A truly enlarged and problematic spur requiring surgery is rare. In general, the longer the symptoms have been present and the more severe the pain, the longer the treatment may take. Additionally, high-demand athletes, such as cross-country or marathon runners, may require a longer course of treatment. Stretching is one of the best treatments for plantar fasciitis. Stretching should be focused on the plantar fascia and the Achilles tendon.
A physical therapist can show you stretching exercises that you can repeat at home several times a day. Along with stretching, the exercises can also strengthen your lower leg muscles, helping stabilize your ankle.
Icing the sore spot on your sole several times a day may help with pain and inflammation. Your doctor may also recommend nonsteroidal anti-inflammatory medication. It helps to keep the weight and stress off your foot, at least partially, while your plantar fascia is healing. Your doctor may recommend a combination of the following:. This therapy is based on delivering low-energy or high-energy shock waves to a specific area.
The shock waves create microscopic trauma, which triggers a healing response from the body. This process is thought to help promote healing in the plantar fascia. Women who are pregnant often experience bouts of plantar fasciitis, particularly during late pregnancy. This is due to the increased pressure on your plantar fascia ligaments, especially if you have sudden weight gain.
If you have structural foot problems, such as very high arches or very flat feet , you may develop plantar fasciitis. Tight Achilles tendons , which are the tendons attaching your calf muscles to your heels, may also result in plantar fascia pain.
Simply wearing shoes with soft soles and poor arch support can also result in plantar fasciitis. Your doctor will perform a physical exam to check for tenderness in your foot and the exact location of the pain. During the evaluation, they may ask you to flex your foot while they push on the plantar fascia to see if the pain gets worse as you flex and better as you point your toe.
Your doctor will evaluate the strength of your muscles and the health of your nerves by checking your:. An X-ray or an MRI scan may be necessary to check that nothing else is causing your heel pain, such as a bone fracture.
Home treatments like rest, icing, and using braces and anti-inflammatory drugs are often the first ways to treat plantar fasciitis. Your doctor can do this in their office. Your doctor may use an ultrasound device to help determine the best place for the injection.
They can also apply corticosteroids to the skin of your heel or the arch of your foot, and then apply a painless electrical current to let the steroid pass through your skin and into the muscle. Physical therapy is a key part of treatment for plantar fasciitis. It can help stretch your plantar fascia and Achilles tendons. A physical therapist can show you exercises to strengthen your lower leg muscles, helping to stabilize your walk and lessen the workload on your plantar fascia.
In this therapy, sound waves bombard your heel to stimulate healing within the ligament. Side effects of this treatment can include:. Surgery is the most dramatic therapy. This is done only in cases in which pain is severe or lasts more than 6 to 12 months. In a plantar fascia release, your surgeon partially detaches the plantar fascia from the heel bone.
This reduces tension, but weakens the arch of the foot, and full function may be lost. If you have a hard time flexing your feet even after consistent stretching, your doctor may recommend gastrocnemius recession. This surgery involves lengthening the calf muscle to increase ankle motion and release stress on the plantar fascia. Surgery can result in chronic pain and nerve damage, so it should be considered only after trying other treatment options.
Gentle stretches can help relieve and even prevent plantar fasciitis. Stretching your calves and the plantar fascia itself helps loosen your muscles and reduce heel pain. Swimming and other low-impact activities can let you exercise without worsening your heel pain. When you start running again, be sure to begin slowly. Stop and stretch while exercising to keep the pain from returning. Remember to stretch before beginning your workouts, too.
Stretches for plantar fasciitis are easy to do. Learn the right stretches to help heal and prevent plantar fasciitis. Initial home treatment includes staying off your feet and applying ice for 15 to 20 minutes, three or four times per day to reduce swelling. You can also try reducing or changing your exercise activities. Plantar fasciitis. Check if you have plantar fasciitis The main symptom of plantar fasciitis is pain on the bottom of your foot, around your heel and arch. Do rest and raise your foot on a stool when you can put an ice pack or bag of frozen peas in a towel on the painful area for up to 20 minutes every 2 to 3 hours wear wide comfortable shoes with a low heel and soft sole use soft insoles or heel pads in your shoes regular gentle stretching exercises exercises that do not put pressure on your feet, such as swimming take paracetamol.
Find a pharmacy. They should fasten with a lace or strap and have a heel that is slightly raised by about 2—3cm, such as a good sports shoe.
Try to avoid walking on hard surfaces with bare feet, wearing tight pointy shoes, high-heels, backless slippers, flip-flops, or flat shoes. Ask your pharmacist about insoles, heel pads and other pain relief. There is no proof that costly magnetic insoles are any better than regular cushioned insoles.
It can take up to 18 months to fully recover from plantar fasciitis. However, if you feel these self-management tips have not helped after two weeks, seek advice from your doctor, a physiotherapist or a podiatrist.
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