How to Treat Plantar Fasciitis Effectively

How to Treat Plantar Fasciitis Effectively

Plantar fasciitis is a prevalent condition affecting a significant number of individuals. In the United States alone, over 2 million people are diagnosed with this condition annually. Moreover, statistics indicate that approximately 1 in 10 individuals will experience plantar fasciitis at some stage in their lifetime.

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.

What is plantar fasciitis?

Plantar fasciitis is the inflammation of the plantar fascia in the foot and is identified as the primary cause of heel pain. 

The plantar fascia is a robust, fibrous attachment that resembles a ligament, running from the heel to the ball of the foot and extending to the toes. It has a stretchy quality similar to that of a thick rubber band. The plantar fascia connects the bones in the foot and creates the arch at the bottom of the foot.

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.

Plantar fasciitis occurs due to overuse or excessive stretching of the plantar fascia. Any activity that causes damage to the plantar fascia can lead to swelling, inflammation, and pain when walking or using the foot. While plantar fasciitis typically affects one foot at a time, it is possible for both feet to be affected simultaneously.

What are the symptoms of plantar fasciitis?

The most common symptoms of plantar fasciitis include:

  • Heel pain.
  • A tight Achilles tendon.
  • Pain in the arch of your foot.
  • Stiffness.
  • Swelling around your heel.

To reduce the most common symptoms of plantar fasciitis – one must adopt a new sleep-hygiene routine. There's no need to rush out and purchase an expensive bed right now; There are a number of simple things you can do at home to improve your Plantar Fasciitis Effectively.

Home Treatments for Plantar Fasciitis

Hot and Cold Therapy

Many people use heat and cold to treat Plantar Fasciitis Effectively. They have been working for years, not because it's an old remedy but because it works! However, SacksyThyme's Hot therapy relief heating pad is better suited for helping you move your muscles without much pain.

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SACKSY THYME Hot therapy relief Heating pad for Plantar Fasciitis

The heating pad is designed to provide targeted, deep-penetrating heat to the affected area, reducing pain and discomfort. Its unique design conforms to the shape of the foot, ensuring maximum coverage and effectiveness. Plantar Fasciitis sufferers can experience fast, effective pain relief with the Sacksy Thyme Hot therapy relief heating pad.


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!

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Double sided hot and cold therapy pad

    SACKSY THYME Hot & Cold Therapy Pack for Plantar Fasciitis Pain:

    The pack can be heated or cooled and applied to the affected area to reduce inflammation, loosen muscles, and promote healing. It is made from high-quality materials and is designed to provide long-lasting comfort and support. Whether you are dealing with acute or chronic Plantar Fasciitis, the Sacksy Thyme Hot & Cold Therapy pack is an excellent choice for managing your symptoms and improving your overall quality of life.

    Hot Therapy for Plantar Fasciitis

    Acknowledging that no single plantar fasciitis treatment will deliver the same results for everyone is essential. Thus, a combination of treatments is required to achieve the best outcomes.

    One potential method for addressing foot pain is applying heat therapy. When utilizing heating pads, it is important to keep in mind the following recommendations to ensure safety and effectiveness:

    • Alternate the use of heating pads with cold pads to achieve optimal results.
    • It is important to note that for some runners, using heat alone may result in worse symptoms and should be cautiously approached.

    Heating pads can be an effective method for pain relief, but it's important to remember the previously mentioned advice. While heat therapy can help soothe and improve blood flow, it may also exacerbate throbbing heel pain in some cases. Therefore, it's recommended to incorporate cold therapy techniques in conjunction with heat therapy to achieve a balanced approach to achieving optimal results.

    Cold Therapy for Plantar Fasciitis

    According to medical experts, the most effective treatment for plantar fasciitis is the RICE method, which is detailed below:

    Simply, it stands for:

    • Rest
    • Ice
    • Compression
    • Elevation

    One of the most challenging aspects for individuals with plantar fasciitis is taking the necessary rest period. This can be particularly difficult for active individuals who enjoy running and want to return to their routine as quickly as possible. However, rest is also a crucial component of the recovery process, as continued strain on the affected foot can exacerbate the heel pain.

    Therefore, it is advisable to prioritize rest at the outset of treatment, typically for 3-7 days.

    Ice is a fundamental element of cold therapy, which involves the application of a cold pack. It is recommended that the pack be applied for 15-20 minutes to reduce swelling effectively.

    We recommend using a cold therapy pack in the affected heel area to alleviate plantar fasciitis symptoms.

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    Sacksy Thyme Everywhere herbal heating cooling pad

      SACKSY THYME Cold Therapy pack for Plantar Fasciitis:

      This cold therapy pack is designed for use on the feet to provide targeted relief for Plantar Fasciitis. The pack can be frozen and applied to the affected area for 15-20 minutes at a time, several times a day. The cold temperature helps to reduce inflammation and numb the area, providing temporary relief from pain and discomfort. Regular use can help improve mobility and reduce symptom severity.

      Additionally, it is advised to elevate the feet above the heart by placing them on a chair or similar surface. This facilitates the circulation of clean and healthy blood to the affected area, promoting healing and reducing inflammation.



      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 your foot until symptoms become more manageable and inflammation subsides. In addition, avoid painful activities like running or long-distance walking. These place the most stress on the foot's arch and should 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!

      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 foot pain incidents, exercise before getting out of bed to relax and make these tissues more flexible.


      Heel, foot, and calf massages are great ways to temporarily help reduce pain and increase blood flow to the area. When you work out, massage will allow you to recover faster after strenuous exercise. Your needs determine the best type of massage for you, 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, which helps build responsibility as well as prevent 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. Therefore, 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, which hasn't improved or worsened. 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 on the tissue surrounding your 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.

      Prevention of Plantar Fasciitis

      There are a number of things you can do to prevent plantar fasciitis, including:

      • Warm up before exercise: Warming up before exercise can help to prevent muscle strains and injuries.
      • Wear shoes with good support: Shoes with good support can help to absorb shock and reduce stress on the plantar fascia.
      • Avoid activities that cause pain: If you experience pain during an activity, stop the activity and rest.
      • Maintain a healthy weight: Obesity can put extra stress on the plantar fascia.
      • Stretch regularly: Stretching the plantar fascia and calf muscles can help to improve flexibility and reduce the risk of injury.
      • Strengthen the muscles in your foot and ankle: Strengthening these muscles can help to support the plantar fascia and reduce pain.
      • Wear night splints: Night splints can help to keep the plantar fascia stretched while you sleep.

      Take Precaution When Treating Plantar Fasciitis

      If managed correctly, plantar fasciitis doesn't have to be painful. All it takes is the right stretches, equipment, and guidance to enjoy walking again. 

      Talk to your doctor about a treatment plan for you by developing the safest regimen to meet your needs; 

      A word from Sacksy Thyme

      Plantar fasciitis is a prevalent condition that leads to heel pain. If you are experiencing persistent pain in your foot or heel, seeking guidance from a healthcare professional is advisable. They will provide you with appropriate advice and remedies to alleviate the pain and swelling in your foot. 

      While taking a break from your preferred sports or activities can be discouraging, it is crucial to exercise patience and not rush back into action. Returning to physical activity prematurely can lead to a re-injury of the plantar fascia and further complications.

      “If your pain persists or worsens, seek help from a medical professional as soon as possible.”

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