If you've been struggling with plantar fasciitis, you may have already tried stretching, new shoes, insoles, or even online exercises—yet your heel still hurts. After treating thousands of patients with plantar fasciitis over the past 45 years, I've found one thing to be true:
Before your plantar fascia can heal, the inflammation must come down.
In fact, about 95% of my patients with plantar fasciitis improve with conservative treatment. The key is using the right treatments in the right order.
Why Reducing Inflammation In Plantar Fasciitis Matters
Inflammation is what drives the pain of plantar fasciitis.
When the tissue is inflamed, every step you take irritates it even more. If I don't get that inflammation under control first, many of the other treatments that help heal plantar fasciitis won't work well.
That's why my first goal is always to calm the inflammation and relieve your pain.
How I Treat Plantar Fasciitis in the Office
Every patient is different, so treatment starts with a thorough examination. I'll determine the severity of your condition and use diagnostic ultrasound to evaluate the amount of inflammation in the plantar fascia.
Depending on what I find, I may recommend one or more of the following treatments.
1. Cortisone Injection
If you've had heel pain for a long time and your ultrasound shows significant inflammation, a cortisone injection may be the fastest way to reduce the inflammation and break the pain cycle.
For the right patient, this can provide rapid relief and allow the healing process to begin.
2. MLS Laser Therapy
MLS laser therapy can:
- Reduce inflammation
- Decrease pain
- Stimulate tissue healing
- Speed recovery without injections or surgery
Many patients appreciate that the treatment is painless and requires no downtime.
3. Supporting the Foot (Taping and an AirHeel Brace)
For many people, one of the simplest and most effective treatments is supporting the foot while it heals.
I often use:
- Athletic taping
- An AirHeel brace
These help reduce stress on the plantar fascia every time you walk, giving the injured tissue a chance to recover.
4. Walking Boot
If your pain is severe and you can't walk comfortably despite other treatments, I may recommend a walking boot for a short period.
Temporarily immobilizing the foot can dramatically reduce irritation and allow healing to begin.
5. Anti-Inflammatory Medication
If it's medically appropriate and approved by your primary care physician, I may recommend an oral anti-inflammatory medication to help reduce swelling and discomfort.
How to Reduce Plantar Fasciitis Inflammation at Home
While professional treatment often speeds recovery, there are several things you can begin doing right away to help reduce pain and inflammation.
6. Ice Your Heel
Icing is one of the most effective ways to calm inflammation—and you can start before your first appointment.
Here are two easy methods:
Frozen Dixie Cup Massage
- Fill a small paper cup about ¾ full of water.
- Freeze it.
- Peel back the top inch of the cup.
- Massage the painful area with the exposed ice for 7–10 minutes, three times a day.
Frozen Peas
A bag of frozen peas is inexpensive and molds nicely around your heel and arch, making it another excellent option.
7. Massage the Plantar Fascia
Massage can help reduce soreness and loosen tight plantar fascia tissue.
One of the easiest methods is to:
- Fill a water bottle with water.
- Freeze it.
- Roll your foot back and forth over the frozen bottle for several minutes.
This combines the benefits of massage and icing in one treatment.
8. Apply a Topical Pain Reliever
Topical medications can provide temporary pain relief while reducing inflammation.
Two products I commonly recommend are:
- Biofreeze®
- K2 Cold Therapy®
9. Try Self-Taping
Proper taping can support your arch and reduce stress on the plantar fascia throughout the day. Here's where you can purchase the tape.
Don't Wait Too Long
The longer plantar fasciitis goes untreated, the more difficult it can become to calm the inflammation. Fortunately, most patients improve without surgery when treatment begins early and addresses the underlying inflammation first. Call our office today!
