![]() ![]() Make sure to replace your old athletic shoes before they wear out and no longer support your feet. Soft heel pads can provide extra support.Īvoid shoes that do not provide support or are worn out. Pre-made or custom orthotics (shoe inserts) are also helpful. Soft silicone heel pads are inexpensive and work by elevating (raising) and cushioning your heel. A cushioned shoe or insert reduces this tension and the microtrauma that occurs with every step. As you step and your heel strikes the ground, a large amount of tension is placed on the fascia, which causes microtrauma (tiny tears in the tissue). ![]() Shoes with thick soles and extra cushioning can reduce pain with standing and walking. In addition to exercises like the ones mentioned above, a physical therapy program may involve specialized ice treatments, massage, and other therapies to decrease inflammation around the plantar fascia. Your doctor may suggest that you work with a physical therapist on an exercise program that focuses on stretching your calf muscles and plantar fascia. Using the medication for more than 1 month should be reviewed with your primary care doctor. Medications such as ibuprofen or naproxen reduce pain and inflammation. Nonsteroidal anti-inflammatory drugs (NSAIDs). Rolling your foot over a cold water bottle or ice for 20 minutes is effective. This exercise is best done in the morning before standing or walking. The fascia should feel like a tight band along the bottom of your foot when stretched. Place your other hand along the plantar fascia. If it is difficult to reach your foot, wrap a towel around your big toe to help pull your toes toward you. Grasp the toes of your painful foot and slowly pull them toward you in a controlled fashion. Cross your affected foot over the knee of your other leg. ![]() This stretch is performed in the seated position. A strong pull in the calf should be felt during the stretch. Repeat this exercise 20 times for each foot. Hold the position for 10 seconds and relax. To stretch the calf muscles and the heel cord, push your hips toward the wall in a controlled fashion. Place the other leg in front, with the knee bent. Lean forward against a wall with one knee straight and the heel on the ground. ![]()
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