Plantar fasciitis is the most common problem of the rearfoot. Plantar fasciitis is often characterized by sharp pain in the heel, usually worse in the morning when first walking. Common among athletes and people who work in a standing position for long periods, it is defined as an inflammation of the plantar fascia, the fibrous covering of the tendon that supports the arch of the foot.
How to reduce plantar fasciitis pain? How to treat plantar fasciitis? Here are our 6 solutions:
1. Do strengthening exercises
There are several exercises that can relieve pain in the plantar fascia and Achilles. You can use a ball and massage the bottom of the foot: from the heel to the front of the toes. Follow these 6 plantar fasciitis exercises and add them to your daily routine.
2. Wear orthopedic shoes
Improper shoes can be the cause of your plantar fasciitis and could make your condition worse. The shoe should be wide and deep enough not to compress your foot and toes. Avoid completely flat shoes with no difference in height between the heel and the forefoot. Running shoes will be more comfortable since they provide cushioning at the heel. We recommend that you wear your shoes and orthotics even inside your home to provide constant benefit.
3. Apply ice
Applying ice to the sore area will help reduce pain and inflammation. We recommend applying ice for 15-20 minutes every 2 to 4 hours. Once symptoms improve, you can reduce the frequency to 3 times a day.
4. Use silicone heel pads
Silicone heel pads absorb shock, reduce pressure on the heel and help reduce pain in the rearfoot.
5. Wear a night splint
The night splint allows you to stretch the fascia while you sleep. It is harder to get used to, so it is best to start with the previous solutions. However, if they are unsuccessful, the splint can be very effective in reducing that sharp pain felt in the morning.
6. Equip yourself with plantar orthotics
By supporting the arch of the foot, orthotics help distribute pressure points and relieve the heel. Custom-made foot orthotics will be specially adapted for your pathology and pain. Only a licensed practitioner can prescribe custom orthotics – off-the-shelf inserts will only provide additional cushioning, not treat plantar fasciitis.
If you already wear foot orthoses, we recommend that you make an annual follow-up appointment. The wearing and condition of the orthosis must be reassessed, it is possible that modifications may be necessary.
If the pain persists despite these solutions, consult your doctor so that they can examine your foot and suggest appropriate treatment.
