Without surgery, plantar fasciitis can take between 6-18 months to heal fully, some may have flare ups during this time, most do not have surgery if they follow the exercise and treatments available, surgery should only be considered if the condition does not heel.
Patients usually take around 6-12 weeks after surgery to regain basic functionality.
Physical therapy will help with improving the strength and flexibility for the first 4 weeks.
Rest (staying off your feet) and raise your foot on a stool when you can.
Put an ice pack (or bag of frozen peas) in a towel on the painful area for up to 20 minutes every 2 to 3 hours and/or three to four times daily.
Wear wide comfortable shoes with a low heel and soft sole
Use products to help relive the foot pain:
Roll your feet with a tennis ball or a cold water bottle.
Soft insoles or heel pads in your shoes
Dry Cupping- positioning a cup on the skin and creating a vacuum to apply negative pressure that increases blood flow to the area, which reduces pain and breaks up adhesions
Toe Separators
Sock Splints at Night- Night splints are another treatment that can help stretch your calf and the arch of your foot.
Night splints are a type of brace that holds your foot in a flexed position and lengthens the plantar fascia and Achilles tendon overnight.
This can prevent morning pain and stiffness
Massage the bottom of your foot across the width of the plantar fascia before getting out of bed.
Orthotics supports and/or arch supports / and/or Boot cast (during the day)- helps by alleviating some of the pain by distributing pressure, and they can prevent further damage to the plantar fascia.
Try TENs Therapy
Try essential oils (dilute your essential oil with a carrier oil, like coconut oil, before using it for massage. You can also inhale the steam from the essential oil mixed with hot water)
lavender essential oil
lemongrass essential oil
eucalyptus oil
rose essential oil
Take paracetamol (if suitable)
Do not take ibuprofen for the first 48 hours (it slows down the healing process)
Do not walk or stand for long periods
Do not wear high heels or tight pointy shoes
Do not wear flip-flops or backless slippers
Try not to walk barefoot on hard surfaces- Always wear a quality sandals, athletic shoes, or any other comfortable shoes with good arch supports will work.even if it is just to go to the bathroom.
Stabilising your foot with tape (Zinc oxide tape).
Please talk to your healthcare professional (i.e. Medical Doctor/Pharmacist) for further advice
Detailed Information
Please copy and paste any key words from the title: Plantar Faciitis in the following respective 'Medtick References and/or Sources' to find out more about the disease (this also may include diagnosis tests and generic medical treatments).
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It’s best to do each exercise 2 or 3 times a day, but you do not need to do them all at once:
Use a rolling pin or tennis ball. While seated, roll the rolling pin or ball with the arch of your foot. If you are able to, progress to doing this exercise while you are standing up.
Toe stretch -particularly at morning before getting out of bed
Towel stretch-particularly at morning before getting out of bed
