The aim of Plantar fasciitis treatment is to reduce pain and inflammation. Treatment methods include the following:
Cold therapy
Apply an ice pack for 15-20mins. Ice massage for 5-10 mins (you can freeze water in a small foam cup for this) Always protect the skin. Have an ice Bath (Toes out of water) for 10-15mins.
Rest
Acute injuries – Complete rest is required. No weight-bearing exercise at all. Offload your foot as much as possible until symptoms improve.
Subacute injuries – Active rest may be appropriate. Reduce training volume/intensity by 50%. If symptoms persist then reduce by half again.
Chronic injuries – Active rest is probably the most appropriate.
Massage
In the later stages, a professional therapist may apply deep tissue massage to help stretch and relax the plantar fascia. Massage helps to stimulate blood flow and loosen tight tissues underneath the foot which causes pain.
Taping
Plantar fasciitis taping – a simple taping technique that provides excellent support to the arch of your foot. This is especially important if you cannot avoid standing or walking.
Night splint
A Plantar fasciitis night splint is worn overnight to keep help prevent tissues from tightening up overnight. It can be uncomfortable at first but try to gradually increase the time you wear it.
Often by the time, you can manage 4 hours or more your early morning pain will be significantly reduced. An alternative that works in a similar way is known as a ‘Strasburg sock’.
