1. Stretching exercises. Exercises that stretch out the calf muscles help ease pain and assist with recovery. Avoid going barefoot. When you walk without shoes, you put undue strain and stress on your plantar fascia.
2. Ice: Putting an ice pack on your heel for 20 minutes several times a day helps reduce inflammation. Place a thin towel between the ice and your heel; do not apply ice directly to the skin.
3. Limit activities: Cut down on extended physical activities to give your heel a rest.
4. Shoe modifications: Wearing supportive shoes that have good arch support and a slightly raised heel reduces stress on the plantar fascia.
5. Medications: Oral non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may be recommended to reduce pain and inflammation.
OTC Anti-inflammatory medication such as Tylenol or Motrin
Heel lift 1/4” piano felt both sides
If that is unsuccessful, you need immobilization with boot cast and see a foot specialist as you have a potential for a tear or fracture. It is always better to get an accurate diagnosis before embarking on a treatment plan for best results.
medicine such as acetaminophen or ibuprofen if tolerated. Typically, this is a self-limiting process, but may require 6-9 months to fully recover. If pain becomes notably severe and does not demonstrate improvement, then an evaluation by foot and ankle specialist may be indicated.