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6 Ways to Treat Plantar Fasciitis

heel pain, plantar fasciitis

What is Plantar Fasciitis?

Plantar Fasciitis develops because of inflammation of the fibrous band of tissue (fascia) that connects the heel bone to the base of the toes.


- Pain and stiffness in the heel with or without swelling

- Pain with the first step in the morning

- Dull or stabbing pain on or near the heel

- Pain when going from sitting to a standing position


6 ways on How to treat Plantar Fasciitis:

1. Apply Ice Packs

ice pack under foot, plantar fasciitis

Apply an ice pack twice a day for about 10-15 mins on the painful area for the first few days. You can also use an ice bottle underneath the foot. Slowly rolling over and massaging your foot to alleviate inflammation and swelling. Which also allows for an extended period of massaging time on the constricted and tight tissues.


2. Rest / Limit Activity

Avoid or decrease activity that may worsen the pain. Relieve stress and strain from your plantar fascia by elevating your foot. For example, placing your foot on a stack of pillows while you are lying down.

relax feet, massage foot

3. Stretching Exercises

Focus on stretches for your plantar fascia and Achilles tendon. These exercises may help to strengthen the muscles of the lower leg. Try these stretching techniques:

  1. Gently hold your toes back to allow for a light stretch on the Fascia.

  2. Sit in a comfortable chair or couch. Lean slightly forward using your body weight and slowly roll the ball up and down the length of your foot and then from side to side. Start with mild pressure and gradually add more by pressing down on the ball as you roll it. Do this for one minute.


4. Anti-Inflammatory Medication

Your provider may prescribe medication to reduce your pain and inflammation. For example, non-steroidal anti-inflammatory drugs (NSAIDs). Reduced inflammation and pain relief may occur when a Corticosteroids is injected directly into the plantar fascia.


5. Night Splints

The use of night splints allows the plantar fascia to stretch and promotes healing. Wearing splints overnight is most beneficial for those who have had severe pain in the morning.


6. Shoe Inserts

Custom orthotics (shoe inserts) may also be helpful. Your provider may recommend wearing shoes with good arch support and cushioning. Some orthotics have added shock absorption when taking steps. This helps to reduce the overall stress on your knees, feet, and ankles. It may take a few days of a "breaking-in" period to get used to walking around in them.


Advanced or prolonged pain:

Valley Foot and Ankle Specialty Providers physicians are equipped with the clinical and surgical skills to treat both acute and chronic recalcitrant cases. Contact our office today for an evaluation and options for treatment. (559) 436-4820


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