Ice

Applying Ice or heat to the Plantar Fascia has been effective in reducing symptoms short term in a handful of patients but is not guaranteed to work for everyone.

You could start by rolling your foot on a frozen water bottle for 10 minutes every few hours and see if it helps you. Remember to put a towel between your skin and the bottle to avoid ice burns.

Night socks

There is a range of night socks available – some more comfortable than others, it’s important to find the one that you find most comfortable! Night socks don’t work with everyone however, they are only effective for about 1/3 of people.

Reducing the load on your foot!

This is the most important tip we can give you. The act of adjusting your activity levels and reducing the stress on your plantar fascia can bring some decrease in symptoms – the important part then is how we load it back up.

Load it back up

Once the pain has settled a gradual loading programme has been shown to be the best way to gain long lasting relief from this frustrating condition.

Hopefully, this blog gave you some valuable information that you can use to start returning to the activities you love!

If you have any questions or concerns at all don’t hesitate to get in contact with us here at Pain and Performance Clinic by calling us on 01 9079633.

One of the main causes of injury is sudden increases in training load. This is especially true if you are poorly conditioned. However it can also be true if you are doing way too much training. (Tim Gabbett has done a lot of research in this area).

Here at the clinic, we see plenty of patients suffering from heel pain. They almost always have a similar story:

“I have an extremely painful sensation right on the heel of my foot”