Best Plantar Fasciitis Treatment

best plantar fasciitis treatment

What is plantar fasciitis

When individuals start to feel discomfort in the rear and other parts of the bottom of the lower extremity, they often want to learn more about how medical professionals define what is plantar fasciitis injury. Usually striking individuals of middle age, plantar fasciitis is a medical term that describes when the fascia – a thick bundle of “rubber band” type tissues stretching across the bottom of your lower extremity (referred to in Latin as plantar) – become inflamed, degraded and damaged. Due to stress loads placed on the underside of the lower extremity, tiny tears and rips begin to develop in the fascia. As time goes by, the irritation and inflammation caused by this wound to the fascia starts causing somewhat uncomfortable discomfort to severe agony in the bottom areas of the lower extremity.

Typically, a person who wakes up in the morning and discovers that they have a sharp or throbbing agony or tenderness in the bottom of their lower extremity probably has what is a plantar fasciitis wound. During the small hours of the night while you rested, the fascia naturally contract as your organism attempts to heal the wound. It is when you rise from your slumbers and begin to put the lower extremity to use again that the fascia are forced to expand and stretch again, the source of the agony.

Plantar fasciitis can visit anyone, even professional athletes and adults otherwise in the pink of health. It usually starts as a temporary or manageable amount of throbbing in the morning and then slowly builds into a crippling agony that makes the sufferer’s hobble to the lavatory a test of endurance.


Although medical professionals are able to accurately identify deterioration to the plantar fasciitis as the source of lower extremity agony, the exact causes of this chronic malady are not yet fully researched.

Generally speaking, plantar fasciitis is deemed an “overuse” type of wound. People who regularly move briskly and have put too much stress on the bottom of their lower extremity can sustain plantar fasciitis. People who wile away many hours upright without cessation, who wear footgear with an insufficient amount of support and stability, and individuals who pass a large portion of the day standing on, walking on or running over unyielding terrain surfaces can be at a higher risk of coming down with a case of plantar fasciitis.

Chronological age correlates to this malady as the preponderance of individuals diagnosed with plantar fasciitis are middle aged or older. It is also well-documented that individuals who engage in sporting activities that put a lot of stress on the lower extremities such as ballet, aerobics and long-distance lower extremity sports are more likely to damage their feet and come down with plantar fasciitis. Being overweight also plays a large role as added pounds on the skeletal system place additional burdens on the bottom of the lower extremity.

Developing theories of the etiology of plantar fasciitis also include issues like problems with gait. When the lower extremity is rolled inwards during a walking or running step, this can add additional burdens onto the fascia located on the bottom of the lower extremity. In addition, a tightening of nearby ligaments and muscle groups like the hamstrings, calves and lower back can multiply the load on the fascia on the bottom of the lower extremity. A sedentary mode of living is also believed to add additional burdens on the plantar fascia because the hip flexor muscles become unyielding and inflexible during long periods of being motionless, contributing additional burdens to the plantar fascia.


While there is no one “cure” for plantar fasciitis, there are a number of trenchant treatments that can reduce the agony and throbbing sensations. The first treatment avenue that sufferers can explore in their quest to find out how to relieve plantar fasciitis pain is to learn several stretching calisthenics to help improve the muscle tone of related muscle groups and tendons.

Stretching calisthenics involving the lower extremities, ankles, calves and hamstrings will help reduce the burdens on the fascia on the bottom of the lower extremities. One effective movement for how to relieve plantar fasciitis pain involves using a door frame for maintaining balance:

  • Stand facing an open door frame, gripping the edges with both upper extremities
  • Place the ball of the wounded lower extremity on the ground and lift up the toes to rest against the trim of the door opening
  • Bend the knee and apply force to the lower extremity against the door frame while leaning in
  • Sustain the position for 30 seconds
  • Slowly repeat this exertion 10 times

 Another one of the best treatments for plantar fasciitis is this movement:

  • Sit down on the floor or a firm surface with your lower limbs fully stretched out to the front
  • Using a desiccating cloth or similar item, make a “U” shape with the lower extremities in the center of the “U”
  • Grab the loose ends of the desiccating cloth with each hand and slowly pull the cloth towards you with the lower limbs remaining rigidly stretched out forward
  • Sustain the position for 30 seconds
  • Slowly repeat this action 10 times

Note: even if only one lower extremity has a plantar fasciitis wound, it is important to apply this exercise to both lower extremities.

Another one of the best treatments for plantar fasciitis is frozen water and massage. Take a small beverage container and fill it with H2O, allowing it to freeze solid. With the unwounded lower extremity flat on the ground, attempt to rise to your feet with the wounded lower extremity on the frozen beverage container, rolling the center of the lower extremity over the top of the frozen beverage container.

