Plantar fasciitis treatment is not a one size fits all. It is individual and must consider the cause to arrive at the solution; otherwise, it will reoccur or be a long-term condition.
Rest involves staying off your feet to allow the inflammation to subside and healing to occur. Super advice, yet not very workable when you have a job that keeps you on your feet all day. However, you can make an effort to work more efficiently thus reducing your walking steps. Also, try stretching your calf muscles at intervals throughout the day.
Cold therapy is using an ice pack or even rolling your foot over a cold water bottle. I have two soft ice packs that I keep in the freezer. As soon as I got home from work, I would rest my feet on these for 10 to 15 minutes. This works for immediate relief, but did not cure my plantar fasciitis. Please note that the gel packs from the freezer should be used with a towel or such and not directly against the skin.
Gentle stretching of this muscle using a towel to bring the toes forward toward the knee brings relief and also increases the range of motion of this muscle. Stretching should never be done to a point of pain. Be kind to yourself.
Avoid walking barefoot is commonly recommended. It is advice I have used myself with dismal results. My sore feet lasted over 2 years. It was not cured until I took off the shoes and went barefoot around the house.
So the better advice is to avoid going barefoot while the condition is at its worst. Then lose the shoes so your feet will build up muscle strength.
Lose excess weight to lower the actual body weight your feet must carry. Fortunately, weight loss is one of the benefits of jogging.
Orthotics or shoe inserts whether specially made or from your local pharmacy. I have used both over the years and you know what? I recently got rid of these too because I no longer needed them when my feet regained their natural strength.
Taping of the foot to keep it supported with minimal range of motion. This allows for healing and may reduce pain levels. Watch this video of how to properly tape the foot…
Night splint or plantar fasciitis socks. These reduce pain at night while immobilizing the foot. The socks work much like the towel stretch mentioned above and maybe the cheaper way to go. Keep in mind both these offer relief but do not cure plantar fasciitis.
Change your gait. Our shoes are designed to have us walk from heel to toe. This means we land all our weight on our heel. The only relief I found at work was to change my walking gait. I started walking on the balls of my feet (forefoot). It looked odd to onlookers as the heel of the shoe makes this a bit awkward. So what? It worked. It provided healing time instead of constant strain on my feet. So yes, changing your gait can be a plantar fasciitis treatment
These are other plantar fasciitis treatment options none of which I have used:
Plantar fasciitis shoes
The above are higher risk and fail to recognize the function and capabilities of the foot.
Your feet are an incredibly designed masterpiece. They have more bones and tendons than any other part of the body. No robotics team has ever been able to duplicate the function of the human foot.
I get it... Your feet hurt. You have other plantar fasciitis symptoms and you want it fixed now. All right. Well think of this for a moment…
If you walked around with your arm in a sling for years, how much use would that arm be to you? I imagine you couldn’t carry in the groceries or lift a pot of water off the stove. That arm would be just too weak. The muscles atrophied.
This is much like the scenario with your feet right now. Cradled in shoes that limit movement and the natural workings of the foot for years, now they can’t do the job they were created to do.
Therefore, favor any plantar fasciitis treatment that improves the functioning of the foot for a permanent cure of plantar fasciitis.