It’s just as important to know what works for plantar fasciitis and what doesn’t work. You should first know that ALL successful treatments involve stretching the tight fascia in the bottom of your foot. By stretching it, you will NOT need pain medications; rather, the stretching will make the pain go away very quickly.
Thus, applying ice, taking pain medicines, and wrapping your foot will work, but they don’t get to the cause of the problem, which is the tightened fascia in your foot’s sole.
If you do use ice to help reduce pain and inflammation, apply cold therapy for 10 minutes every hour if the injury is particularly painful for the first 24 to 48 hours. This can be reduced to 3 times a day as symptoms ease. Ice should not be applied directly to the skin but through a wet tea towel to avoid skin burns. Commercial gel cold packs and wraps are a more convenient method of application.
Taping your foot is a good way of instantly relieving the symptoms and pain under your heel. There are various methods of applying tape for this injury. It works by unloading some of the strain on the plantar fascia allowing the tissues to heal. It may need to be applied regularly until symptoms resolve but many people notice an immediate improvement.
Protect your foot by wearing comfortable shoes or trainers. Hard or flat soled shoes are likely to make symptoms worse. Wearing padded soles can provide protection of the painful area under the heal and a simple plantar fasciitis taping technique is good for taking the pressure of the plantar fascia and allowing your foot to rest and aid healing.
Stretching the plantar fascia with a night splint or night brace is the best way to prevent the morning pain before it starts. It is worn overnight and helps prevent the arch of the foot from tightening up. Perhaps the best and most affordable night brace is the Stretch-Away Plantar Fasciitis Night Brace from Consumer Products International. It gently pre-stretches the plantar fascia while you sleep. When you wake up and take your first step in the morning, your sole’s tissues are already stretched out. This avoids getting the sharp heel pain you with tightened fascia.