How to Treat Plantar Fasciitis Effectively

How to Treat Plantar Fasciitis Effectively

Plantar Fasciitis is the inflammation of a thick fibrous band of tissue called the plantar fascia, which runs from the heel to the toes. Pain often occurs just beyond the heel when you arise from sitting and first start to put weight on your foot. The pain may also be felt along the arch or mid-foot area while walking before it eases with continued activity.

Because plantar fasciitis can occur to anyone, it is necessary to be prepared. You might already be prone to having back pain or problems with your ankles and feet; however, if you work in a job where you are constantly on your feet – even taking breaks from time to time isn't going to cut it. To reduce the most common symptoms of plantar fasciitis – one must adapt a new sleep-hygiene routine. There's no need to rush out and purchase an expensive bed right now; there are some simple things you can do right now with items that are already in your home!

Home Treatments for Plantar Fasciitis


As with all injuries, the body needs time to repair itself from a damaged plantar fascia. One of the best things is to take the time to rest their foot until symptoms become more manageable and inflammation subsides. Avoid painful activities like running or long-distance walking. These place the most stress on the foot's arch and should therefore be avoided as much as possible. Changing to footwear that provides greater support, like special insoles that reduce arch pain, can make these activities less painful instead!

Perform Stretches & Exercises

Sleep is one of the most important things that we need to survive. People don't know that while we sleep, tissues that connect to the heel bone are placed in a non-weight-bearing position, which causes them to tighten up through the night. If you get up every morning with tender feet and feel pain, then there is a chance you may have plantar fasciitis, especially if you're having trouble sleeping. And this happens because our feet tend to expand during the night. To reduce the incidents of foot pain, it would be best for everyone to do some exercises before getting out of bed for these tissues to relax and make them more flexible.

Hot and Cold Therapy

Many people use cold and heat therapy packs to soothe their aches and pains. The reason that they have been working for years is not that it's an old remedy, but because it works! However, heat therapy is better suited for helping you move your muscles without much pain. It causes the blood vessels in your muscles and joints to dilate and helps improve flexibility. We recommend using both hot and cold therapies to work together with herbal heating and cooling pads or comfort wraps for overall soreness reduction!


Heel, foot, and calf massage is a great way to temporarily help reduce pain and increase blood flow to the area. When you work out, massage will allow you to also recover faster after strenuous exercise. The best type of massage for you is determined by your needs, current injuries or pain, and athletic training goals. Massage can be effective even for plantar fasciitis, especially after walking or running.

Professional & Medical Treatments for Plantar Fasciitis

Physical Therapy

While home treatments can be helpful, the guidance of a physical therapist is essential when building an effective therapy program. Physical therapists can determine what you need to overcome your pain entirely and keep you from having recurring issues. However, sometimes it might be difficult to get yourself motivated enough to take the steps necessary to eliminate your pain naturally. With that in mind, there are ways that you can motivate yourself without relying on outside help, like buying fitness equipment with your own money on craigslist that may end up helping build responsibility as well as preventing your condition from getting worse before it gets better.


Over-the-counter anti-inflammatory medications, such as ibuprofen and naproxen, may be a remedy for managing heel pain and inflammation. However, it is important to consult your family physician before consuming any new prescription medications as they may have side effects or impact other medications you take regularly. Always speak with a physician first!

Tenex Procedure

Tenex procedures are minimally invasive surgeries that use ultrasound to identify damaged tissues. The goal is to remove those tissues using a laser tool to re-grow healthy ligaments and knees. These procedures are only used when other measures have failed. So if your doctor suggests that this operation is the best way to fix an injury, make sure you have several consultations with other doctors before making your final decision!

Steroid Injections

Suppose you've been trying to self-manage your plantar fasciitis, and it hasn't gotten better or worse. In that case, a steroid injection may be beneficial, as it will provide your plantar fascia with short-term relief of symptoms. The most common steroid used for these injections is cortisone, which helps to temporarily reduce inflammation in the area, maximizing the effectiveness of the exercises prescribed by your doctor and allowing your ligament to stay healthy until it has had time to heal fully.


Surgery is recommended for extreme heel pain and inflammation cases, which other methods have not remedied. The most common surgery is to cut your plantar fascia ligament, which relieves pressure placed on the tissue surrounding one's heel.

Shock Wave Therapy

Extracorporeal shock wave therapy (ESWT) makes it possible for those suffering from injuries and chronic conditions to treat themselves. ESWT does this by sending the affected area a series of tiny electric pulses that stimulate healing through increased blood flow and oxygenation of tissue. In short, ESWT stimulates the body to repair itself, often accelerating/speeding up recovery times substantially.

Take Precaution When Treating Plantar Fasciitis

If managed correctly, plantar fasciitis doesn't have to be painful. All it takes is the right stretches and certain equipment and guidance to enjoy walking once again. Talk to your doctor about a treatment plan for you by developing the safest regimen to meet your needs, and continue reading through our guide to learn more about how you can treat, manage, and eliminate your plantar heel pain for good. If your pain persists or gets worse despite following all of your doctor's recommendations, seek help from a medical professional as soon as possible.

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