Plantar Fasciitis and Heel Pain Treatment Tips

Treatment tips for recovery from plantar fasciitis heel pain

Heel pain in athletes is often caused by plantar fasciitis. Although rest and time is required for a complete recovery, these treatment tips and products may help you reduce heel pain, and recover faster and more comfortably.

Plantar Fascia Stretch

Plantar Fasciitis Stretch
Plantar Fasciitis Stretch. Photo (c) E. Quinn

Performing one specific stretch has been shown to relieve the pain of plantar fasciitis by stretching the plantar fascia -- the band of tough connective tissue that runs along the bottom of the foot to the heel. Three sets of ten repetitions performed each day have shown to decrease both the intensity of pain and to decrease pain upon taking the first steps in the morning.

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Night Splints

Plantar Fasciitis Night Splint
Plantar Fasciitis Night Splint. photo Courtesy of PriceGrabber

Wearing a night splint has been shown to reduce the length of recovery time for many people dealing with plantar fasciitis. Night splints come in a variety of styles, but the overall goal of the splint is to keep the foot flexed at night so the plantar fascia doesn't shorten and tighten up while sleeping, which makes morning pain and irritation much more likely.

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Ice Packs and Wraps

Foot Ice Wrap
Foot Ice Wrap. photo courtesy of PriceGrabber
An ice pack is good to have in your freezer for easy access. When icing your foot, it's also nice to use an ice pack that has a a built-in elastic or flexible wrap to keep it in place and provide compression as you ice the foot.

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Gel Heel Cups

Heel Cup
Heel Cup. photo courtesy of PriceGrabber

A heel cup cushions the tender plantar fascia and reduces pain and irritation as you recover. While you should avoid excessive walking during your recovery, it's helpful to wear a heel cup when you need to continue with basic daily activities.

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Arch Supports

Arch Support
Arch Support. photo courtesy of PriceGrabber

Arch supports can relieve the pain and pressure on the plantar fascia during your recovery.

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Foot Roller Massager

Foot Roller
Foot Roller. photo courtesy of PriceGrabber
You can use a soup can for the same purpose, but a simple foot massage roller is designed for the foot and provides a more specific stretch and massage along the plantar fascia and the bottom of your foot.

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