Plantar Fasciitis Heel Pain Treatment

Plantar fasciitis (pronounced Plan-Tar Fash-She-Itis) s a common but incredibly painful condition which affects the heel and the bottom of the foot.  The condition is caused by the strain, inflammation, and even small tears in plantar fascia ligament, a supporting structure which connects the heel bone to the ball of the foot and forms the floor of the foot arch.  The condition can cause intense heel pain, and pain in the bottom of the foot, with the pain becoming chronic without treatment. The condition is one of the commonest causes of foot pain, and it has been estimated that the condition affects up to 10% of the population of the United States, at least once during their lifetimes.

Whilst the condition can be incredibly painful, in actual fact there are a number of highly effective heel pain treatments which can be purchased cheaply online, which are excellent for the treatment of plantar fasciitis, and the often associated condition of heel spurs. In many cases relief can be gained, and the condition treated without having to spend money, although a small outlay on a corrective device such as a plantar fasciitis splint or heel seats can rapidly speed up the healing process.

This hub aims to help sufferers gain cheap and effective plantar fasciitis pain relief, and speed up the recovery time. The list below is not exhaustive; however it covers some of the main heel pain treatment options for this painful foot condition. Whilst pain medication can help deal with the painful episodes (Such as NSAID’s), they only target the pain and inflammation and not the root cause of the problem. In severe cases, a physician may recommend steroid injections directly into the affected part of the plantar fascia; however this is reserved for only the most severe cases, with surgery only called for if heel spurs have formed and there is a persistent recurrence of the plantar fasciitis.

Whilst there are a number of low cost devices which can be purchased to ease the pain from plantar fasciitis (see below) in many cases, it is not necessary to spend out to get treatment, with ice, simple exercises and rest all helpful to reduce the pin and inflammation, whilst getting you well on the road to recovery.

One of the best ways to treat inflammation of the plantar fascia is to ice the heel often.  When you are experiencing a bout of heel pain, use an ice pack, or even a frozen water bottle and put it under the heel or the affected part of the foot, and roll it along the length of the foot from the heel to the toe. This is also a good way of stretching the plantar fascia, which can help to prevent future painful flare ups. Do this for 15 minutes at a time, up to 4 times a day. Ice is one of the best anti-inflammatory treatments and will help to ease the pain, whilst reducing the inflammation.

Even if you aren't one to partake in much exercise, these stretching exercises will really help to treat the condition and ease plantar fasciitis pain. In fact, a lack of activity can be one of the main causes of plantar fasciitis in the first place, as the feet get out of condition and sudden activity can cause damage to the plantar fascia, even something as innocuous as walking!. Anyone who leads a sedentary lifestyle should start up an exercise program to improve the condition of the feet, as this will go some way to preventing flare ups of pain, and even stop the condition from developing in the first place. The important aspect, is to do this gradually, and always stretch both before and after exercise and never over do it, as the body needs time to adjust to a new exercise routine.

There are a number of appropriate plantar fascia stretching exercises which can be completed at home at no cost, using simple household items as aids. By doing these exercises on a daily basis, you will be helping to reduce the pain by stretching out the plantar fascia. Using a frozen water bottle to roll under the foot can be a great way to stretch and ice at the same time!

Since the best way to treat plantar fasciitis is to keep the plantar fascia stretched, starting up a routine of stretching exercises after the onset of the first plantar fasciitis symptoms is a great way to help speed up the recovery process, whilst helping to prevent painful plantar fasciitis episodes. There are many different exercises which can be easily completed to stretch the plantar fascia, of which the following four can be highly effective.

Sit in a chair and keep your back straight and your shoulders back. Take a rolled up hand towel and use it as a sling, holding it firmly with both hands around the affected foot.

Keep your leg straight, and pull on both ends of the towel until you feel your foot being stretched. Hold this for around 20 seconds, and relax. Then repeat the exercise 5 times.

This is a good stretching exercise which you can perform before and after walking or jogging to stretch out your calf muscles as well as your plantar fascia, however for treating plantar fasciitis it is one of the best stretching exercises.

