To treat plantar fasciitis effectively, a combination of self-care, physical therapy, and medical interventions is typically recommended:
Self-Care and Home Treatments
- Rest: Avoid activities that worsen pain, especially high-impact exercises like running. Switch to low-impact activities such as swimming or cycling to reduce stress on the plantar fascia
- Ice: Apply an ice pack wrapped in a cloth to the painful area for 15 minutes, 3-4 times daily, to reduce inflammation and pain. Rolling a frozen water bottle under the foot is also helpful
- Stretching Exercises: Regular stretching of the calf muscles and plantar fascia can relieve tension and promote healing. Exercises like standing calf stretches against a wall are beneficial
- Footwear and Orthotics: Wear supportive shoes with good arch support, cushioning, and a low to moderate heel. Custom orthotics or shoe inserts can help distribute pressure and support the foot
- Night Splints: These keep the foot in a dorsiflexed position during sleep, gently stretching the plantar fascia and Achilles tendon to reduce morning pain
Medical Treatments
- Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Medications like ibuprofen can help reduce pain and inflammation but should be used short-term and under medical advice
- Physical Therapy: A physiotherapist can guide proper stretching, strengthening exercises, and may use techniques such as massage, ultrasound, or laser therapy for pain relief
- Steroid Injections: For severe or persistent pain, corticosteroid injections may provide short-term relief. However, they carry risks such as weakening the fascia and potential rupture, so they are used cautiously
- Extracorporeal Shock Wave Therapy (ESWT): This noninvasive treatment uses sound waves to stimulate healing in chronic cases that do not respond to conservative measures
- Surgery: Rarely needed, surgery to release the plantar fascia is considered only after 6-12 months of unsuccessful treatment and persistent severe pain
Summary
Most cases of plantar fasciitis improve with rest, ice, stretching, supportive footwear, and physical therapy. Medical interventions like injections or shock wave therapy are reserved for persistent or severe cases. Surgery is a last resort
