Avoid running, excess walking or standing, and undue stretching of your sole. Collectively, these initial treatments are known as 'conservative' treatments for plantar fasciitis. A combination of different treatments may help. However, the following treatments may help to speed recovery. It may take several months or more to go. 'Fascia' tissue, like 'ligament' tissue, heals quite slowly.
What is the initial treatment for plantar fasciitis?
Many people have a bony spur of the heel bone but not everyone with this gets plantar fasciitis. A common wrong belief is that the pain is due to a bony growth or 'spur' coming from the heel bone (calcaneum). Often there is no apparent cause for plantar fasciitis, particularly in older people. This can affect your ability to flex your ankle and make you more likely to damage your plantar fascia. If you have a tight Achilles tendon (the big tendon at the bottom of your calf muscles above your heel).For example: athletes who increase running intensity or distance poor technique starting 'off the blocks', etc. If there is overuse or sudden stretching of your sole.If you are overweight, this will put extra strain on your heel.If you have been wearing shoes with poor cushioning or poor arch support.For example, running on the road instead of a track. If you have recently started exercising on a different surface.Also, people with a sedentary lifestyle are more prone to plantar fasciitis. If you are on your feet for a lot of the time, or if you do lots of walking, running, standing, etc., when you are not used to it (the condition is sometimes called 'policeman's heel', as policemen 'walking the beat' were said to be commonly affected).You are more likely to injure your plantar fascia in certain situations. The injury is usually near to where the plantar fascia attaches to your heel bone.
Repeated small injuries to the fascia (with or without inflammation) are thought to be the cause of plantar fasciitis.
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