The first goal of treatment for plantar fasciitis should be to protect the plantar fascia in your sole from additional strain while it is already traumatized and inflamed. Regular icing is always a good idea, but it’s not an excuse to continue to strain the plantar fascia with long runs, hard workouts, or unsupportive shoes.
Rest: Ideally, you should avoid the physical activities that hurt. This will give you the best chance for a fast recovery.
Taping: Several studies support arch taping because it appears to be the most effective. However, the degree of effectiveness is small, so arch taping should only be a small part of your rehabilitation plan.
Support: Supporting the arch with orthotic is another strategy that can protect the arch while it heals. However, it’s unclear whether there is a significant difference between custom orthotics or over-the-counter orthotic insoles when it comes to treating plantar fasciitis. While they may not be tailored for your foot, over-the-counter insoles are not nearly as expensive and are available immediately. For custom orthotics, you’ll have to wait a few weeks. You should avoid soft gel arch supports because they’ll likely do nothing to help your injury. Be mindful with your casual and dress shoes if you have plantar fasciitis. In a similar vein, many runners find that wearing casual shoes with more arch support relieves their symptoms.
Stretches: Regular calf stretching is the mainstay of most plantar fasciitis treatment programs. It’s also considered a primary preventative for plantar fasciitis. Calf stretching and foot stretching for plantar fasciitis aim to stretch out the calf, Achilles, and plantar fascia complex. This reduces tension and strain on your arch. Calf stretching should be done several times a day, including right away in the morning. A typical protocol would be three sets of 30 seconds, three times per day, stretching with the knee straight and bent each session.
Night brace: A plantar fasciitis night brace is wonderfully effective for stretching out your plantar fascia while you sleep. A plantar fasciitis night brace is a device you wear while you sleep which keeps your ankle dorsi-flexed. The theory is that the “first-step pain” (the hallmark of plantar fasciitis) is caused by the arch healing itself at night without any tension on it. In the morning, the healing is disrupted by the tension put on the arch when you get out of bed.
The Stretch-Away Plantar Fasciitis Night Brace is not a bulky cast-like splint. Instead, it’s a comfortable way to easily stretch your plantar fascia while you sleep. It is also inexpensive and easy to use, and gives you great results in the morning, avoiding the pain of your first steps out of bed.
www.StretchAway-PlantarFasciitis.com
