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• To step
• Method 1 of 3: Try non-medical remedies
• Method 2 of 3: Seek medical treatment
• Method 3 of 3: Prevent plantar fasciitis

Plantar fasciitis occurs when the flat band of connective tissue under the foot that connects the ball of the foot to the heel is stretched in an uncomfortable way. If the plantar fascia is turned incorrectly, there can be small tears in the connective tissue band. As a result, the ligament becomes inflamed, which will make it painful to put pressure on the affected foot. In general, plantar fasciitis causes heel pain - it can be minor or so severe that it impairs walking ability. The good news is that only five in a hundred patients eventually require surgery, where the overwhelming majority can cure the condition with simple home remedies or physical therapy. Read on to learn what you can do to immediately relieve the pain of plantar fasciitis and discover other treatment options for when the pain doesn't go away.

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Method 1 of 3: Try non-medical remedies

1. Give your feet a rest. One of the best things you can do to treat plantar fasciitis is to limit the amount of time you spend on your feet. The less pressure you put on the heel, the more time it will have to recover. Also try to avoid exercising on hard surfaces if you experience pain - for example, do not run on concrete, but rather choose a track made of grass or rubber.
2. Perform stretching and stretching exercises. Stretch your toes and calves throughout the day to avoid stiffness. By loosening the ligaments, you can strengthen the muscles around the arch of the foot and relieve pain.
3. Rub some ice on the heel. This way you can help limit inflammation. Also, the pain caused by the plantar fasciitis will be relieved. You can also choose to put a golf ball or a bottle of water in the freezer. Use this to massage the bottom of the foot. Make sure to massage the inside of the arch well to reduce inflammation and relieve tension.
4. Do not use a hot pack if the pain gets worse. While some people find relief from using hot packs, the heat can cause inflammation that makes symptoms worse. If you do choose heat treatment to combat the symptoms, make sure that you alternate it with a cold treatment (by means of an ice bath or ice pack, for example). Always finish with an ice treatment.
5. Try to wear night splints while sleeping. Night splints place the foot at an angle of exactly 90 degrees to the ankle. They hold the toes up, which stretches the arch of the foot. This prevents nighttime stiffness and cramps, and allows you to maintain a constant, slightly stretched position throughout the night.
6. Use a walking cast around the calf. Walking cast keeps the foot in place for several weeks. This method is a bit more expensive, and you will have to commit to a significant period of inactivity. In addition, you will need to undergo at least some light physical therapy when the plaster is removed again - this is necessary to restore flexibility.

Method 2 of 3: Seek medical treatment

1. Take nonsteroidal anti-inflammatory drugs. The standard pain relievers such as ibuprofen (such as Advil), naproxen (Aleve), and aspirin are all able to reduce inflammation and provide relief. Choose a pain reliever in pill or cream form. If you opt for a pill, make sure to eat something beforehand. If you choose a cream, you can simply rub the affected area and wait for it to absorb.
2. Pay a visit to the physiotherapist. Consult a physical therapist before considering surgery to reduce symptoms. You can ask him / her whether your condition can be treated with a guided stretching and rehabilitation program. Make an appointment with the physical therapist after trying all of the other non-medical treatments above and before resorting to invasive medical treatments such as surgery.
3. Have corticosteroids injected. Corticosteroid injections can reduce the symptoms of plantar fasciitis by providing temporary pain relief. However, these injections are not a long-term solution and cannot cure the condition. Know that these injections, while much less invasive than surgery, can also hurt you. In addition, over-administering injections can cause heel damage.
4. Undergo extracorporeal shock wave therapy (ESWT). This procedure focuses sound waves on the painful area, causing the muscles in the foot to relax. Shock wave therapy is applied to people whose home treatments have not yet been successful after six to twelve months. The side effects of ESWT include bruising, swelling, pain, and numbness. While this treatment is less invasive than surgery, it is also less effective.
5. Opt for surgery to loosen the plantar fascia. If the above methods have not given you relief after a year, it may be necessary to release the plantar fascia with surgery. This surgery may be necessary to get rid of the symptoms. This surgical procedure relieves tension on the connective tissue band and relieves inflammation - this is accomplished by cutting away part of the plantar fascia.
   • Be patient with the non-surgical treatments before considering surgery. Give the non-invasive treatments half a year before you decide to go under the knife.
   • There are several risks associated with this surgery, including: nerve entrapment or tarsal tunnel syndrome, the development of a neuroma, continuous heel pain and swelling, infection, a long recovery period, and a delayed wound repair ability.

Method 3 of 3: Prevent plantar fasciitis

1. Wear shoes with good shock absorption and proper arch support. Athletic shoes or shoes with a good supportive sole are usually good choices.
2. Use insoles. To absorb the blows and shocks that your feet receive extra well, you can choose to use half or full insoles. These offer a solution especially if you wear shoes that are not very comfortable anyway. Make sure you align your feet evenly by using insoles in both shoes, regardless of whether you are bothered by both feet or not. Improperly balanced shoes can cause pain. Have an expert determine whether you suffer from supination or overpronation while running or running. The podiatrist can make custom insoles or arch supports for you.
3. Do not walk barefoot. Put on your shoes if you have to walk. Even if you only have to walk a little at home. Purchase comfortable house shoes that provide adequate support and use them as slippers. Especially at home you can really take good care of your feet if you wear good supportive shoes. Moreover, since you only wear the shoes at home, you don't have to worry about how they look! And let's be honest, the most beautiful shoes are generally also the least comfortable.
4. Try to lose weight. In some cases, the extra pressure on the heel from being overweight can make plantar fasciitis a lot worse. As always the motto, you need to put together a diet and exercise schedule to achieve a healthy weight for your age and height.