Author: Niki L. Carayannopoulos, DO
For many people throughout Houston, plantar fasciitis (heel pain) prevents a healthy, happy lifestyle. Frequently resulting from overuse, obesity, or poor footwear, plantar fasciitis is characterized by a sharp pain in the heel that typically worsens when first standing up after waking; pain tends to gradually lessen throughout the day.
A new infographic from Mayo Clinic provides some practical suggestions for caring for plantar fasciitis. (You can find the full infographic at the bottom of the page.)
Plantar Fasciitis Fast Facts
- 1 million doctor visits per year are due to plantar fasciitis.
- One study of distance runners found a prevalence of 17.5%
Healing from plantar fasciitis can take weeks or even months. Most patients recover fully in three to nine months. Focused self-care efforts, however, can help reduce this healing period.
5 Self-Care Tips for Plantar Fasciitis
Here are five things you can do for yourself to have a faster recovery from plantar fasciitis:
- New Shoes. Don’t run in worn-out shoes; running shoes should be replaced after about 400-500 miles.
- Arch Stretches. Grab toes and gently pull them towards you.
- Icing. Apply cloth-covered ice pack or frozen water bottle to heel for 15-20 minutes three to four times per day.
- Tennis ball. Place a tennis ball under your arch and roll with moderate pressure front to back.
- New sport. Switch to lower-impact exercise such as biking or swimming.
Plantar Fasciitis Treatment Options
Not all cases of heel pain will resolve through self-care alone. If self-care is insufficient, your Houston sports medicine doctor may be able to help. Surgery is rarely required for plantar fasciitis. Instead, you may find relief through some of these medical treatments and therapies…
- Shoe inserts. Help support arch and decrease plantar fascia stress.
- Night splints. Keep the plantar fascia stretched overnight.
- Taping. Carefully positioned athletic tape may reduce strain and pain.
- Injections. Steroid medication or platelet-rich plasma injections may help relieve pain.
See a Houston Sports Medicine Doctor Near You
To learn more about your plantar fasciitis care options, contact a Houston sports medicine doctor near you. Call Houston Institute for Sports Medicine & Orthopedics at (713) 756-5546 to schedule an appointment. You can also schedule your appointment online.
Please consult with your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.