Dos and Donts to recover Plantar Fasciitis heel pain

Plantar Fasciitis – Dos and Donts to recover the heel pain

Heel discomfort is majorly caused by the condition called plantar fasciitis.

The plantar fascia is a thick band of tissue spanning the bottom of your foot and attaching your heel bone to the bones of your toes. And when the band gets inflamed then the condition Plantar Fasciitis takes place.

When you first get out of bed after having plantar fasciitis, you frequently experience sharp pain. The discomfort typically subsides when you walk around. But it can come back if you stand up after being seated for a while or after standing for a long time.

In this blog, we will be subtly discussing the disorder and some common do’s and don’ts you must know before visiting a Chronic Pain Specialist.

Some common causes of plantar fasciitis

Plantar fascia resembles a bowstring. It supports the arch of your foot and absorbs impact when you walk. Small fascia tears happen when the bowstring is under excessive tension or stress. Chronic inflammation can happen from repeated tearing and stretching. However, some outbreaks of plantar fasciitis seem to have no obvious reason.

Your chance of having plantar fasciitis is influenced by several things, such as:

  • Age: 40 to 60 is the most typical range.
  • Several forms of exercise: ballet, long-distance running, and aerobics put the heel under strain.
  • Footwear technique: hyper pronation, flat feet, and a high arch (uneven distribution of weight) add tension.
  • Obesity: A lot of weight putting on the heels each time you take a step.

Treatments for plantar fasciitis

For plantar fasciitis there are a few invasive and intensive treatments.

Some of the many treatments are:

  • Physiotherapy
  • MLS laser treatment (non-invasive laser treats pain and inflammation)
  • Antibiotics and painkillers
  • Specific orthotics
  • Injections of cortisone
  • Medical regeneration (PRP and stem cell injections)
  • Night braces (prevent shortening of the fascia)
  • Surgery (as a last resort)

Do’s to recover the Plantar Fasciitis muscle pain

Now that you are aware of what you are causing and treatments, it is time to discuss what you should really do to lessen discomfort.

Here are some do’s:

1. Rest

Resting your feet is a crucial thing and you must do it if you have plantar fasciitis. Simply put, you need to identify methods of relieving your plantar fascia’s stress and strain.

The R.I.C.E. approach has traditionally been used to treat acute musculoskeletal injuries. This stands for Rest, Ice Therapy, Compression, and Elevation.

Another such technique is the P.O.L.I.C.E technique. It has emerged as a new, proactive acronym for treating acute plantar fasciitis.

The protection phase of healing is still the priority, so you must give your foot a little aside and rest. Typically, this injury management protection period lasts three to five days. During this period of rest, a best professional Physiotherapy in Manchester can assist you in determining when to begin optimum loading, which entails mild stretching and strengthening of your foot and ankle.

2. Stretching exercises

If you have plantar fasciitis, improving your mobility and promoting optimal healing can be accomplished by gently stretching your plantar fascia and the muscles surrounding your foot and ankle. You may easily lengthen your plantar fascia by performing the plantar fascia wall stretch. Stretching your calves with a towel will also assist the muscles around your foot and ankle become more flexible and mobile.

3. Strengthen muscles that support your foot

Your plantar fasciitis may occasionally be caused by a weakening in the muscles that support your foot and ankle. You might benefit from strengthening the muscles in your calf, anterior tibialis, or posterior tibialis. The toe towel grasp is a quick and easy approach to tighten the muscles of your foot, which will support the natural arch of your foot.

To find out which strengthening activities are best for you, make sure to consult with your professional physiotherapist.

4. Try ice bottle massages

You may benefit from using ice during the acute and early stages of managing plantar fasciitis to help manage the inflammation and pain linked to your disease. You can apply ice to your foot and gently massage your plantar fascia at the same time using an ice bottle massage. Roll a bottle of water that has been frozen for ten minutes slowly beneath your foot.

5. Use orthotics or shoe inserts to support your arch

Your foot’s arch may have changed, which could be why you’re experiencing plantar fasciitis related heel pain. If you’re experiencing pain, your physiotherapist can help you evaluate whether your arch has fallen or is unnaturally high.

