Your plantar fascia probably isn’t at the top of your mind, unless this thick band of tissue running along the sole of your foot from heel to toes starts causing pain.
When healthy, it acts like a shock absorber. But when you develop small tears in the tissue, you get a diagnosis of plantar fasciitis, which causes inflammation and pain.
Although most cases of plantar fasciitis resolve without the need for medication or invasive treatment, the recovery can take many months.
If you’re in pain and compromised in activity, that’s too long to simply wait it out. At Family Foot and Ankle Center of South Jersey in Cherry Hill, New Jersey, Joseph DiMenna, DPM, and Jacques Tran, DPM, offer effective solutions to diagnose and treat plantar fasciitis.
Read on for some ways you can manage the pain.
Combining cold therapy with massage can be especially effective for plantar fasciitis. Instead of just using an ice pack, try freezing a water bottle and rolling it under your foot for several minutes.
The motion gently stretches the tissue while the cold reduces inflammation. This technique is more comfortable than a direct ice pack and can be done more frequently throughout the day.
Tightness in the plantar fascia can cause irritation and injury. Regular stretching can increase flexibility and reduce the risk of further tearing. If you find it hard to get relief from self-guided stretching, our team can guide you through customized exercises that improve flexibility and strengthen the muscles supporting your arch.
Night splints gently stretch the plantar fascia while you sleep, helping to reduce morning pain and stiffness. We provide these wearable devices to keep your foot in a dorsiflexed position overnight, so the tissue doesn’t tighten while you rest. Ask us if this option could work for you.
Your choice of footwear plays a major role in managing plantar fasciitis. Stay away from high heels and tight, narrow shoes in favor of options that support your arches and provide adequate room for your toes. Replace old, worn-out sneakers as they lose shock-absorbing capability over time.
Custom orthotics may also help relieve pressure and redistribute weight more evenly across your foot. These inserts can be made for both everyday use and athletic activity.
Also know that walking barefoot, especially on hard surfaces, can worsen your symptoms, so supportive shoes are a must.
If your job or lifestyle requires long periods of standing, make it a point to take regular breaks. Elevate your foot when possible to reduce swelling and relieve pressure.
If you’re carrying excess weight, consider participating in a safe and sustainable weight loss plan. Reducing strain on your feet can make a significant difference in both pain and recovery time.
Over-the-counter (OTC) nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can reduce inflammation and pain in the short term. If these aren’t enough, steroid injections may provide longer-lasting relief.
When conservative treatments fail and the pain persists, we can explore surgical intervention. This involves releasing tension in the plantar fascia to relieve discomfort and restore mobility.
Plantar fasciitis can be frustrating, but you don’t have to live with chronic heel pain. At Family Foot and Ankle Center of South Jersey, we’re here to help you find relief, restore your comfort, and get back to the activities you love.
Contact us online or by phone today to schedule an evaluation and take the first step toward healing.
