You probably have never noticed the long band of tissue that runs from your heel to your toes on the sole of your foot — the plantar fascia — unless you’ve developed plantar fasciitis. When it’s healthy, the plantar fascia absorbs shocks to your foot. Ideally, you shouldn’t notice the plantar fascia at all.
But if you’re among those who develop tears in the tissue that develop into the inflammation and pain of plantar fasciitis, you’re all too aware of that band of tissue. Most of the time, plantar fasciitis resolves on its own. Only about 6% of those who develop it are prescribed medication to control the discomfort.
However, if you’re in pain, you probably don’t want to just watch and wait. Especially when you realize that it could take up to 10 months for your pain to resolve, even with treatment.
At Cortez Foot and Ankle Specialists, our providers diagnose and treat plantar fasciitis at our Bradenton, University Park, and Ellenton, Florida, offices. Following are a few tips to help you manage plantar fasciitis pain until it resolves on its own or you seek help from a podiatrist.
Ice is a time-proven remedy for pain and swelling. But with plantar fasciitis, you can combine the effectiveness of ice with the effectiveness of a myofascial roller.
Instead of rolling your foot over a foam roller, pop a bottle of water in the freezer. Once the ice has solidified, place it on the floor and roll your foot over it.
The ice subdues the inflammation and alleviates the pain. The rolling motion helps stretch out tightened tissues.
Because your foot is constantly in motion and you’re not touching the ice directly, you can use this ice massage for a longer period of time than you could if you were using an ice pack. You can also purchase devices with rubber knobs on them that are designed specifically for ice massage.
Plantar fasciitis often occurs as the result of an overly tight plantar fascial band. The tightness means the tissue can’t stretch to accommodate stresses such as walking and running. Instead, the stiff, taut tissue develops rips and tears that cause pain and inflammation.
If you don’t get relief from your own stretches, work with a physical therapist. Physical therapy makes your plantar fascia more elastic and can strengthen your entire foot to make walking and running more comfortable.
Why stretch only during the day? Ask us about night splints that you can wear while you sleep. These devices gently stretch your plantar fascia overnight so that you can awaken with less (or no) pain.
The right shoes can make all the difference, when it comes to foot comfort and health. If you’ve been wearing high heels and narrow-toed shoes, kick them to the back of your closet.
Shoes that support foot health also support your arches.
Look for a toe box that is roomy enough for your toes to lie normally, without being pinched. Stick to low or no heels.
You can also feel free to throw out old shoes or sneakers. As running and other kinds of sports shoes age, they don’t absorb shocks as well as they should.
Finally, ask us about custom-made orthotics to help your feet stay aligned in your shoes. They distribute your weight evenly over your foot, minimizing stress. Orthotics can be made for everyday wear as well as sports.
Be sure to wear shoes whenever possible. Going barefoot could worsen plantar fasciitis.
Take the weight off of your feet by making sure you take sufficient breaks when you must stand for long periods of time. If your foot hurts, elevate it to help ease swelling.
If you’re overweight, talk to your doctor about how to lose excess pounds that are putting undue stress on your feet. We can refer you to a medically supervised weight loss program, if necessary.
Non-steroidal anti-inflammatory drugs (NSAIDs) are a great, short-term way to address both the pain and the inflammation of plantar fasciitis. You can purchase NSAIDs such as ibuprofen over the counter (OTC) at your local pharmacy.
However, if OTC relief isn’t enough, you could benefit from steroid injections. Steroids offer relief for up to a month at a time. We also offer platelet-rich plasma (PRP) therapy to accelerate healing.
If none of these measures gives your feet relief, we may recommend surgery. During the procedure, we cut the plantar fascia to release the tension in your foot.
Don’t suffer with plantar fasciitis. Contact Cortez Foot and Ankle Specialists by calling or booking an appointment online at one of our offices today for relief.
