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How is plantar fasciitis treated after 72 hours?

In most cases plantar fasciitis will get better by itself but it can take several months or more to go. There are a number of things that you can try to speed up your recovery and these are described below:

Rest and Exercise

Rest your foot as much as possible, avoid running, excessive walking and long periods of standing. However do perform the specific exercises below at least twice per day:

1. Stand facing a wall and step backwards with your injured leg.

Keep this leg straight with your toes pointing forward and the heel on the floor. Now bend your other knee until you feel a stretch in the calf of your injured leg. Hold this for 30 seconds and repeat 3 times per day.

2. From the position above move your injured leg forward but keep it slightly behind your other leg.

Ensure that your toes point forward and bend both knees, keeping the heel of your injured leg on the floor. You should feel a stretch in the calf of your injured leg. Hold for 30 seconds and repeat 3 times per day.

3. Stand facing a step and place the toes of both feet on to it, letting your heels hang over the edge.

Hold on to something solid for support. Lower your heels, keeping your knee straight and feel the stretch in your calves. Hold this position for 30 seconds and repeat twice each session.

4. Sit on a chair with your knees bent at right angles and your feet flat on the floor. Lift your toes upwards, keeping your heel on the floor and feel the stretch along the bottom of the foot. Hold this position for 10 seconds and repeat 3 times each session.

5. Using a round drinks bottle that has been chilled in the freezer, sit on a chair and place the bottle under the arch of your foot. Roll your foot forwards and backwards over the bottle for five minutes.

To ensure that you do not receive a skin burn please follow the advice, in the previous section, regarding the application of ice.

Footwear

Wear supportive shoes and avoid going barefoot, wearing slippers, flip flops or backless shoes. Ill fitting and worn shoes should also be avoided as they; do not support the foot, have reduced shock absorbance and may lead to increase strain on the plantar fascia.

Pain Relief

To manage your pain it is advised that you regularly take simple painkillers which can be brought cheaply over the counter from your pharmacist. If you have allergies or conditions which prevent the use of painkilling or anti-inflammatory medication, please seek advice from your GP or a pharmacist.