Someone who experiences pain in the heel with the first few steps they take each morning, when they are climbing steps, or standing on their tiptoes may be suffering from plantar fasciitis. He or she may also complain of pain in the bottom of their heel whenever placing weight on the foot. Plantar fasciitis is a common cause of heel pain, and is an inflammation within the heel pad which contains fibrous tissue. This tissue, known as fibrous plantar fascia, runs from the heel all the way to the toes.

This pain usually develops over a course of time, but can begin suddenly and without warning. Most individuals will first notice the most pain when they arise from bed in the mornings. Plantar fasciitis usually affects one foot; however, both feet can be affected at the same time.

Diagnosing Plantar Fasciitis

The physician will probably order an x-ray to rule out any type of fracture such as a stress fracture or possible bone spurs. He or she will ask questions regarding the nature of the pain and when it is most bothersome. Normally, the physician will start with the use of a night splint to help with pain. If the physician does suspect a stress fracture, an MRI scan will be obtained.

10 Tips to Help Relieve Plantar Fasciitis

Self-care can help with the pain and inflammation, such as wearing a night splint; however, full recovery may take as long as six months or longer. It is important to be patient, and to let the physician know if none of these self-care methods brings about relief.

1. Rest is the number one treatment. Relaxing while having the feet elevated can help to reduce pain at the end of the day.

2. For pain relief and swelling, acetaminophen or any other over-the-counter anti-inflammatory medication, may help. Make sure these medications will not interfere with any other medications currently being taken.

3. For any activity that causes pain, the application of ice for 20 minutes after the activity can help to ease pain.

4. Try a gentle foot massage. Be careful not to press too firmly on the heel as this may cause more pain. A therapeutic foot massager is available from online companies carrying homecare medical supplies.

5. There are several foot stretching exercises that not only increase flexibility, and if done first thing in the morning, can help to loosen the tissues that have tightened overnight. Ask a physician for stretching exercise suggestions.

6. Daily foot exercises will help to strengthen the muscles of the feet.

7. When running, it is best to wear soft-soled shoes.

8. A podiatrist can suggest an insert or heel cup to wear in the shoes, which can be found through home medical products companies. Also, a night splint can be worn while sleeping, which helps to stretch the calf and arch and keep the tissues from contracting. It is best to avoid strenuous activities and sports until the healing process is complete.

9. Buy shoes with heels no more than 2 inches high. Check for good shock absorbency and arch support.

10. Taping of the foot has reportedly helped to alleviate heel pain if applied correctly.