While you’re running and walking, the orthotics can support your foot and keep it in a neutral position.

Your ailment might require specialized shoe inserts, but these can be pricey. Try off-the-shelf shoe inserts that support your foot’s medial arch first for an easy and affordable fix. These might offer the necessary support and relief for your plantar fascia.

6. Try kinesiology taping

The natural arch of your foot is supported by kinesiology taping, which also stimulates the nerves in your foot and ankle. This treatment may help alleviate plantar fasciitis.

Kinesiology is a stretchy cotton tape. By doing this, you may support your foot while maintaining adequate movement for your ankle and foot. The skin of your foot and ankle is also supposed to be gently lifted by the tape, which may aid in enhancing blood flow to the wounded area and accelerating recovery.

Before using kinesiology tape, make sure to speak with your physiotherapist to learn the right techniques and confirm that it is appropriate for you to use.

Don’ts to recover the Plantar Fasciitis muscle pain

Here are a few things you must avoid:

1. Jumping straight to expensive treatments

When you initially schedule an appointment with your doctor to discuss heel discomfort, there are high chances that they will convince you to jump on expensive treatment. 90% of plantar fasciitis cases can be successfully treated without surgery, with many instances being treated at home with affordable, conservative therapies.

While surgery may seem like the only realistic solution to treat severe heel pain, most people are able to heal without the stress and expense of surgery or other medical procedures. The best frontline defense is to use tried-and-tested conservative treatments like ice therapy, stretching, sock splints, and using orthotics designed specifically for plantar fasciitis.

2. Not seeking a second opinion

Get a second opinion if you don’t feel heard by or at ease with your podiatrist or physician. Although there are some generally accepted rules for treating plantar fasciitis, every individual and every circumstance is different.

It’s acceptable to gently seek out alternative care if your personal research or circumstances don’t seem to align with your current physician. Find a therapist who is a good fit by doing extra research online. Since you are your own greatest health advocate, you should always feel free to inquire about and contest suggested courses of action.

3. Waiting to treat your Plantar Fasciitis

If you think your foot’s arch may be damaged, it’s crucial to act quickly to repair the situation, just like with other injuries. With a damaged fascia, continuing to walk, run, or jump can exacerbate micro-injuries, cause the arch to flatten even more, and lengthen the healing process.

One of the greatest ways to prevent expensive and more invasive medical measures later on is to treat heel pain as soon as possible with conservative treatment techniques like stretching, orthotics, and icing. When in doubt, consult your doctor, avoid engaging in any strenuous physical activity, and start with conservative therapy.

4. Spending time and money on miracle cures

In the age of the Internet, finding proven treatments to heal Plantar Fasciitis only requires a few clicks. However, research frequently demonstrates that these wonder treatments tend to focus more on marketing than actual effects.

It probably won’t hurt to test a new treatment if it’s affordable and has no negative side effects. Keep in mind that the majority of Plantar Fasciitis patients can be properly treated at home using extremely affordable solutions.

5. Overdosing NSAIDS or consuming it the wrong way

Icing and non-steroidal anti-inflammatory medicines (NSAIDs) like ibuprofen can both be quite effective at momentarily reducing pain, but they can also be misused.

To prevent frostbite, apply ice to the skin indirectly (using a plastic bag wrapped in a paper towel, or handy ice slippers to avoid the mess). To maximize the effects of numbness and reduced inflammation, keep the ice on for about 10 to 20 minutes. However, applying ice to the skin for more than 20 minutes might actually harm the skin’s tissues and impair blood flow.


We sincerely hope that this blog has helped you with your plantar fasciitis concern. But as always, we would strongly suggest you visit our professional physiotherapist.

At CT Clinic we have invented our very therapy, named COPA Therapy. Apart from Manchester we also offer our professional Physiotherapy in Stockport.

For the best medical assistance, book an appointment with our professionals at (+44) 0161 4597 034 now!