Ice bath to reduce inflammation. (Also try frozen water bottle arch massage)
Roller massage. Also try with frozen water bottle to reduce inflammation
Compression sleeves help reduce swelling and inflammation. They can also provide additional stability.
There are 2 main components to getting rid of heel pain aka PLANTAR FASCIITIS.
1.) Reduce inflammation
2.) Improve stability
Reduce inflammation:
Here is a basic outline for reducing inflammation.
A.) NSAIDS (Non-steroidal anti-inflammatories): Anti-inflammatories may include Ibuprofen, Celebrex, Monic, Motrin, Aleve, Advil etc… These medications help to reduce inflammation, pain, and even swelling BUT in order to have a long lasting result these medications should be paired with improved stability to prevent the same stress leading to the inflammation.
B.) Ice bath 15min several times daily: Ice bath will help to reduce inflammation and pain.
C.) Rest: Rest does not mean sit on the couch and stop walking. Rest means give your arch a break! You can do this by avoiding higher impact activities, barefoot exercise, overly flexible shoes etc…
D.) Compression: Compression decreases inflammation by reducing swelling in the ligament. A compression sleeve will help provide some support and reduce swelling around the plantar fascia.
Hold this stretch for 30 seconds and repeat x3.
Holding the same position gently bend the back knee while keeping the heel flat on the ground. Hold this second stretch with the knee bent for 30 seconds and repeat x3.
Improve Stability:
1.) Improve the quality of you shoe! See my list of stability shoes. A stability shoe will help minimize stress on the plantar fascia and reduce excessive pronation. Once stabilized, your foot will be able to function without abnormal stress on the plantar fascia causing pain and inflammation.
2.) You may have had your foot taped in the office to provide you with increased stability. Although tape does not last forever it can simulate how your foot will function with improved stability from a shoe, brace or custom orthotic.
3.) Stretching/strengthening: The plantar fascia is not designed to stretch, however, it can tear. The plantar fascia can tear if it is over-stressed. This can be from high impact exercise, overuse injury, or from a biomechanics imbalance. One of the leading causes of plantar fasciitis is a tight calf muscle. By stretching the calf muscle you will reduce the stress on the plantar fascia.
4.) Custom molder orthotics: If you have exhausted conservative measures as described above you may need additional stability in the form of a custom molded orthotic. Similar to a stability shoe, a custom molded orthotic with improve foot function by reducing excessive pronation and stress on the plantar fascia.