heel pain. Limit standing for too long, excessive walking, or any activity that may worsen your heel pain. Integrating periods of rest throughout the day allows the inflammation to subside and prevents chronic irritation of the fascia.

You don’t have to live with persistent heel pain. Whether you’re a runner dealing with overuse issues, or you're aiming to continue an active lifestyle, there are effective treatments available to restore function and relieve heel pain. 

If you continue experiencing persistent pain despite these measures, Dr. Clegg may recommend other treatments, such as corticosteroid injections or shockwave therapy. Cascade Foot & Ankle is here to get you back on your feet without pain. Contact our office in Provo or Nephi, Utah, to request an appointment today.