Personal care: plantar fasciitis

    Auteur: Podiatre Montreal

    Self-treatment of heel pain and plantar fasciitis

    Heel pain is the most common problem we treat in our podiatric clinic in Montreal. When not treated promptly, it can become a chronic problem that is difficult to treat. Although this page offers a heel pain treatment program that is effective, we strongly advise you to consult a Podiatrist if you do not get relief within three weeks of self-treatment.

    Most heel pain is caused by plantar fasciitis, and the treatment plan below is designed to help you treat it. There are, however, many causes of heel pain besides plantar fasciitis. This makes it even more important that you seek professional treatment if this treatment plan does not eliminate your heel pain within three weeks.

    Our 10-step plan for the treatment of heel and plantar fasciitis pain

    Try our 10-step treatment plan for heel and arch pain for three weeks. If you don’t get relief by then, consult our Podiatrist.

    1. Wear stable shoes

    They will help you prevent overpronation, the stress that causes increased tension in the plantar fascia. For three weeks, always wear these shoes while standing on your feet.

    2. Use very stable arch supports in your shoes.

    This step is essential to remove the pressure on your plantar fascia and reduce the stress on your heel.

    • Full-length orthesis for plantar fasciitis
    • Full-length plantar orthoses: These plantar supports provide better heel pain relief because they are slightly more curved at the arch of the foot and firmer than other types of orthoses.
    • Prefabricated three-quarter length orthoses: this allows them to reduce more tension in the plantar fascia and in the painful heel. For small shoes, such as soccer and cycling shoes, try the three-quarter-length plantar orthosis.  Avoid buying plantar supports from stores that advertise “custom-made” or “customized” plantar orthotics on TV or radio. These stores sell poor quality foot supports at excessive prices. In addition, foot supports have been shown to be more effective in the treatment of plantar fasciitis than heel pads. Therefore, we recommend avoiding heel pads and using good foot supports instead when treating your heel pain.

    3. Use a pair of sandals with built-in arch supports if you don’t wear shoes around the house.

    The key to heel pain relief is never to walk barefoot during the three-week treatment period. To get relief as quickly as possible, wear shoes with plantar supports or sandals with plantar supports every time you are on your feet.

    4. Wear a splint at night, if you experience pain in the morning.

    Wear it at night for the first two weeks of your treatment.

    5. Stretch daily

    Some studies have shown that daily stretching of the Achilles tendon can help reduce heel pain. Many of our patients find that they can achieve more effective stretching by using stretching devices.

    6. Use a foot massage roller once a day.

    Patients with plantar fasciitis can use the roller for five to ten minutes a day to stretch the plantar fascia and increase flexibility. It can be cooled and we recommend that you keep it in the freezer when not in use.

    7. Use stable shoes with enough room for an orthotic or foot support.

    Go to a good shoe store in your area. We often recommend shoes with stable arch support and ease of use of foot supports and orthotics.

    8. Put ice on your sore heels several times a day.

    Be careful not to freeze your skin. Put on ice for ten minutes and wait another ten minutes before taking it up again.

    9. Reduce your calorie intake if you are overweight.

    It has been shown that even a five kilogram weight gain can considerably aggravate foot and heel problems.

    10. Consult a Podiatrist

    If you are not in better shape within three weeks, consult a Podiatrist immediately.

    To make an appointment, call 514 931-6111 or visit

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      Podiatre Montréal
      1826 Sherbrooke O,
      Montreal, QC H3H 1E4