Plantar fasciitis is a condition that occurs on the bottom of the foot. Pain begins increasing with every step, especially first thing in the morning. The pain can be a dull ache or a sharp stabbing pain. The plantar fascia becomes injured with standing, walking, jumping, or everyday activity. Just like any of the other injured tissue in the body, tissue damage releases chemical markers that trigger pain and inflammation. Ice therapy helps decrease the pain and inflammation.
Start by placing the ice pack on the ground. Place a thin sheet or paper towel on top of the ice. Then gently place your foot on the ice pack.. Your foot should feel cool but not painful during the procedure. Ice can be applied to your foot in 15 minute intervals. Ice for 15 minutes and then take your foot off the ice pack for 15 minutes leading area warm up. Repeat this process several times in the next few hours.
With plantar fasciitis the people who ice the most get better the fastest. When I hear people say they have had plantar fasciitis for several years, I am always amazed that they have never tried to ice multiple times a day. I've never had a patient say icing didn't help their plantar pain when they iced 5-10 times a day.