There are many ways to treat or try to relieve foot pain caused by plantar fasciitis. They may seem easy to do, but it’s also easy to do them wrong. Even if you think you’re doing the right thing, theses common mistakes might just make the pain worse.

Icing too often, for too long

Prolonged icing of the arch of the foot can slow your healing process. Ice is great for easing the pain and reduce swelling. But heat can increase blood flow to the area and encourage healing. Ice the area during the first 24 or 27 hours when you feel the pain. Afterward, you can interchange icing and applying heat to the area.

Taking pain killers 

Popping the pill may be an easy way out of the pain, but it’s not a cure. Some people will just take pain killers to push through the pain and continue with their routine, or even exercise. This will only make your condition worse. If you can, avoid the over the counter pain killers as much as possible. Instead, you can try a turmeric supplement, which is anti-inflammatory but does not mask the pain. Also, try to do low impact exercises instead of exercises that trigger the pain.

Too aggressive stretching

Stretching is good for increasing the strength and flexibility of your foot, but too much stretching can be counterproductive. It can put too much strain on the bottom of the foot. It would be helpful to combine or alternate stretches and massages. Click here to read more about Plantar Fasciitis Massages

Wearing night splints

Night splints are usually recommended to prevent the plantar fascia to contract while sleeping. It is actually best to avoid this because it can overstretch the plantar fascia. 

Long-term use of shoe inserts

Orthotics or shoe inserts can provide temporary relief but will not actually solve the problem. For severe cases, the best way is to consult with a podiatrist.

If you have plantar fasciitis or experiencing foot pain, contact us to schedule a free consultation with one of our podiatrists.