How to fix plantar fasciitis

Plantar fasciitis is a common and often painful foot condition that affects millions of people worldwide. It occurs when the plantar fascia, a thick band of tissue that runs along the bottom of the foot, becomes inflamed or damaged. The pain that follows can be crippling, making it difficult to walk, exercise, and carry out day-to-day activities in comfort. However, plantar fasciitis can be managed and even treated with the right approach and a combination of self-care strategies. We will investigate efficient approaches to managing and treating this condition in this comprehensive guide.

To effectively treat plantar fasciitis 

It is essential to comprehend its underlying causes. You can take preventative measures to alleviate the condition by identifying and addressing these factors. Consider the following common causes:

High-Impact Activities and Excessive Use:

Repetitive activities that put too much stress on the plantar fascia are a common cause of plantar fasciitis. Running, running, hopping, and other high-influence activities can prompt miniature tears and irritation in the belt. If you engage in these activities regularly, it’s important to ensure proper technique, gradually increase intensity, and provide adequate rest and recovery periods.

How to fix plantar fasciitis

Foot Structure and Biomechanical Factors:

Certain foot characteristics and biomechanical issues can contribute to the development of plantar fasciitis. Flat feet, high arches, and abnormal foot mechanics can put additional stress on the plantar fascia. It’s advisable to consult a podiatrist or orthopaedic specialist to evaluate your foot structure and address any underlying biomechanical abnormalities.

Improper Footwear:

Wearing shoes that lack proper support, cushioning, and stability can contribute to plantar fasciitis. High heels, unsupportive flats, and worn-out athletic shoes can fail to adequately distribute weight and absorb shock, placing strain on the plantar fascia. Invest in well-fitting footwear with good arch support, cushioning in the heel and forefoot, and a supportive sole.

Tight and Weak Muscles:

Tight calf muscles and a weak plantar fascia can increase the risk of developing plantar fasciitis. And Tight calf muscles limit the ankle’s range of motion, causing excessive stress on the fascia. Similarly, weak foot and lower leg muscles can fail to adequately support the arch and absorb impact. Regular stretching and strengthening exercises targeting the calf muscles, Achilles tendon, and intrinsic foot muscles are essential for prevention and recovery.

Sudden Weight Gain or Obesity:

Excess body weight places increased pressure on the feet, leading to added strain on the plantar fascia. Sudden weight gain or obesity can significantly contribute to the development or exacerbation of plantar fasciitis. Maintaining a healthy weight through a balanced diet and regular exercise can reduce the load on your feet and promote healing.

Occupational Factors:

Jobs that require prolonged standing, walking on hard surfaces, or wearing unsupportive footwear can increase the risk of plantar fasciitis. If your work involves these factors, take frequent breaks to rest and stretch your feet, wear supportive shoes, and consider using cushioned mats to reduce the impact on your feet.

By identifying the causes and risk factors specific to your situation, you can take targeted measures to address them. A comprehensive approach that combines addressing underlying causes, modifying activities, wearing proper footwear, and implementing stretching and strengthening exercises will greatly contribute to the management and resolution of plantar fasciitis.

Seek Professional Diagnosis

If you suspect you have plantar fasciitis, it is crucial to seek a professional diagnosis from a healthcare provider. While self-assessment and research can provide valuable insights, a healthcare professional can offer a definitive diagnosis and create a tailored treatment plan. Here’s what you can expect during the diagnosis process:

Primary Care Physician or General Practitioner:

Make an appointment with your general practitioner or primary care physician first. They will review your medical history, enquire about your symptoms, and examine your feet physically. Prepare to talk about your amount of exercise, your footwear, and any recent changes that might have influenced the start of your symptoms.

Physical Examination:

Your healthcare provider will check the affected foot for symptoms of inflammation, sensitivity, and discomfort during the physical examination. Your foot anatomy, range of motion, and muscular strength may also be evaluated. The physical examination helps rule out other potential causes of your foot pain and provides important clues for diagnosing plantar fasciitis.

Imaging Tests:

In some cases, imaging tests may be ordered to confirm the diagnosis or rule out other conditions. X-rays can help identify any bony abnormalities, fractures, or heel spurs that may be contributing to your symptoms. In rare cases, magnetic resonance imaging (MRI) or ultrasound may be recommended to visualize the soft tissues, such as the plantar fascia, in more detail.

Referral to a Specialist:

If the diagnosis remains uncertain or the condition does not improve with initial treatments, your primary care physician may refer you to a specialist, such as a podiatrist or orthopaedic surgeon. These specialists have expertise in diagnosing and treating conditions related to the foot and ankle and can provide further evaluation and specialized care.

