This article offers nine self-care treatments for plantar fasciitis you’re able to try at home.
It also explains when medical help is needed if symptoms are severe and home remedies fail to provide relief.
This helps relieve the physical stress that contributes to inflammation.
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methodis a protocol commonly used to treat muscle or joint injuries involvingrest,ice utility,compression, andelevation.
A similar protocol commonly prescribed to people with plantar fasciitis is theP.O.L.I.C.E.
This involvesprotection of the foot,optimalloading exercises,ice tool,compression, andelevation.
Brett Sears, PT, 2012
The protection phase is the first and arguably most important part of the P.O.L.I.C.E.
method, during which time you rest your foot to protect it from further injury.
Theplantar fascia wall stretchis a simple way to gently elongate your plantar fascia.
Ben Goldstein
you might do this standing or sitting in a straight-backed chair.
Strengthening muscles in your calf, including the anterior tibialis or posterior tibialis muscles, can often help.
Anice bottle massageis a simple and effective way to ice your foot while gently massaging the plantar fascia.
Brett Sears, PT, 2014
For added protection, place a cloth barrier between your foot and the bottle.
This can be continued back and forth for 20 to 30 minutes.
Custom molded shoe inserts may be necessary to help treat your condition, but these can be costly.
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A simple, low-cost solution is to try off-the-shelf shoe inserts first that support your foot’smedial arch.
These may provide the necessary support and relief for your plantar fascia.
Kinesiology tape is a flexible cotton tape that can be worn for a prolonged period.
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It can help support your arch while allowing your foot and ankle to move properly.
These drugs not only reduce inflammation but are also analgesic (pain-relieving).
Wear Appropriate Shoes
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If you have plantar fasciitis, you mustwear appropriate shoes.
Brett Sears, PT, 2014
Avoid high heels, and opt for more sensible shoes that support your foot.
Walking barefoot may be painful (or impossible) if you have plantar fasciitis.
Wear comfortable, supportive shoes even at home to reduce pressure on the soles of your feet.
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When to Seek Medical Attention
Plantar fasciitis can be painful but is rarely dangerous.
To this end, seek medical treatment when conservative, at-home therapies fail to provide relief.
Michigan Medicine.Rest, ice, compression, and elevation (RICE).
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Luffy L, Grosel J, Thomas R, So E.Plantar fasciitis: a review of treatments.JAAPA.
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MedlinePlus.Ibuprofen.
Alberta Health Services (Canada).Plantar fasciitis: care instructions.
