So you are fed up with your plantar fasciitis. You've tried rest, and that didn't help. Orthotics relieved some pain throughout the day and while running, but the sharp, stabbing pain as you take your first steps in the morning is still the worst.
Introducing night splints, the plantar fasciitis treatment that works while you sleep!
Yes, you read that right. You don't have to take time out of your day to perform exercises (although I recommend you do), no stretching, no rolling your foot on a frozen water bottle. All you have to do is wear a splint at night.
So you get online to order your night splint, and you become overwhelmed with options. Every company claims their splint is "the best." There are socks, splints, and even rigid casts.
I frequently hear a question in the clinic "How do I choose a night splint for my plantar fasciitis?"
The answer is straightforward. In this article, I want to tell you how you should choose the proper night splint for plantar fasciitis, and at the end, I'll let you know my favorite.
What Is a Plantar Fasciitis Night Splint?
Before we get too far, let's start with the basics.
A plantar fasciitis night splint is a splint worn at night to help alleviate symptoms (especially in the morning) and help treat plantar fasciitis.
They come in various shapes, styles, and sizes, all based on the same premise. Gently stretch the plantar fascia while you sleep.
How Does a Plantar Fasciitis Splint Work?
Without getting too far into it, plantar fasciitis happens when the plantar fascia causes too much tension on your heel. If you have a tight plantar fascia, there is more pull on your heel, causing inflammation and pain and ultimately leading to plantar fasciitis.
So why is it so painful in the morning if I am not "stressing" my foot at night?
When you sleep, you sleep with your foot pointing down. I know, weird, but everyone does it, creating a problem for people with plantar fasciitis. When your foot is pointed down, your plantar fascia is shortening, AKA tightening. When you take your first steps in the morning, you stretch the plantar fascia. The stretching of your plantar fascia after tightening all night causes your first steps in the morning to be painful.
The plantar fasciitis splint works by placing the plantar fascia on a prolonged gentle stretch by pulling your toes and ankle up towards your shin. This means your plantar fascia won't shorten at night and it won't feel like you are walking on glass in the morning.
Do Night Splints Work for Plantar Fasciitis?
Absolutely. Research has shown night splints can significantly improve plantar fasciitis symptoms. If you're bored, you can read this study here.
The research has also shown night splints are even more effective when combined with other treatment methods such as; orthotics, icing, stretching, and a good rehab program. Once again, you can read the study here if you're bored.
Benefits of Using a Plantar Fasciitis Splint
There are two main benefits of using a night splint for plantar fasciitis.
- Decreased pain when you wake up in the morning
- Speed up the healing process
We already talked about how a night splint does not allow your plantar fascia to tighten while you sleep, making your first steps less painful.
But they can also speed up your recovery from plantar fasciitis. This is because you are stretching your plantar fascia at night.
That's right. You are treating yourself when you sleep. Talk about productivity.
The Number One Factor to Consider When Purchasing a Night Splint for Plantar Fasciitis
Sure every company will claim their night splint is the "best for plantar fasciitis." However, the best splint is one you will wear every night.
What this means is it needs to be comfortable. If it's not comfortable, you're not going to sleep. I can guarantee the night splint is coming off if you're not sleeping.
Traditional Night Splints Vs. Sock Night Splints
A rigid night splint.
A sock night splint.
Two primary varieties of night splints for plantar fasciitis are a boot-style brace and a sock splint. Don't overthink this one. The main difference is exactly what you think. The boot-style brace is rigid, usually made from plastic, while the sock is made of fabric.
It should be a no-brainer. The sock is going to be more comfortable for you while you sleep.
Front Strap Vs. Heel Support
Front strap night splint.
Heel night splint.
Where the stretch comes from is another factor you need to consider. There are two main options here a strap pulling your foot up or from the support of the splint.
Believe it or not, researchers looked at the difference between the two. They found they both worked. However, the splints with a strap in the front were far more comfortable. I'll leave the article here.
P.S. the other nice thing about the straps is they are adjustable. Remember how I said you need to have a gentle stretch? An adjustable strap will allow you to adjust to this correctly.
Focus on Where the Strap is Pulling
The plantar fascia starts at the bottom of your heel, runs the length of the bottom of your foot, wraps around the base of your toes, and attaches at your toes.
Pulling from the foot.
Pulling from the toes.
Where the strap is pulling makes a big difference.
You need to pull up on your toes to stretch the plantar fascia. So the strap stretching your plantar fascia should be anchored down at your toes.
Unfortunately, there are a lot of plantar fascia splints on the market that pull from the side of the foot. These aren't providing a direct stretch to the plantar fascia.
My Favorite Plantar Fascia Night Splint
This plantar fasciitis night sock by BraceAbility is my favorite plantar fasciitis splint on the market. It's made of sock material and pulls from the front, meaning it is comfortable. In addition, its strap is anchored at the toes, so your plantar fascia will get the stretch it needs. And last but not least, the strap is adjustable, meaning you can adjust the strap to find the sweet spot of a gentle stretch.
Summary
So there you have it. I encourage any runner suffering from plantar fascia pain to grab a night splint. The research backs them as an effective method to rid your plantar fasciitis. And it doesn't get any better than treating your plantar fasciitis while you sleep.