Remember to communicate openly and honestly with your healthcare provider. Describe the location, intensity, and duration of your pain, as well as any activities or footwear that seem to aggravate your symptoms. This information will assist them in making an accurate diagnosis and developing an appropriate treatment plan.

Rest and Ice Therapy

Rest and ice therapy are crucial components of the initial treatment phase for plantar fasciitis. By allowing the inflamed tissue to heal and reducing inflammation, rest and ice can provide relief from pain and promote recovery. Here’s how you can effectively implement rest and ice therapy:


Resting the affected foot is essential to prevent further aggravation and promote healing. Reduce or modify activities that put excessive strain on the plantar fascia, such as running, jumping, or prolonged standing. Consider temporarily switching to low-impact activities like swimming or cycling to maintain fitness without exacerbating the condition. Remember, rest does not mean complete immobilization; gentle movements and non-weight-bearing exercises can help maintain flexibility and prevent stiffness.

Ice Therapy:

Applying ice to the affected area helps reduce pain, inflammation, and swelling. Follow these steps for proper ice therapy:

  • Fill a plastic bag with crushed ice or use a reusable gel ice pack.
  • Place a thin cloth or towel between the ice pack and your skin to protect it from direct contact and prevent ice burns.
  • Apply the ice pack to the bottom of the foot, focusing on the area of maximum pain and tenderness.
  • Hold the ice pack in place for 15 to 20 minutes at a time, several times a day. You can repeat this process every two to three hours if needed.
  • Make sure to elevate your foot while applying ice to further reduce swelling.

Note: Some individuals may find that an ice massage is more effective. In this case, freeze a water-filled paper cup and then peel back the top of the cup to expose the ice. Gently massage the affected area with the ice in a circular motion for about 10 minutes.

Frequency and Duration:

During the acute phase of plantar fasciitis, when pain and inflammation are most intense, it is recommended to apply ice therapy at least three to four times a day. As symptoms improve, you can gradually reduce the frequency to once or twice a day or as needed. Consistency is key for optimal results, so try to incorporate ice therapy into your daily routine for several weeks or until symptoms significantly subside.


While ice therapy is generally safe, it’s important to take precautions to prevent ice burns or complications. Avoid applying ice directly to the skin without a protective barrier. Do not exceed the recommended duration of 15 to 20 minutes per session, as prolonged exposure to cold can damage the skin. If you have poor circulation or any sensory impairments, consult with a healthcare professional before using ice therapy.

Incorporating rest and ice therapy into your treatment plan can provide significant relief from pain and inflammation associated with plantar fasciitis. Remember, rest and ice therapy are just the initial steps in the comprehensive management of the condition. Consult with a healthcare professional for a personalized treatment approach and guidance on additional therapies and exercises to address the underlying causes of plantar fasciitis.

Read more: How to fix hearing loss

Stretching and Strengthening Exercises

Stretching and strengthening exercises play a vital role in rehabilitating the plantar fascia and associated muscles. Some effective exercises include:

  • Plantar Fascia Stretch: Sit on a chair and cross one foot over the opposite knee. Gently pull the toes back toward your shin until you feel a stretch in the arch of your foot.
  • Calf Stretch: Stand facing a wall, with one foot in front of the other. Place your hands on the wall at shoulder height and lean forward, keeping your back leg straight. You should feel a stretch in the calf of your back leg.
  • cToe Towel Curls: Place a towel on the floor and use your toes to scrunch it toward you. Repeat this exercise for a few minutes each day to strengthen the muscles in your foot.

Orthotic Devices and Supportive Footwear

Orthotic devices, such as shoe inserts or custom orthotics, can provide additional support and help correct imbalances in foot mechanics. These devices can redistribute pressure on the foot, alleviate strain on the plantar fascia, and promote proper alignment. Choosing footwear with adequate arch support, cushioning, and stability is also crucial for managing and preventing plantar fasciitis.

Night Splints and Braces

Night splints and braces are designed to keep the foot and ankle in a neutral position while sleeping. They gently stretch the plantar fascia and calf muscles, reducing morning pain and stiffness. Using night splints consistently can accelerate the healing process and prevent reoccurrence.

Physical Therapy

If self-care measures alone do not provide sufficient relief, seeking the guidance of a physical therapist can be highly beneficial. A physical therapist can assess your condition, create a customized treatment plan, and guide you through exercises and techniques that promote healing and prevent future flare-ups. They may incorporate modalities such as ultrasound, massage, or electrical stimulation to aid in pain management and tissue healing.

