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Plantar Fasciitis: 5 Self-Treatment Mistakes You May Be Making

Plantar Fasciitis is a prevalent and often painful foot condition that occurs when the thick band of tissue, known as the plantar fascia, becomes inflamed. While self-treatment is a common approach to managing this condition, it’s crucial to be aware of potential mistakes that can hinder the healing process. In this blog, we will delve into five self-treatment mistakes you might be making and explore effective ways to rectify them.


One of the most common pitfalls in managing plantar fasciitis is the misdiagnosis of foot pain. Assuming that all heel discomfort is attributed to plantar fasciitis can lead to ineffective treatment methods. It is essential to consult with our seasoned podiatrist, to ensure an accurate diagnosis. Various foot conditions share similar symptoms, and a precise diagnosis is a foundation for an effective treatment plan.

By seeking professional advice, you can identify the root cause of your foot pain and tailor your self-treatment approach accordingly. Whether it’s plantar fasciitis or another condition, a correct diagnosis is the first step towards successful recovery.

Misuse (Or Overuse) of Ice

While ice can be a valuable tool for managing pain and inflammation associated with plantar fasciitis, its misuse can lead to adverse effects. Applying ice directly to the skin without a protective barrier can cause frostbite and damage the skin. To avoid this, always use a cloth or towel as a barrier between the ice pack and your skin.

Additionally, it’s crucial to limit ice application to 15-20 minutes at a time, allowing the skin to warm up between sessions. Icing too frequently or for prolonged periods may constrict blood vessels and impede the body’s natural healing processes. Strike a balance by using ice as a part of your overall treatment plan and following recommended guidelines for safe and effective application.

Shockwave Therapy

In addition to MLS Laser Therapy and EMTT, Shockwave Therapy, or Extracorporeal Shock Wave Therapy (ESWT) is a cutting-edge treatment for sports injuries. This non-invasive technique uses acoustic waves to stimulate the healing process. Shockwave therapy is known for its effectiveness in promoting tissue regeneration, reducing pain, and improving mobility. It can be particularly beneficial for conditions like tendinopathies, muscle injuries, and other soft tissue disorders.

Custom Orthotics

Orthotics play a pivotal role in preventing and treating sports injuries, particularly those related to the lower extremities. Custom orthotics, specifically designed for an individual’s unique biomechanics, provide essential support and stability. These personalized insoles can correct imbalances, alleviate strain on joints, and enhance overall performance.

The importance of custom orthotics lies in their ability to address specific biomechanical issues that contribute to sports injuries. Whether dealing with overpronation, supination, or structural abnormalities, custom orthotics can provide the necessary support to prevent injuries and promote optimal biomechanical function. Integrating custom orthotics into your sports routine is an investment in injury prevention and long-term musculoskeletal health.

Using Painkillers to Cheat on Rest

Painkillers, whether over-the-counter or prescription, are often relied upon to mask the symptoms of plantar fasciitis temporarily. While they can provide relief, using painkillers to push through activities and neglecting the need for adequate rest can be detrimental to the healing process.

Pain is the body’s way of signaling that something is wrong, and masking it with painkillers may lead to further damage. Instead of using painkillers as a primary solution, prioritize rest and give your feet the time they need to heal. Allow your body to recover naturally and gradually reintroduce activities under the guidance of our seasoned team.

The Right Treatment at the Wrong Time

Effective self-treatment for plantar fasciitis involves a combination of stretching exercises, massages, and other therapeutic interventions. However, the timing of these treatments is just as crucial as the treatments themselves. Implementing the right treatment at the wrong time can hinder progress and prolong recovery.

Follow a structured routine recommended by our podiatrist, incorporating appropriate treatments at specific stages of your healing process. For instance, focusing on gentle stretching and mobility exercises during the acute phase of inflammation and gradually progressing to more intense activities as your condition improves. This strategic approach ensures that you are applying the right treatment at the right time, optimizing the effectiveness of your self-care routine.

Woman touching her heel

Inconsistent Treatment and Rehab

Consistency is a cornerstone of successful plantar fasciitis self-treatment. Skipping exercises, neglecting recommended stretches, or ignoring rehabilitation protocols can impede progress and prolong recovery. Establishing a daily routine and adhering to it diligently are essential for seeing positive results.

Create a comprehensive plan that includes a mix of stretching exercises, strength training, and targeted therapies. Consistency in your self-treatment regimen will contribute to improved flexibility, reduced pain, and enhanced overall foot health. Consider seeking guidance from our experienced team to develop a personalized and sustainable plan that aligns with your specific needs and lifestyle.

Effectively managing plantar fasciitis through self-treatment requires awareness of potential pitfalls and a commitment to making informed choices. By avoiding common mistakes such as misdiagnosis, ice misuse, reliance on painkillers, mistimed treatments, and inconsistency in rehabilitation, you can significantly enhance your recovery journey.

Remember, while self-care is crucial, seeking professional advice remains paramount. Don’t hesitate to consult with our podiatrist to develop a tailored treatment plan that addresses your unique condition.

For personalized guidance or to schedule a consultation, please feel free to reach out to our experienced team. Contact us to take control of your plantar fasciitis management and embark on a path to recovery.

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