Treatment

• Eliminate the cause: i.e. running, lifting weights, wearing heels, etc.
• Rest: Decrease running by 25-50%, depending on the severity of symptoms; substitute with non-weight bearing cross training (cycling, swimming, pool running).
• Ice the site: Freeze a can of water (soda cans are too weak) and roll the frozen can under the foot from the heel to the ball for 10-15 minutes two to four times per day.
• Anti-inflammatory medications: If you are able to tolerate them, anti-inflammatory medications (such as ibuprofen, naproxen) can help relieve inflammation and pain.
• Take these medications with food and as directed on the bottle; check with your physician if you are taking other medications or have any medical conditions.
• Devices: arch supports, heel cups, orthotics (custom-made arch support) may be helpful in decreasing pain and stress on the plantar fascia.
• Stretching: Strengthening and stretching exercises for the calf and foot muscles.
• Calf stretches: typical Achilles stretches, hold 20-30 seconds.
• Repeat 5-10 times per day. Plantar fascia stretches: pull your toes up to stretch the bottom of your foot.
• Hold 20-30 seconds. Repeat 5-10 times per day.
• Towel curls: with your heel on the floor and your toes on the edge of a small towel, curl your toes to pull the towel under your foot. Repeat 5 times.
• Leg strength: put a weight around your foot. Point your foot up (10 reps), down, in and out. Repeat each set of 10 repetitions three times.
• Foot massage: roll your foot over a golf ball, rolling pin or similar device to help stretch the fascia, especially following activities. You can also use your thumbs to massage and stretch the fascia.
• Shoe maintenance: replace broken-down running and exercise shoes before they cause problems. Make sure that the shoes you wear on a regular basis are in good shape and provide adequate cushioning and arch support. In rare instances, a cortisone injection may be needed to decrease symptoms.