Most common cause of heel pain. Managed with supportive footwear, ice therapy (15–20 minutes, 3–4 times daily), and NSAIDs for pain relief. For persistent symptoms, try stretching exercises and night splints, which help alleviate tension on the plantar fascia. Consult a doctor for refractory cases to explore corticosteroid injections, physical therapy, or advanced options like ESWT or surgery. Recovery may take 6–18 months, with most patients improving with at-home therapy.
January 13, 2025

Plantar Fasciitis: Proven Strategies to Recovery

Evidence-Based Over-The-Counter Guide

William Shen

William Shen

Co-founder & CPO

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Most common cause of heel pain, especially in people 40-60 years old and women. Plantar fasciitis is inflammation of the plantar fascia, a thick band of tissue that supports the arch of the foot, leading to heel pain, especially in the morning or after prolonged rest. Treatment aims to relieve pain and reduce inflammation.

Plantar Fasciitis: Proven Strategies to RecoveryAnticipatory guidance: Prolonged recovery expected: 6-18 months. At-home prescription-free therapy should improve symptoms in ~80% of patients. See a doctor if at-home therapy yields no improvement after 6 weeks.

First-line recommendations:

  • Supportive footwear: Use shoes with good arch support and cushioning. Consider orthotic insoles or heel cups. Pre-made orthotics tend to be equally effective as custom-made ones for plantar fasciitis.

  • Ice therapy: Apply ice to the heel for 15-20 minutes 3-4 times daily to reduce inflammation. An ankle ice pack wrap can help.

  • NSAIDs: Reduce pain and inflammation. Ibuprofen: 200-400 mg PO every 6-8 hours as needed. Naproxen: 220 mg orally every 8-12 hours as needed. Do not exceed the daily maximum dose indicated on the medication label. Typically a suboptimal response as inflammation is not the primary process.

Second-line recommendations:

How a doctor can help:

  • Corticosteroid injections for severe, refractory cases. Use sparingly due to potential side effects (e.g., fascia weakening).

  • Physical therapy referral to address biomechanical issues.

  • Extracorporeal shock wave therapy (ESWT) or platelet-rich plasma (PRP) injections for chronic cases.

  • Surgery (e.g., plantar fascia release) in rare, nonresponsive cases.


Citations

Trojian T, et al.. Plantar Fasciitis. Am Fam Physician. 2019; 99(12): p.744-750. pmid: 31194492.

Landorf, K. B., Keenan, A. M., & Herbert, R. D. (2006). Effectiveness of foot orthoses to treat plantar fasciitis: a randomized trial. Archives of internal medicine, 166(12), 1305-1310.

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