Experienced medical professionals will also tell you that the best way to heal plantar fasciitis is also the simplest: a complete cessation from vigorous activity. Take a break from any sports engagements or long-distance foot travel and give your organism about six weeks to heal organically.

Over the long term, the best way to heal plantar fasciitis is to avoid adding too many burdens to the bottom of the lower extremities and to wear footgear with a proper amount of stability and support.

How it’s done at our clinic

In many cases, how plantar fasciitis is diagnosed is by a clinical examination. A healthcare professional will perform a number of physical manipulations of the lower extremity to determine whether plantar fasciitis is the cause of the foot agony.

Another method for how plantar fasciitis is diagnosed is through the use of a sonogram or X-rays. Severe inflammation of and damage to the fascia in the lower extremity is can be revealed in these scans.

Once a case of plantar fasciitis has been firmly established, we will collaborate with you to devise the best way forward to reduce and eliminate the agony you have been experiencing and labor towards devising a treatment strategy that best suits your needs. We will collaborate with you to better comprehend the history of lower extremity suffering that you have been experiencing as well as a full inventory of your daily, weekly and monthly motion habits.

After a comprehensive diagnosis and analysis has been executed, the course of treatment may include one or all of the following:

A modification of quotidian activity

This could be as simple as getting plenty of sleep and applying frozen water to the wounded part of the lower extremity. For individuals who do a lot of up and down motions, use their feet often or enjoy cutting a rug, it will be mandatory to cease all activity of this type until the fasciae have had time to completely heal, a period of time lasting about four to six weeks.

For professional sporty types and others who have a high level of vigorous daily activity, alternative calisthenics and movements will be recommended to reduce the burden on the lower extremity while simultaneously maintaining current fitness levels. Swimming and other aquatic aerobic physical therapy techniques have been shown to be effective at conserving fitness levels while reducing the burdens placed on the lower extremities.

Changing footgear

The type and design of your footgear is well-known as a contributing factor to the onset of plantar fasciitis. Low heeled footgear or flat footwear may be mandatory for mandatory who normally wear more elevated shoes. Sporty types and people regularly engaging in vigorous activities will need to transition to a type of footwear with greater rigidity and support for the bottom of their feet. Sandals, flip-flops and other footgear types with minimal underside rigidity will be prohibited.

Home exercises

A number of stretching and muscle toning calisthenics will be designed to assist in the reduction of physical burdens transferring to the fasciae on the bottom of the lower extremity. In some instances, the wearing of a splint during sleep periods will help prevent the fasciae from contracting and causing severe agony upon rising from the bed in the morning.

Orthopedic footwear

In some severe instances, it may be mandatory to wear prescription orthopedic footwear or inserts during the rehabilitation process. Sporty types and people who partake in a great deal of vigorous activity may require special rigid inserts for their footwear or the administration of tape around the bottom center of the lower extremity to keep the fasciae immobile during quotidian activities.


Generally speaking, only mild medications are counseled for incidences of plantar fasciitis. The most common form of medications prescribed for plantar fasciitis are anti-inflammatory pain relievers, often available in over-the-counter dosages and strengths. For aggravated instances of this malady, it may become necessary to inject steroids to the wounded area in order to help curtail inflammation and swelling.


In this instance, an athlete was originally diagnosed with minor quadriceps muscle strain and was treated for four weeks, with unsatisfactory results. When he came to our clinic, the muscle was not healing, and the patients’ muscle tissue had already begun to atrophy.

Upon examination using MSUS, we discovered that he had a full muscle thickness tear that had been overlooked by his previous provider. To mitigate damage and promote healing, surgery should have been performed immediately after the injury occurred. Because of misdiagnosis and inappropriate treatment, the patient now has permanent damage that cannot be corrected.

The most important advantage of Ultrasound over MRI imaging is its ability to zero in on the symptomatic region and obtain imaging, with active participation and feedback from the patient. Using dynamic MSUS, we can see what happens when patients contract their muscles, something that cannot be done with MRI. From a diagnostic perspective, this interaction is invaluable.

Dynamic ultrasonography examination demonstrating
the full thickness tear and already occurring muscle atrophy
due to misdiagnosis and not referring the patient
to proper diagnostic workup

Demonstration of how very small muscle defect is made and revealed
to be a complete tear with muscle contraction
under diagnostic sonography (not possible with MRI)


Complete tear of rectus femoris
with large hematoma (blood)


Separation of muscle ends due to tear elicited
on dynamic sonography examination

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