Plantar Fasciitis is a condition of the foot caused by the muscle connecting the heel to the toes (through the arch) becoming strained or torn. The pain is usually worst in the morning or after sitting for long periods. Stretching and anti-inflammatory medicines can help the pain.
Taping or splinting the ankle at night
Taping or splinting the ankle at night so that the 90 degree angle is held can also help relieve pain of Plantar Faciitis. Using an ACE bandage, wrap the ankle and foot in a criss-cross pattern so that the ankle stays at a 90 degree angle to the foot. Do not wrap tightly enough to restrict circulation, but make sure you cannot move the foot out of the 90 degree angle without effort. You can also buy splints that are specifically designed to support and stretch the muscle. These are sometimes more comfortable because they do not enclose the entire foot but allow for air circulation. They are also easier to put on and faster to put on and remove than an ACE bandage.
Stretching the muscle
After sleeping in the ACE bandage, you need to stretch the muscle that runs from the heel to the toes . Remove the bandage while still in bed and exercise the muscle by flexing the foot upward to a 90 degree angle from the ankle then pointing the toes fully down. Flex and hold, and then release, several times before getting out of bed each morning to help alleviate morning pain. The same exercise can be done when you sit for long periods of time.
Taping the ankle is not practical during the day, but you can do the exercises during the day. Anytime you feel the pain, point and flex the foot to stretch the muscles. Also, you can use an anti-inflamatory like Ibuprofen to reduce swelling in the muscle. Make sure that your shoes have good arch support. You can purchase inserts that provide extra arch support. You should wear these in both shoes, even if only one foot has pain.