Podiatrist Toronto, ON Sheldon H. Nadal D.P.M.
586 Eglinton Avenue E. Suite 501 Toronto, Ontario M4P1P2
Local: 416-486-9917 Toll free: (877) 456-3338

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Relieving Plantar Fasciitis

Plantar fasciitis is an overuse injury that causes pain in the heel of your foot. When you are diagnosed with plantar fasciitis, it means that you have irritated the tough, fibrous band of tissue that connects your heel bone to the base of your toes. Females are more likely to develop this condition – especially those who are overweight or those who are required to walk and stand a lot on hard surfaces. Even people who walk or run as their exercise can develop this condition.


Here are some helpful ways to relieve the pain that plantar fasciitis brings:



Once you feel the pain, you must stop doing any activity that might be causing the heel pain. Give your feet ample time to rest. This can be done by stretching the fascia. Prop your toes up against the wall, keeping your heel and arch flat so your toes stretch. Hold this position and count to ten. Repeat this exercise three or four times a day. Stretching the Achilles tendon as well as the plantar fascia will increase their flexibility.  If you find that you get an increased pain after performing the stretches, you are stretching too vigorously.


Supportive Footwear

It is important to wear shoes that have heel cushioning as well as good arch support. You might also be advised to buy orthotics made of plastic, rubber or felt. These shoe inserts help in reducing stress and pulls on the plantar fascia ligament.


Ice Application

For inflammation, apply ice over the affected area. Contrast baths (alternate cold and hot water) may also be helpful. Heat might make symptoms worse for some people, so make sure to end a contrast bath with a soak in cold water. If ice application still does not work after 2 or 3 days, try using a heating pad set on low, instead.


Night Splints

Night splints are helpful as they gently stretch the plantar fascia ligament as well as the Achilles tendon – keeping them from getting tight as you sleep during the night.


Over-the-Counter Medication

To help reduce pain and inflammation, you can take ibuprofen, naproxen and other non-steroidal anti-inflammatory drugs (NSAIDs). NSAIDs come in pills and in cream form that allow you to rub over the sore area. When availing medications, be sure to read and follow the instructions on the labels carefully. NSAIDs are not advisable if you have high blood pressure, stomach problems or heart disease. If you’re not sure at all, it’s best to consult your podiatrist. 


Weight Loss Program

If your weight is causing the pressure and stress on your feet, your doctor might encourage you to try losing weight by giving you a program. 

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