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WHAT YOU NEED TO KNOW:
Rest, ice, and foot supports can help your plantar fascia heal. You may need medicines to decrease swelling and pain. A physical therapist can teach you exercises to help improve movement and strength, and to decrease pain.
Contact your healthcare provider or podiatrist if:
- Your pain and swelling increase.
- You develop knee, hip, or back pain.
- You have questions or concerns about your condition or care.
You may need any of the following:
- Acetaminophen decreases pain and fever. It is available without a doctor's order. Ask how much to give your child and how often to give it. Follow directions. Read the labels of all other medicines your child uses to see if they also contain acetaminophen, or ask your child's doctor or pharmacist. Acetaminophen can cause liver damage if not taken correctly.
- NSAIDs , such as ibuprofen, help decrease swelling, pain, and fever. NSAIDs can cause stomach bleeding or kidney problems in certain people. If you take blood thinner medicine, always ask your healthcare provider if NSAIDs are safe for you. Always read the medicine label and follow directions.
- Take your medicine as directed. Contact your healthcare provider if you think your medicine is not helping or if you have side effects. Tell him of her if you are allergic to any medicine. Keep a list of the medicines, vitamins, and herbs you take. Include the amounts, and when and why you take them. Bring the list or the pill bottles to follow-up visits. Carry your medicine list with you in case of an emergency.
- Wear your splint or shoe inserts as directed. You may need to wear a splint at night to keep your foot stretched while you sleep. This will help prevent sharp pain first thing in the morning. Shoe inserts will help decrease stress on your plantar fascia when you walk or exercise.
- Rest as directed. Rest as much as possible to decrease swelling and prevent more damage. Ask your healthcare provider when you can return to your normal activities.
- Apply ice on your plantar fascia. Ice helps prevent tissue damage and decreases swelling and pain. Fill a water bottle with water and freeze it. Wrap a towel around the bottle or cover it with a pillow case. Roll the water bottle under your foot for 10 minutes in the morning and after work.
- Massage your plantar fascia as directed. This may help decrease swelling and pain. Roll a golf ball under your foot for 10 minutes. Repeat 3 times each day.
- Go to physical therapy as directed. A physical therapist teaches you exercises to help improve movement and strength, and to decrease pain.
Prevent plantar fasciitis:
- Maintain a healthy weight. This will help decrease stress on your feet. Ask your healthcare provider how much you should weigh. Ask him to help you create a weight loss plan if you are overweight.
- Do low-impact exercises. Low-impact exercises decrease stress on your plantar fascia. Examples include swimming or bicycling.
- Start new activities slowly. Increase the intensity and time gradually.
- Wear shoes that fit well and support your arch. Replace your shoes before the padding or shock absorption wears out. Do not walk or stand in bare feet or sandals for long periods of time.
- Stretch before you exercise. Ask your healthcare provider how to stretch your plantar fascia and calf muscles.
Follow up with your healthcare provider or podiatrist as directed:
Write down your questions so you remember to ask them during your visits.
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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.