How to Find Lasting Plantar Fasciitis Relief

Do your first steps in the morning feel like you're walking on broken glass? Do your heels start throbbing after a long day? You might be dealing with plantar fasciitis. This condition is one of the most common causes of heel pain, and it can seriously disrupt your daily life.

The good news? Relief — and not just temporary relief — is possible. With the right combination of treatments and foot care habits, many people find long-lasting relief and even prevent plantar fasciitis from coming back.

Our board-certified podiatrist, Kelly L. Geoghan, DPM, has years of experience diagnosing and treating plantar fasciitis. In this blog, we cover practical tips and proven treatments that can help you walk away from heel pain.

Know thy enemy

Plantar fasciitis happens when the thick band of tissue that runs along the bottom of your foot, becomes inflamed. The plantar fascia supports the arch of your foot and absorbs shock, but when it’s overstretched or overused, tiny tears can form, leading to inflammation and pain.

That sharp, stabbing heel pain is most noticeable:

First thing in the morning
After sitting for long periods
After, but not during, exercise

A number of things can increase your risk of developing plantar fasciitis, including:

Flat feet or high arches
Wearing unsupportive shoes
Standing or walking on hard surfaces for long hours
Sudden increase in activity or exercise
Tight calf muscles or Achilles tendons
Carrying extra weight

Understanding the cause of your pain can help you and Dr. Geoghan build a personalized plan that works.

First steps to managing pain

If your pain is new or mild, you can often start treating plantar fasciitis conservatively. These at-home treatments might offer some relief.

Stretch, stretch, stretch

Tight calf muscles and a tight plantar fascia make your pain worse. Stretch your calves, Achilles tendon, and the bottom of your foot regularly, especially in the morning and before bed.

Apply ice

Use an ice pack or a frozen water bottle rolled under your foot for 15-20 minutes a few times a day to reduce inflammation.

Wear supportive shoes

Ditch the flip-flops and flat shoes for a while. Look for shoes with arch support and cushioned soles, even indoors. Going barefoot on hard floors can make the pain worse.

Take a break

If your heel hurts, give it a rest. Reduce activities that aggravate your symptoms, namely high-impact ones like running or jumping. Low-impact activities like swimming, biking, and even tai chi can still pack an exercise punch without further damaging your foot.

Manage your weight

Carrying extra pounds puts added stress on your feet. Losing some of that weight can take the pressure off, allow your body to heal, and keep injuries from happening in the future.

Taking it a step further

While at-home remedies can ease the pain or, in mild cases, help you heal, lasting relief often requires a more targeted approach. Here’s what we may recommend:

Custom orthotics

These specially made inserts support your arch and reduce strain on the plantar fascia. Unlike generic drugstore options, custom orthotics are tailored to your exact foot shape and gait.

Night splints

Wearing a night splint while you sleep keeps your foot stretched, reducing morning pain and stiffness.

Physical therapy

A physical therapist can guide you through exercises to gently stretch the plantar fascia, strengthen the surrounding muscles, and improve circulation and inflammation. Improved flexibility and strength mean less pain.

Injection therapy

If the inflammation is severe or doesn’t respond to conservative care, we may suggest a corticosteroid injection to reduce pain and swelling.

Shockwave therapy (MLS laser therapy and ESWT)

MLS laser therapy and extracorporeal shockwave therapy (ESWT) are two noninvasive treatments that use laser energy and sound waves, respectively, to stimulate healing in the plantar fascia. It’s a great option for chronic cases that haven’t responded to other treatments.

Surgery

Only in the most severe cases of treatment- and therapy-resistant plantar fasciitis do we recommend procedures like a fasciotomy to release part of the tight plantar fascia. Dr. Geoghan is extensively trained in the most advanced and modern surgeries.

When to see us for treatment

If you’ve been dealing with heel pain for more than a few weeks, or if it’s getting worse despite rest and conservative treatment, it’s time to schedule an appointment. Dr. Geoghan can rule out other causes — such as a heel spur or nerve issue — and recommend a treatment plan tailored to you.

Don’t wait until the pain starts affecting your mobility or mood. The sooner you get help, the faster you can get back to living pain-free. Contact Kelly L. Geoghan, DPM, in Lutherville, Maryland, today to schedule an appointment and get answers to get started on your path to less heel pain.