Plantar Fasciitis Treatments

Conservative treatments tend to be the best way to treat plantar fasciitis. However, it can take months to years to heal depending on your situation and commitment to treatment (6 weeks to 6 months or longer); 90% - 98% of people experience a lot of improvement within 12 months.

URICE: This philosophy is used to decrease inflammation and relieve pain for chronic or diagnosed plantar fasciitis within the first 48 hours of a flare-up:

Ultrasound around your injured heel and foot for 5 - 10 minutes, 3 times per day. This is best accomplished with a personal, therapeutic ultrasound device.

Rest your foot and limit your activity; you may want to use a walking aid to prevent immediate weight bearing on the joint if severely damaged or painful.

Ice your foot and heel area 2-3 times/day for approximately 15 - 20 minutes at a time to help reduce blood flow and fluid build up in your foot. Gel packs are a better option than frozen peas if possible, as they mold to your knee shape and are reusable (do not apply ice/gel packs directly on your skin, instead wrap cold compress in a wrap or cloth.

Compress your foot if possible by adding light pressure to minimize swelling (make sure the compress is snug, but not too tight as it could cause numbness, tingling or more pain).

Re-freezable cold therapy compresses are excellent because they provide ice therapy, compression and a protective covering to prevent skin burn from the cold. This combination drives the cold deeper into the injured tissue than regular ice packs, and speeds the healing process. These compresses are fitted to your foot, easy to use, mess-free and re-usable.

Elevate your foot above chest level to relieve the pressure and allow any fluid to drain from your injured area.

If you do not have access to ultrasound therapy or you have experienced an acute foot injury and/or have not been diagnosed, adhere to the RICE philosophy within the first 48 - 72 hours. Gentle massage around the foot area or small flexing or extending movements will also help increase blood flow, oxygen, nutrients, and will prevent stiffness.

Therapies:

Ultrasound therapy is a great option to decrease inflammation, pain, tension and soft tissue (muscle, tendon, ligament, nerve and connective tissue) damage experienced with plantar fasciitis. This can be received using a portable, home ultrasound device (self-administered) or by seeing a physiotherapist. The treatment is easy, painless, safe, and generally requires between 5 - 10 minutes. It is based on a form of deep tissue therapy, which is generated through high frequency sound waves (that we can not hear). These waves send vibrations deep into your body and raise the temperature of your soft tissue. The waves are delivered through a hand held transducer and medicinal conductive gel that are used together in a slow, circular motion on your skin over the injured area. You may experience a slight tingling or warm sensation during the process as a result of the gel; this enhances the therapeutic effects of ultrasound (Phonophoresis).

Ultrasound therapy increases collagen and tissue elasticity, which in turn promotes blood flow (circulation) and brings oxygen and nutrients to your tight foot muscles and tendons. This cleans your tissue by getting rid of cell waste products and helps your injury to heal. If not treated properly injured tissue can heal with a weakened state, which can lead to scar tissue or calcification. If used on an ongoing basis, ultrasound will help to improve your range of motion and will break down any scar tissue or calcifications that may form in your foot area. Ultrasound waves penetrate deep into your tissues, relax your muscles and tendons, decrease chronic inflammation and accelerate your recovery rate, so you can return to your daily activities as soon as possible.

Physical therapy will help to improve pain in tissues and restore your weakened muscles through use of ultrasound, muscle stimulation or extracorporeal shockwave therapy and will provide you with a customized exercise program.

Chiropractic care, deep massage, reflexology and acupressure have also shown to be effective in relieving tension, strengthening your foot and helping with alignment.