Running on hard surfaces can hurt your feet. A good guideline is to rest your foot until you feel about 90% recovered. Then, you can start gradually resuming your normal activities. [2] X Expert Source Mark Co, DPMPodiatrist Expert Interview. 21 April 2020.
The night splint assists in stretching your the plantar fascia and Achilles tendon while you sleep. [4] X Expert Source Miguel Cunha, DPMBoard Certified Podiatrist Expert Interview. 1 May 2020. Night splints need to be used each night regularly. Failure to wear them nightly limit their effectiveness.
In most cases, you will only be able to use a walking cast if you’re fitted for one by a podiatrist. Don’t use someone else’s walking cast.
You can also rub a medicated balm on your feet at night, like Tiger Balm or Icy Hot. [5] X Expert Source Miguel Cunha, DPMBoard Certified Podiatrist Expert Interview. 1 May 2020.
It’s likely you’ll need physical therapy to correct alignment issues, particularly in your back. Plantar fasciitis can be caused when your body is not bearing weight correctly.
Be patient with non-surgical treatments before opting for surgery. Allow yourself at least six to 12 months of trying non-invasive treatments before choosing to go ahead with surgery. There are several risks associated with plantar fascia release surgery. These include: nerve entrapment or tarsal tunnel syndrome, development of a neuroma, constant heel pain and swelling, infection, long recovery time, and delayed ability to heal the wound. [8] X Research source
Choose sturdy shoes with a 1–1. 5 in (2. 5–3. 8 cm) heel. Also, make sure the shoe doesn’t twist and turn—it should only bend at the widest part of the shoe. [9] X Expert Source Mark Co, DPMPodiatrist Expert Interview. 21 April 2020. When you’re buying shoes, try them on at the end of the day. Your feet will be most swollen, then, so your shoes will be more likely to fit comfortably all day. [10] X Expert Source Miguel Cunha, DPMBoard Certified Podiatrist Expert Interview. 1 May 2020. You can visit a store that specializes in fitting these shoes, if you’d like.
When you’re inserting your orthotic into your shoe, be sure to push it all the way back into the heel of the shoe. Also, if you’re using a full-length orthotic, take the original insole of your shoe out before you put it in. If you have a 3/4-length orthotic, however, you can put it on top of or underneath the existing insole. [12] X Expert Source Mark Co, DPMPodiatrist Expert Interview. 21 April 2020.
You may enjoy giving your feet a rest from shoes if your home is full of soft carpets.
Plantar fasciitis is caused by tightness in your calves, so be sure to stretch your calf muscles before and after you exercise. [15] X Expert Source Mark Co, DPMPodiatrist Expert Interview. 21 April 2020. For example, you might build your meals around lean proteins and vegetables. You could also do yoga, go on slow walks, or start swimming. Talk to your doctor or dietitian about a healthy, ideal weight for your height and age. You can also use your BMI as a guide.
Plantar fasciitis is caused by tightness in your calves, so be sure to stretch your calf muscles before and after you exercise. [15] X Expert Source Mark Co, DPMPodiatrist Expert Interview. 21 April 2020. For example, you might build your meals around lean proteins and vegetables. You could also do yoga, go on slow walks, or start swimming. Talk to your doctor or dietitian about a healthy, ideal weight for your height and age. You can also use your BMI as a guide.
You can buy special shoes or inserts from specialty stores or online. You may also be able to get them through your doctor’s office.
