The excessive pulling or stress on the plantar fascia must be controlled. Treating your symptoms alone will not provide long-term relief of your heel pain. You must address the cause of your heel pain. Abnormal functioning of your feet is usually to blame. This stress must be reduced to allow the healing process to begin. This is achieved by wearing proper footwear and using a supportive insert or custom foot orthotic in both shoes.
If muscle tightness is present, it is necessary to stretch these areas to increase your flexibility. One of the main stretches involves the tissue along the bottom of the foot. To do this, sit with your legs extended and use a towel looped around the front of your foot. Pull forward toward your body until you feel a gentle stretch. Do not overstretch to the point where it is painful! Hold this position for 30 seconds and repeat 3-5 times. Do this 3 times each day.
Strapping or taping the foot will lift the arch to reduce the stress on the plantar fascia. This is done in the office as a short term measure until your custom foot orthotics can be fit. A temporary heel lift can also be used in both shoes to help reduce your pain.