If you have usually high arches, which can also lead to plantar fasciitis, cushion
the heel, absorb shock and wear proper footwear that will accommodate and
comfort the foot.
The reason plantar fasciitis hurts so badly is that when you are sleeping at
night, the tissue shortens and it stays that way for hours. When you take that
first step, it is forced to lengthen and it feels like you just pulled a muscle that
was already extremely tight.
If you look at over-the-counter options or see a podiatrist or orthopedist,
they will often recommend wearing a night splint to keep your foot in dorsi
flexion (i.e. flexed towards the shin). By keeping it in that position the entire
duration you are sleeping or relaxing, this will keep the plantar fascia
lengthened, so there is no pain associated with that first step.
If you decide not to wear a night splint, not seek medical attention, or persist
in activities that irritate that area, you will run the risk of continually tearing
the area that is already injured, possibly severing the plantar fascia or
developing heel spurs that can be created during the healing process.
If you completely tear the fascia, most doctors will prohibit you from doing
any type of activity for at least one year. The severity of this type of condition
is just like tearing an Achilles tendon when it comes to the recuperation time.
Common Plantar Fasciitis Treatments
Other common treatments include stretching exercises, plantar fasciitis night
splints, wearing shoes that have a cushioned heel to absorb shock, and elevating
the heel with the use of a heel cradle or heel cup. Heel cradles and heel cups