How To Treat Plantar Fasciitis: A Guide

If you’re struggling to deal with frustrating heel and foot pain, you’re far from alone. Research shows that plantar fasciitis—a condition affecting the connecting tissue of the foot—affects around 10% of the general population.

While you may be tempted to simply keep off your feet for a while, it’s worth noting that it can take anywhere from a few months to a year to recover from this condition—and your recovery depends on the steps you take.

That’s where a specialist in pain care can help. For tips on pain management, Utah patients trust our team to get them the answers they need, so we’ve got you covered! Check out the simple guide below for natural, non-invasive treatment tips to address your plantar fasciitis.

Manage Your Pain at Home

First things first: whenever you’re dealing with any chronic pain, it’s important to take a few key steps to manage this frustrating symptom. When it comes to plantar fasciitis, there are a few tried-and-tested strategies that can help you get some quick relief.

Start by using the RICE method—rest, ice, compression, and elevation—to bring down any swelling and alleviate pain.

Get off your feet whenever possible, and ice the affected area for periods of no more than 20 minutes at a time. Many people also find relief from wrapping their affected foot with elastic bandages for extra support, or using athletic tape to keep the foot from moving in a way that aggravates the plantar fascia. In addition, elevating your feet can also help with swelling.

In general, it’s also a good idea to avoid standing for long periods. While high-impact activities like running are among the most common causes of plantar fasciitis, it’s important to note that standing for too long can also cause or aggravate this injury.

If you’re still in pain, try using over-the-counter pain relievers as a short-term source of relief. Medications like ibuprofen or naproxen can be a great help at the onset of this condition. If your symptoms don’t disappear, of course, you’ll want to work with pain pro specialists for long-term pain management.

Reconsider Your Exercise Regimen

Even if the tips above help you get some fast relief, you might want to rethink your normal exercise regimen. Here are two key tips to know:

Avoid High-Impact Exercises

Until your symptoms disappear completely, it’s a good idea to avoid high-impact exercises. These include any workouts that involve pounding your feet against the ground, like running or jumping rope. Because plantar fasciitis is often an overuse injury, putting intense pressure on your feet more often can make the condition worse.

Instead, consider low-impact options to help you minimize pain. Swimming, yoga, weight lifting, and even biking can be great alternatives to your usual workout. Don’t forget to stretch before doing exercise of any kind!

Whatever you decide to do, keep in mind that you should never push through your pain. The last thing you want to do is do additional damage to your plantar fascia!

Stretch Your Legs

If you’ve been successful in minimizing your symptoms, regular stretching can be a great way to keep the pain at bay.

Simple stretches that work your calves, heels, toes, Achilles tendon, and the arches of your feet are your best bets. For stretches specific to your needs, be sure to work with a medical expert!

Support Every Step

If you tend to walk or exercise while barefoot, or if you use shoes with little to no support, you may be setting yourself up for additional pain. The same is also true if your shoes are old or worn out, especially when it comes to the insoles.

Instead, make sure you’re using supportive footwear that wraps around the top of your foot as well as your ankle, like tie-up workout shoes. You may also want to get shoe inserts specific to your condition. With the right cushioning from an insert designed to support your plantar fascia, you may see your symptoms begin to subside over time.

See a Specialist in Pain Care

If you’ve been experiencing pain from plantar fasciitis for a long period of time, your doctor may urge you to seek an option like surgery. However, the right Utah pain relief specialists can help you deal with this orthopedic complaint without going under the knife.

Professional therapists can help you identify movements that may aggravate your symptoms, allowing you to relieve pain little by little. They may also be able to recommend an orthotic specialist who can help you find the right arch supports for your feet.

When dealing with chronic pain, Utah residents can also take advantage of Acousana therapy, an FDA-cleared technology that helps eliminate both acute and chronic pain by reducing inflammation and increasing blood flow, leading to more permanent relief than you might be able to find on your own!

Get Help From the Utah Pain Specialists

If you’re dealing with pain from this frustrating condition, make sure to take advantage of the tips above to bring a little more healing into your daily routine. The symptoms of plantar fasciitis can take a long time to disappear, but getting into the right habits can help you get more pain relief over time.

Thinking of seeking natural relief from a specialist in pain care? If you’re ready for faster results, we’re here to help.

At One Wellness, we offer Acousana therapy, powered by SoftWave technology, for patients struggling with plantar fasciitis. To learn more about our pain clinic in Utah, or to request a consultation, get in touch with us today.