Plantar fasciitis pain slowing you down? Take the right steps, and you can move past this frustrating condition in a matter of months.
The plantar fascia stretches across the bottom of your foot and supports your arch. It absorbs the stresses and strains placed on your feet daily. When this ligament gets damaged, it can result in
plantar fasciitis.
A common cause of heel pain, plantar fasciitis makes walking and even standing painful. Understanding why the condition flares up and how to make it go away will keep you on your feet for miles.
Go the Conservative Route
Plantar fasciitis typically requires some type of treatment. Ignoring the problem and continuing your routine may aggravate the situation, causing it to worsen.
According to the
American Academy of Orthopaedic Surgeons, more than 9 out of 10 cases of plantar fasciitis don't need surgery. Within ten months, conservative treatment reduces or eliminates symptoms for most people.
DIY Plantar Fasciitis Treatment
The first steps toward treating plantar fasciitis normally start at home. These include:
- Making lifestyle modifications. If you feel pain during specific activities, stop doing that activity altogether or reduce how often you do it. This may mean no basketball or tennis for a couple of weeks or longer. When possible, sit down and rest your feet.
- Sleeping in night splints. As you sleep, your feet may point downward, which can worsen your pain in the morning. Night splints flex your feet upward, stretching the plantar fascia and reducing pain.
- Stretching multiple times a day. Tight foot and calf muscles worsen plantar fasciitis. When you stretch the plantar fascia and calf muscles, you help relax tight muscles and reduce your symptoms.
- Using over-the-counter medications. Ibuprofen and other non-steroidal anti-inflammatory medications reduce inflammation and heel pain.
- Wearing the right shoes. Look for shoes with thick soles and plenty of arch support to match your needs, whether you have low or high arches. Shoe inserts or heel cups may provide extra protection to your heels.
Partnering for Plantar Fasciitis Relief
Other conservative treatment options require the help of a healthcare professional. When your plantar fasciitis symptoms require additional help, you may benefit from the following:
- Cortisone injections. This common treatment provides quick inflammation reduction for various conditions.
- Physical therapy. You will perform specialized exercises while a physical therapist monitors your activity. Additionally, your therapist may massage or ice your aching muscles to promote healing.
- Ultrasonic tissue repair. Ultrasound technology breaks up and removes damaged plantar fascia tissue. This treatment is for those with long-lasting plantar fasciitis pain.
Surgical Options for Plantar Fasciitis
Surgery may be necessary when a year of conservative treatment isn't enough. Surgical procedures for the condition include:
- Calf lengthening. This procedure, known as gastrocnemius recession, stretches one of the calf muscles. Afterward, you're better able to flex your feet and enjoy fewer plantar fasciitis symptoms.
- Partial plantar fascia release. The surgeon makes a small incision in the plantar fascia, where the ligament attaches to your heel. As a result, the pain-inducing tension gets released within the plantar fascia.
Take the first step toward better foot health by requesting an appointment with a sports medicine specialist at Union Health.
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