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A Cheat Sheet for Healing Plantar Fasciitis

May 19, 2013 by heelhealth

If you’ve got a case of plantar fasciitis (PF), then you probably want to know how to relieve it as soon as possible.

Here’s a quick and dirty list for all the things that have helped me personally recover, plus two treatment methods I investigated and avoided, and one that by all accounts seems to help.

  • Get a real diagnosis from a podiatrist, instead of guessing what is wrong with your heel. 
  • REST! Especially at the beginning, seriously get off your feet as much as humanly possible. 
  • Find out what kind of shoes might work best with your specific condition and anatomy with a shoe consultation at a good sports injury store.
  • Get the right shoes. For a whole lot of us with PF, those are athletic shoes.
  • Get some decent arch support in your shoes with over the counter inserts or custom orthotics.
  • Start a regular routine of stretching your calf muscles, Achilles tendon and plantar fascia.
  • Consider getting a night splint to prevent re-injuring your plantar fascia. (I have not done this but from research, this appears to help quite a lot of people.)
  • Research whether you need surgery or cortisone shots. You very well may not – I haven’t, at least so far.
  • Explore herbal treatments if you are so inclined. I get great help from arnica montana cream.
  • Ice your foot in the acute phases.
  • Listen to your body, both during any acute phases and as you heal.

To get more detail on all of these methods, check out the Heel Pain Treatment page >>

 

Plantar Fasciitis Exercises.

 

Filed Under: Treatment

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