Plantar Fasciitis

WHAT YOU SHOULD KNOW:

• The plantar fascia (FASH-ee-ah) is a long band of fibers that go from the bottom of the heel bone to the beginning of the toes. The plantar fascia helps support your arches and provides shock absorption for the bottom of the foot. Plantar fasciitis (fas-ee-EYE-tis) is inflammation (swelling and redness) of the plantar fascia.
  
  
• Plantar fasciitis is a common cause of heel pain. It is caused by tiny tears and stress (force or pressure) on the plantar fascia. Activities that lead to plantar fasciitis include sudden increases in your workout, and exercising in ways that cause the condition or make it worse. They include wearing poor-fitting athletic shoes and standing or exercising on hard surfaces a lot. It may take 3 to 18 months of treatment for your plantar fasciitis to go away.

INSTRUCTIONS:

Medicines:

• Always take your medicine as directed by caregivers. If you feel it is not helping, call your caregiver. Do not quit taking it unless your caregiver tells you to.
  
  
• Keep track of what medicines you are taking and when and why you take them. Bring a list of your medicines or the medicine bottles when you see your caregivers. Ask your caregiver for information about your medicines.
  
  
• NSAIDs: Nonsteroidal anti-inflammatory (NSAID) medicine may decrease swelling and pain or fever. This medicine can be bought with or without a doctor's order. This medicine can cause stomach bleeding or kidney problems in certain people. Always read the medicine label and follow the directions on it before using this medicine.
  
  
• Steroid injection: If your caregiver gave you a steroid (STER-oid) injection (shot), follow your caregiver's instructions. Rest your heel for as long as your caregiver told you to, even if it feels better.

How can I take care of my plantar fasciitis at home?

• Rest: Try to stay off your feet as much as possible while you have pain and inflammation. Gradually (slowly) increase the amount of weight you put on your injured foot when caregivers say it is OK. Do not return to running until you are pain-free and your caregiver says it is OK.
  
  
• Ice: Ice causes blood vessels to constrict (get small) which helps decrease inflammation (swelling, pain, and redness). Use an ice bag, ice massage or ice bath. Do not go to sleep while icing your injured foot. Keeping your foot on ice longer than directed could lead to frostbite, especially to your toes.
  
  
  • To make an ice bag, put crushed ice in a plastic bag or use a bag of frozen corn or peas. Cover it with a towel. Put this on your heel for 15 to 20 minutes, three to four times each day.
    
    
  • To ice massage, fill a paper cup with water and freeze to make a large ice cube. Peel the paper away and put the ice cube on the injured area. Rub in circles using medium pressure for five to ten minutes.
    
    
  • For an ice bath, fill a shallow bowl with ice and water. Soak your heel in the ice bath for 10 to 15 minutes. Keep your toes out of the bath because they may become too cold.
  
  
• Foot aids: You may be given night splints to wear while you sleep. You may need to tape your arches. You may need to wear specially-made orthotics (or-THOT-iks) or over-the-counter inserts in your shoes. These may be rubber, silicone or felt pads for your heel, arch or the entire sole (bottom) of your foot. Ask your caregiver about the best foot aids to use.
  
  
• Stretching and strengthening exercises: Your caregiver may tell you to do stretches and special exercises at home. Stretching and making certain muscles stronger may help decrease stress on the plantar fascia.

How can I help prevent plantar fasciitis?

• Wear shoes that fit correctly and support your feet. Replace your running or exercise shoes before the padding or shock absorption is worn out. Shock absorption is greatly decreased when the treads on the bottom or sides of the shoe begin to wear down. Ask your caregiver which shoes are best for you. Make sure your shoes fit your feet well and offer good arch support.
  
  
• Stretch often. Massage your feet or do stretching exercises as directed by your caregiver. Do these before you get out of bed in the morning and after sitting for a long time. Warm up and stretch before exercise. Cool down and stretch after exercise.
  
  
• Wear orthotics or shoe inserts. Wear orthotics that have been specially molded to your foot shape or shoe inserts advised by your caregiver.
  
  
• Exercise the right way. If you are a runner, increase your time and distance slowly over time. If your plantar fasciitis is caused by the way that you exercise, ask a trainer, coach, or caregiver for help. They can teach you how to train or exercise differently to help prevent plantar fasciitis. For example, you may be told to exercise on flat, even surfaces that are not too hard.
  
  
• Use ice after your workouts. Put ice on your heels after exercising, stretching or whenever you feel plantar fasciitis pain.

Call your caregiver if:

• Your pain and swelling increase.
  
  
• You have new symptoms.
  
  
• You have a fever.

Copyright © 2012. Thomson Reuters. All rights reserved. Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes.

The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

Learn more about Plantar Fasciitis (Aftercare Instructions)