Managing Plantar Fasciitis During the Holidays: Best Treatment Options

female feet at home

In short,

  • Learn how to manage plantar fasciitis pain during the holidays.
  • Discover effective home remedies and when to seek professional help.
  • Find out how to prevent plantar fasciitis from disrupting your holiday activities.

Plantar fasciitis often requires consistent care — especially during the busy holiday season when extra standing and walking can make heel pain worse. The best treatment for plantar fasciitis usually involves a combination of rest, stretching, and supportive footwear.

At The Centers for Advanced Orthopaedics Orthopaedic Associates of Central Maryland Division in Columbia, MD, our specialists provide advanced care to help you stay active and pain-free through the holidays and beyond.

Understanding Plantar Fasciitis and Holiday Activities

Plantar fasciitis happens when the plantar fascia — a thick band of tissue running along the bottom of your foot from heel to toes — becomes irritated or inflamed. This irritation often causes sharp, stabbing heel pain, especially when you first get out of bed in the morning or after resting.

According to the Mayo Clinic, plantar fasciitis is one of the most common causes of heel pain, often linked to overuse, improper footwear, or sudden increases in activity. Holiday activities like shopping, cooking, or walking long distances can aggravate symptoms.

How Holiday Activities Can Aggravate Plantar Fasciitis

  • Standing for long periods while cooking or shopping.
  • Walking and traveling more than usual, often in unfamiliar places.
  • Wearing shoes that don’t provide enough support, like high heels or dress shoes.

Ways to Relieve Plantar Fasciitis Without Surgery

The best treatment for plantar fasciitis usually starts with methods that don’t involve surgery. These methods focus on reducing irritation, helping the tissue heal, and easing pain.

Home Remedies for Plantar Fasciitis

  • Stretching: Regularly stretch your calf muscles and the plantar fascia. A simple stretch is to pull your toes back towards your shin and hold for 30 seconds. Repeat several times a day.
  • Ice: Apply ice packs to the painful area for 15-20 minutes several times a day to reduce irritation. Always wrap the ice pack in a towel to protect your skin.
  • Supportive Shoes: Wear shoes that fit well and have good arch support and cushioning. Avoid wearing flat shoes or high heels. You might also consider using shoe inserts (orthotics) for extra support.
  • Rest: Avoid activities that make your pain worse. Try to reduce the amount of time you spend standing or walking.
  • Over-the-counter pain relievers: Medicines like ibuprofen (Advil, Motrin) or naproxen (Aleve) can help reduce pain and swelling. Always follow the instructions on the label and talk to your doctor if you have any questions.

How Physical Therapy Can Help

A physical therapist can design a custom plan to strengthen your foot and calf muscles, improve flexibility, and decrease pain. They’ll also teach proper stretching techniques and recommend supportive footwear. Physical therapy can significantly speed up recovery and reduce the chance of recurrence.

 

If needed, your therapist may refer you to a podiatrist or orthopedic specialist for further evaluation.

When Other Treatments Are Needed for Plantar Fasciitis

If simple treatments don’t provide enough relief after a few weeks or months, your doctor might suggest other options. It’s important to talk these over with your doctor to decide what’s best for you.

  • Injections: Corticosteroid injections can reduce swelling and pain, but they’re not a long-term fix. Getting injections too often can weaken the plantar fascia and make it more likely to tear.
  • Night splints: These splints hold your foot in a stretched position while you sleep, which can help stretch the plantar fascia and keep it from tightening up overnight.
  • Extracorporeal Shockwave Therapy (ESWT): This treatment uses sound waves to help the plantar fascia heal.

When to Seek Professional Care for Plantar Fasciitis

If your heel pain continues despite home remedies, see a foot specialist or orthopedic doctor.

Getting an accurate diagnosis helps rule out other causes, such as stress fractures or nerve issues. Early intervention can prevent chronic pain and long-term complications.

Best Treatment for Plantar Fasciitis in Columbia, MD

At The Centers for Advanced Orthopaedics Orthopaedic Associates of Central Maryland Division, our experienced specialists for feet offer personalized treatment plans for plantar fasciitis — from conservative therapy to advanced options when needed. We’re here to help you get back on your feet comfortably and confidently.

Call The Centers for Advanced Orthopaedics at (410) 644-1880 or use our online appointment scheduler to schedule an evaluation.

Our team in Columbia, MD, provides expert diagnosis and the best treatment for plantar fasciitis, helping you move pain-free and enjoy the holidays.

 

 

 

 

 

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