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Physical exertion, especially in sports such as:
- A sudden increase in exercise intensity or duration
- Physical activity that stresses the plantar fascia
- People who spend a lot of time standing
- A sudden increase in activities that affect the feet
- Obesity or weight gain
- Pre-existing foot problems, including an abnormally tight Achilles tendon, flat feet, or an ankle that rolls inward too much
- Poor footwear
- Pain on the sole of the foot near the heel
- Heel pain when taking the first steps in the morning
- Tenderness when touching the sole or heel
- Pain that increases over a period of months
- Ice—Apply ice or a cold pack to the heel and arch for 15 to 20 minutes several times a day. Wrap the ice or cold pack in a towel. Do not apply the ice directly to your skin.
- Night splint—A special splint that will hold your foot in a neutral position while sleeping.
- Orthotics—Special shoe inserts that support the mid-arch region of your foot. Inserts that are not customized may work just as well as those that are customized.
- Avoid running and other activities that may worsen pain.
- Begin stretching exercises to lengthen the Achilles tendon and plantar fascia as recommended by your doctor. This is usually done when pain has lessened or improved.
- Wear appropriate and well-fitted footwear during sports and exercise.
- Do stretching exercises for the Achilles tendon and plantar fascia.
- Increase the intensity and duration of exercise gradually.
- Maintain an appropriate weight.
American Academy of Orthopaedic Surgeons http://www.aaos.org
American Academy of Physical Medicine and Rehabilitation http://www.aapmr.org
Ontario Podiatric Medical Association http://www.opma.ca
Plantar fasciitis. EBSCO DynaMed website. Available at: https://dynamed.ebscohost.com/about/about-us. Updated November 2, 2012. Accessed November 19, 2012.
Plantar fasciitis. Focus on the basics. Mayo Clin Health Lett. 2012;30(8):7.
Plantar fasciitis and bone spurs. American Academy of Orthopaedic Surgeons website. Available at: http://orthoinfo.aaos.org/topic.cfm?topic=A00149. Updated June 2010. Accessed November 19, 2012.
Pommering TL. Ankle and foot injuries in pediatric and adult athletes. Prim Care. 2005;32:133-161.
6/5/2009 DynaMed's Systematic Literature Surveillance https://dynamed.ebscohost.com/about/about-us: Baldassin V, Gomes CR, et al. Effectiveness of prefabricated and customized foot orthoses made from low-cost foam for noncomplicated plantar fasciitis: a randomized controlled trial. Arch Phys Med Rehabil. 2009;90:701-706.
- Reviewer: Brian Randall, MD
- Review Date: 06/2013
- Update Date: 06/24/2013