Plantar fasciitis, also known as “heel spur syndrome” is a common cause of sore feet. Ignoring the symptoms will only make the condition worse over time and harder to treat. Here are some quick and easy steps you can take to get some pain relief!
Stretch your calf muscles
A common cause of plantar fasciitis is tight calf muscles. Try stretching your calf muscles every day. Hold each stretch for 30 seconds and don’t bounce.
Ice your feet with a frozen bottle of water
Place a bottle of water in the freezer. Once the bottle is frozen, roll the arch of your foot on it. This will help decrease the inflammation to the plantar fascia.
Rest
Avoid physical activities that aggravate the pain, especially impact activities that involve running and jumping. Give your feet a chance to heal before restarting these activities.
Avoid barefoot walking
Walking barefoot can make your symptoms worse. Avoid walking without shoes or slippers on, even while at home to let your feet heal.
Wear Supportive Shoes
Wearing appropriate shoes can help protect your feet and arches. Consider purchasing over-the-counter inserts to better support your arches. Come see our podiatrist if you would like to discuss the types of shoes and inserts you should be wearing for your foot type.
Most patients will get better with the above treatment. If your pain does not improve within a few weeks, it’s time to seek professional care.
Other treatment options your doctor might recommend:
- Weight loss
- Plantar fascial night splint
- Cortisone shots
- Taping and padding your foot
- Platelet rich plasma (PRP) injection
- Physical therapy
- Changing running technique (for runners)
- Crosstraining program
- Gait evaluation
- Wearing a fracture boot
- Minimally invasive surgery (surgery is rarely needed)