Place your hands flat against a wall, and position your good foot up against the wall with your toes touching it. Then extend your other leg back with the ball of the foot and the toes on the floor and adopt a lunge position. Gently and slowly, keeping your ball in contact with the floor, lower your heel and Move into a lunge position and you should feel your plantar fasciitis stretching. Stretch gently and hold the position for 10 seconds before standing up straight. Then repeat the exercise.

Place a towel on the floor and a pile of pebbles, or other suitably small objects on the towel. Place a plastic cup next to them. Your mission is to pick up the pebbles – or conkers in my case – and put them in the cup. If you do not have access to a ready supply of pebbles or conkers, you can use a rag. You need to try to scrunch it up with your foot and then pick it up and move it 2 feet to the side. It’s hard, it may not be an entirely pleasant experience, but you will be giving your plantar fascia a good stretch, and you can do it whilst watching TV. For obvious reasons, do not use a glass cup.

The human foot is designed for barefoot walking, and walking barefoot on soft and yielding ground is one way which to ensure that the condition doesn’t develop in the first place, as the additional roll from heel to toe can help to condition the feet properly, although it must be said, it is somewhat impractical. The condition is rarely suffered in people who walk predominantly barefoot, being largely a problem with Western countries. Walking in soft sand helps to stretch the feet and the plantar fascia, and is a great way to condition the feet. The arches are supported by the sand, and the range of movement the feet have to go through is much greater. This method of walking is one which many physiotherapists prescribe for recovering athletes. It is replicated in many toning shoes, in particular the FitFlop and those with rocker bottom soles, which have also been reported by many plantar fasciitis sufferers to be highly beneficial as a plantar fasciitis treatment.

No matter how cute and fun flip flops might be, if you suffer from plantar fasciitis, these shoes can make your problem considerably worse. Heel pain treatment can only go so far, and if the footwear which has contributed to the condition is not also changed, heel pain treatment becomes ineffective. As part of any heel pain treatment program it is important that shoes are worn which give proper arch support, and if you are prone to pronation when you walk or run, specialist pronation control shoes are a wise choice. You need the proper protection and cushioning to help alleviate the stress your plantar fascia ligament is experiencing, and the correct footwear is one of the best ways to make sure that the condition is given the chance to heal, or that it doesn’t develop in the first place.

Placing a heel seat in your shoes to elevate the heel is a great way to gain instant pain relief, and reduce the stress on the plantar fascia when walking. It is one of the most commonly prescribed treatments by health professionals and is highly effective. The theory behind the devices is simple.

By raising the heel slightly, the plantar fascia is not placed under so much strain when walking. These devices are relatively cheap, and can give instant pain relief, and are especially good when used in conjunction with a plantar fasciitis night splint to continue treatment throughout the night.

Heel seats and gel inserts can be fitted into most shoe types, so they do not require a change of footwear and you can carry on wearing your normal choice of shoes. They are great for anyone who simply cannot afford to take time off the feet, or who has to stand or walk as part of their job.

There are many manufacturers of heel seats, however choose one which states it is specifically for heel spurs or plantar fasciitis treatment, as many insoles do not raise the heel enough to be particularly effective. To the right are two good options, both around $25

At night, the muscles and ligaments in the feet contract, a reason why plantar fasciitis sufferers often complain of the most severe pain first thing in the morning when the first steps are taken. After a period of rest, the plantar fascia contracts, and the sudden stretching can be incredibly painful. A great way to treat this painful foot condition is to wear a supportive plantar fasciitis splint around the foot or a specialized plantar fasciitis brace when you sleep. These devices help to keep the plantar fascia stretched and prevent the contraction, which in turn makes morning plantar fasciitis pain a thing of the past. These devices are not expensive in most cases, and can be one of the best treatment options for plantar fasciitis. Their day-time equivalent is a plantar fasciitis boot, which has the same effect, and can be worn throughout the day as an alternative to a heel seat. It is a good choice when the condition is severe.