What Can I Do To Permanently Get Over Plantar Fasciitis?


Plantar fasciitis is a painful condition that can last for months. Exercise can become impossible, and regular everyday tasks can become painful as a result of the pain. There are a variety of other causes of heel pain, so you can seek medical advice or see a physical therapist for a correct diagnosis. A treatment plan will help speed up your recovery if plantar fasciitis is the cause of your heel peel.

Using this 3-step approach to reduce plantar fasciitis symptoms and cure the plantar fascia:


1. Reduce Inflammation


Plantar fasciitis can be excruciatingly painful due to the inflammation and discomfort it causes. Podiatrists and orthopedists prescribe the following treatments to offer temporary pain relief:

  • Ice – This is a simple approach to treat inflammation that can be used in a variety of ways. Wrap a towel around a plastic bag filled with crushed ice or a box of frozen corn or peas to make an ice pack. Apply it to your heel for 15 to 20 minutes three to four times a day. You can also soak your heel in a shallow pan filled with water and ice for 10 to 15 minutes several times a day. Make sure your toes aren’t in the water. Another choice is to freeze a small paper or foam cup filled with water. Then massage it for 5 to 10 minutes on your heel. Never put ice on your heel directly.
  • Medication – Ibuprofen (Advil, Motrin IB, and others) and naproxen sodium (Aleve) are two pain relievers that may help with plantar fasciitis pain and inflammation.
  • Night Splints – A splint that stretches your calf and arch of your foot when you sleep might be recommended by your physical therapist or doctor. To encourage stretching, this keeps the plantar fascia and Achilles tendon in a lengthened position overnight.
  • Foot Massages – Massage and relieve tension in your plantar fascia by rolling it over a golf ball. This would also aid in the stretching of the fascia (see Step 2: Stretch and Strengthen below). Deep tissue massage can also be beneficial. This will trigger the fascia without inflaming it further.
  • Foot Rest – Nobody wants to hear it, but if you want to fully heal, you’ll need to stop the things that make the pain worse. For the time being, refrain from running or playing basketball. When you’re recovering, try swimming, walking, or other low-impact workouts.



2. Stretch and Strengthen 


You should simply wait for the fascia to heal naturally. You can either work to strengthen it to make it more resilient so that it can recover more quickly, or you can work to make it stronger and more flexible. Stretching and exercising for plantar fasciitis will help alleviate heel pain, boost muscle strength, and increase flexibility in all of your foot’s muscles, tissues, and ligaments.



3. Protect the plantar fascia from further trauma


Since plantar fasciitis is caused by biomechanical anomalies such as flat feet, high arches, and overpronation, fixing these foot problems and supporting the arch is critical to preventing pain.

Plantar fasciitis can be treated and prevented by having a strong arch support. Insoles, particularly those with firm support, have been shown in studies to reduce pain levels associated with plantar fasciitis symptoms.


Are You Looking for a Sports Medicine Physician to Treat Your Plantar Fasciitis?

As you know, the plantar fascia is a thick band of tissue that runs across the bottom of the foot and connects your heel bone to your toes.  Plantar fasciitis is inflammation of this tissue, which can cause a stabbing pain usually felt at the heel.  Dr. Chen sees patients with plantar fasciitis at Saint Francis Memorial Hospital Center for Sports Medicine in Walnut Creek, California. He is a board-certified Pediatrician and Sports Medicine Doctor that specializes in the non-operative medical treatment of a wide variety of various musculoskeletal conditions.  Dr. Chen graduated from St. George’s University School of Medicine and went on to complete Pediatric residency training at the University of Medicine and Dentistry in New Jersey (Rutgers), then went on to fellowship training in Sports Medicine at Cincinnati Children’s Hospital Medical Center, one of the perennially top-ranked children’s hospitals in the nation. There he provided sideline coverage for NCAA Division I athletics at the University of Cincinnati and Miami University (OH). Being a part of The Center for Sports Medicine allows Dr. Chen quick access to a multidisciplinary team of orthopedic surgeons, podiatrists, physiatrists, and physical therapists to return you to your highest functional level quickly and safely. Click here to contact us for your next appointment!



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