Treatments for Plantar Fasciitis
Treatments for Plantar Fasciitis
The goal of treatment is to reduce pain, decrease inflammation, and address the underlying biomechanical issues that caused the overload.
1. Rest and Pain Management
Relative Rest: This doesn't mean stopping all activity, but rather modifying activities that worsen the pain. Temporarily switching from running to cycling or swimming can help.
Ice: Applying ice to the painful area (a frozen water bottle works great for rolling the arch) for 10-15 minutes, several times a day, can help temporarily reduce inflammation and pain.
Over-the-Counter Medication: Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen may provide short-term pain relief, but they are not a long-term solution.
Ultrasound therapy: Delivering sound waves into the damaged tissue, which creates deep heat to increase blood flow and stimulate healing. The resulting warmth helps reduce local inflammation, promote blood circulation and soften the scar tissue that can contribute to chronic heel pain. This can be performed by a trained physiotherapist.
2. Strengthening and Stretching (The Long-Term Fix)
Addressing muscle tightness and weakness is crucial for reducing strain on the fascia. A physiotherapist can assess your condition and teach you exercises targeted to your needs.
Calf Stretches: Targeting both the straight-knee (gastrocnemius) and bent-knee (soleus) portions of the calf muscle is essential, as tightness here significantly increases tension on the plantar fascia.
Plantar Fascia Stretching: Specific stretches, like pulling the toes back toward the shin, help elongate the fascia.
Foot and Ankle Strengthening: Strengthening the small intrinsic muscles of the foot (e.g., "short foot" exercises) and the muscles that support the arch helps improve foot stability and shock absorption.
3. Foot Support and Taping
Supportive Footwear: Avoid walking barefoot, especially on hard surfaces. Wear shoes with good arch support and cushioning, particularly around the house.
Custom or Over-the-Counter Orthotics: Arch supports (orthotics) can be used to correct abnormal foot mechanics and evenly distribute pressure across the foot. Simple off-the-shelf orthotics are often effective initially. Otherwise, a podiatrist can fabricate customised insoles.
Taping: Your physiotherapist may use low-dye taping or athletic tape to provide temporary support to the arch, offering immediate relief while strengthening exercises take effect.
4. Night Splints
For persistent morning pain, a night splint can be effective. These devices hold the foot in a slightly dorsiflexed position (toes pointed up) overnight, keeping the plantar fascia and Achilles tendon gently stretched. This prevents the fascia from shortening and reduces that sharp morning pain.
5. Advanced Interventions
If conservative methods are insufficient after several weeks, other options may be explored in conjunction with your doctor or physiotherapist:
Corticosteroid Injections:
A doctor may inject a steroid into the painful area to reduce inflammation. This provides short-term relief to help you get back into walking and exercising.
Extracorporeal Shockwave Therapy (ESWT)
A non-invasive treatment that delivers sound waves to the affected area to promote healing. This has strong evidence for chronic cases.
Key Takeaway
Plantar fasciitis can be stubborn, but with a consistent treatment plan — including stretching, strengthening, and supportive footwear — you can recover fully.
At MoveMed Physio, we provide personalised treatment for plantar fasciitis that targets both pain and the root cause. Our physiotherapists combine hands-on therapy, corrective exercises, and movement retraining to help you walk pain-free again.
References:
Dedes, V., Tzirogiannis, K., Polikandrioti, M., Dede, A. M., Nikolaidis, C., Mitseas, A., & Panoutsopoulos, G. I. (2019). Radial Extra Corporeal Shockwave Therapy Versus Ultrasound Therapy in the Treatment of Plantar Fasciitis. Acta informatica medica : AIM : journal of the Society for Medical Informatics of Bosnia & Herzegovina : casopis Drustva za medicinsku informatiku BiH, 27(1), 45–49. https://doi.org/10.5455/aim.2019.27.45-49
Rathleff, M. S., Mølgaard, C. M., Fredberg, U., Kaalund, S., Andersen, K. B., Jensen, T. T., ... & Olesen, J. L. (2015). High‐load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12‐month follow‐up. Scandinavian journal of medicine & science in sports, 25(3), e292-e300.
Schuitema, D., Greve, C., Postema, K., Dekker, R., & Hijmans, J. M. (2019). Effectiveness of Mechanical Treatment for Plantar Fasciitis: A Systematic Review. Journal of sport rehabilitation, 29(5), 657–674. https://doi.org/10.1123/jsr.2019-0036
Stachelski, R. A., Torrilhas, B., Camboin, F. F., de Lima, D. F., Donin, C. B., Flor Bertolini, G. R., & Buzanello, M. R. (2024). Therapeutic Exercise in Plantar Fasciitis: A Systematic Review with Meta-Analysis. Muscles, Ligaments and Tendons Journal, 14(1), 29-45.
About MoveMed Physiotherapy Singapore
At MoveMed, we support your recovery through purposeful movement.
Our professionally trained physiotherapists at Novena provide tailored sessions in a well-equipped facility—featuring treatment beds, shockwave therapy machines and more —to help you regain strength, mobility, and confidence.
Whether it’s pre-op rehab, pain management or post-op rehab, our team is here to guide your journey every step of the way.
📞 Call / WhatsApp: +65 9627 2000
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