Plantar fasciitis is probably the most common cause of pain under the heel. As part of our Plantar fasciitis rehabilitation program, we encourage the use of support taping, plantar night socks/splints, cold therapy, foot massage rollers and, in particular, arch support insoles where appropriate.
It is unlikely any single product is a magic cure for heel pain, but when used as part of a full treatment and exercise routine they can be highly effective. Here are my top six products for treating Plantar fasciitis.
Plantar Fasciitis Night Sock
Wear a plantar fasciitis sock overnight to stop your plantar fascia (foot arch) tightening while you sleep.
During the night, your calf muscles and plantar fascia shorten. When you take your first steps in the morning, the tightened fascia pulls on its attachment at the heel, causing pain. A plantar fasciitis sock or night splint keeps your foot in a gentle stretch through the night.
Cold Therapy Gel packs
Apply cold therapy to your heel to reduce pain and inflammation, especially in the early stages of injury.
Cold therapy gel packs work best as they are more effective and convenient than a bag of peas. Keep one in the freezer and apply it for 10 minutes at a time. Aim for at least 3 sessions per day, or every 2 hours if your pain is more severe. Also great for heat therapy.
Foot Massage Balls
Foot massage plays an important role in treating plantar fasciitis. It reduces tension and helps stretch your plantar fascia.
Roll a massage ball or similar object under your foot for 5 to 10 minutes to create a massage and stretching effect. Combine this with regular stretching exercises for the best results.
Plantar Fasciitis Insoles
Overpronation often contributes to plantar fasciitis. When your foot rolls inward or flattens, it overstretches the arch with every step. This repeated strain places stress on the plantar fascia at the heel, leading to pain and, over time, degeneration.
Arch support or orthotic insoles control your heel position and limit excessive pronation. This reduces strain on the plantar fascia, eases pain, and helps your foot recover. They also play a key role in preventing the problem from returning.
Zinc Oxide Sports Tape
A simple roll of 1-inch non-stretch zinc oxide tape can instantly relieve symptoms. A plantar fasciitis taping technique supports the arch of your foot allowing it to rest and recover.
We recommend the highest quality or 1-inch zinc oxide tape. This sticks for longer on your foot and lasts longer because it doesn’t stretch as much.
Plantar fasciitis night splint vs Sock
Which is better? Night sock or night splint?
Having sold and used both myself, I find both to be highly effective. I prefer a sock these days because it is easier to put on and more comfortable to wear in bed.
Something to be aware of though is if you put either on too tight, then you find yourself waking up in discomfort because your foot arch has tightened. If this is the case then remove the Plantar fasciitis sock and try again the following night but loosen it a little. You should find that within a few days, you can comfortably wear it for most of the night, by which time your Plantar fasciitis heel pain has significantly reduced or gone.