This is for informational purposes only. For medical advice or diagnosis, consult a professional.
- Rest and ice: Avoid activities that aggravate the pain and apply ice packs to the affected area for 15-20 minutes at a time, several times a day.
- Stretching: Perform regular stretches, such as calf stretches and plantar fascia stretches, to improve flexibility and reduce tightness.
- Supportive footwear: Wear shoes with good arch support and cushioning to reduce stress on the plantar fascia.3Avoid flat shoes or high heels.
- Orthotics: Consider using custom-made orthotics to provide additional support and cushioning for your feet.
- Physical therapy: A physical therapist can teach you specific exercises and stretches to strengthen the muscles in your feet and improve your gait.
- Night splints: Wearing a night splint while you sleep can help to keep your foot in a stretched position, which can improve flexibility and reduce pain.
- Weight management: If you are overweight or obese, losing weight can help to reduce stress on your feet and improve your overall health.
Additional considerations:
- Consider other treatments: There are a number of other treatments available for plantar fasciitis, such as massage therapy, acupuncture, and shock wave therapy. Talk to your doctor about what treatment options may be right for you.
- Be patient: It can take several months for plantar fasciitis to heal completely.9 Be patient with your treatment and don't get discouraged if you don't see results immediately.
Remember, it's always best to consult with a healthcare professional for personalized advice and treatment for plantar fasciitis.