Extracorporeal Shockwave Therapy (ESWT)

Extracorporeal Shockwave Therapy (ESWT) is a non-invasive medical treatment option that has shown promise in the management of plantar fasciitis, particularly in cases where conservative treatments have not provided significant relief. ESWT involves the application of high-energy shockwaves to the affected area, stimulating the body’s natural healing response and promoting tissue regeneration. 

How Does ESWT Work?

During an ESWT meeting, a medical care professional proposes a specific gadget to convey shockwaves to the plantar belt and encompassing tissues. These shock waves travel through the skin and reach the area that is affected. The shockwaves encourage the release of natural substances that relieve pain, accelerate tissue healing, and encourage an increase in blood flow. Additionally, ESWT may reduce pain sensation by disrupting pain signalling pathways.

ESWT System:

ESWT is ordinarily proceeded as a short term method and doesn’t need sedation. The method for the most part follows these means:

– To improve the transmission of shockwaves, the medical professional applies a gel or coupling agent to the treatment area.

The ESWT device is then used to precisely deliver the shockwaves. The gadget can discharge either high-energy or low-energy shockwaves, contingent upon the particular treatment convention.

The plantar fascia is targeted by the shockwaves, usually at multiple points of contact around the affected area.

– The entire session typically lasts between 10 and 15 minutes. Depending on the severity of the condition and each person’s response to treatment, different sessions may be needed.

Adequacy of ESWT:

Numerous studies have investigated the efficacy of ESWT for plantar fasciitis. Although the outcomes have been promising, they may vary from person to person. ESWT treatment has been linked in some studies to significant reductions in pain and enhancements in functional outcomes. Nonetheless, it’s vital to note that not all patients experience the total goal of side effects, and extra medicines or intercessions might be fundamental.

Expected Secondary effects and Contemplations:

ESWT is for the most part viewed as protected when performed by a prepared medical services proficient. Nonetheless, likewise with any operation, there are expected incidental effects and contemplations to know about:

– Swelling or numbness in the treated area – Rare cases of skin irritation or infection – Temporary pain or discomfort during the treatment session – Redness or bruising at the treatment site

It’s essential to discuss the potential risks and benefits of ESWT with your healthcare provider before undergoing the treatment. They will evaluate your specific situation, medical history, and treatment goals to determine if ESWT is an appropriate option for you.

Combining ESWT with Other Treatments:

ESWT is often used in combination with other conservative treatments for plantar fasciitis. This may include stretching exercises, physical therapy, orthotic devices, and lifestyle modifications. Your healthcare provider will design a comprehensive treatment plan tailored to your specific needs, incorporating ESWT as an adjunct therapy to optimize results.

It’s important to note that ESWT may not be suitable for everyone. It is contraindicated for individuals with certain medical conditions, such as pregnancy, bleeding disorders, or severe circulation problems. Consulting with a healthcare professional experienced in ESWT will help determine if this treatment option is appropriate for you.

Manage Pain and Inflammation

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help reduce pain and inflammation associated with plantar fasciitis. However, it’s essential to consult with a healthcare professional before starting any medication regimen to ensure its suitability for your specific situation.

Gradual Return to Physical Activity

Once symptoms begin to improve, it’s important to gradually reintroduce physical activity to avoid re-injury. Start with low-impact exercises like swimming or cycling before progressing to weight-bearing activities. Remember to warm up adequately, wear proper footwear, and listen to your body’s cues to prevent overexertion.

Maintain a Healthy Weight

Excess weight puts additional stress on the feet and can worsen plantar fasciitis symptoms. By maintaining a healthy weight through a balanced diet and regular exercise, you can reduce the strain on the plantar fascia and promote healing.

Long-Term Prevention and Maintenance

To prevent plantar fasciitis from recurring, it’s important to incorporate long-term prevention strategies into your daily routine. This includes:

  • a. Wearing supportive footwear with proper arch support and cushioning.
  • b. Avoiding or minimizing activities that put excessive strain on the feet.
  • c. Regularly performing stretching and strengthening exercises for the feet and lower legs.
  • d. Using orthotic devices or custom inserts to provide additional support and correct imbalances.
  • e. Listening to your body and addressing any signs of discomfort or pain promptly.


Plantar fasciitis can be a frustrating and painful condition, but with the right approach and consistent self-care, it is possible to find relief and fix the underlying issues. By understanding the causes, seeking professional diagnosis, implementing rest and ice therapy, engaging in stretching and strengthening exercises, utilizing orthotic devices, and considering additional treatments when necessary, you can effectively manage and overcome plantar fasciitis. Remember to be patient, follow a comprehensive treatment plan, and consult with healthcare professionals along the way. Your commitment and dedication will lead to a healthier, pain-free future for your feet.