Is Heat Good For Plantar Fasciitis?
Yes, heat can be good when treating plantar fasciitis. Applying heat to the foot arch can relax the plantar fascia and decrease pain caused by tension. This alone can make a huge difference in reducing plantar fasciitis symptoms.
Heat therapy also increases blood flow to the area, which is crucial for healing. When your blood vessels get bigger (vasodilation), more nutrients, oxygen, and healing cells can rush to the injured spot. In addition, the increased circulation can help flush out waste materials.
So if you're struggling with plantar fasciitis, don't underestimate the power of heat therapy. Whether you choose a hot water soak, heating pad, or paraffin wax treatment, a little heat can go a long way in helping you feel better.
How Does Heat Help Plantar Fasciitis
Plantar fasciitis is a common foot condition characterized by inflammation and pain in the plantar fascia, a thick band of tissue that runs along the bottom of the foot. Heat therapy is a popular treatment modality for plantar fasciitis, as it can help to alleviate inflammation, reduce pain, and improve blood flow to the affected area.[1]
Heat Reduces Inflammation
Heat therapy is a natural anti-inflammatory agent that can help to reduce inflammation in the affected area. When heat is applied to the skin, it causes blood vessels to dilate, which increases blood flow to the area. This increased blood flow can help to flush out inflammation and other waste products.
Heat can Give Pain Relief
Heat therapy is also effective for pain relief, as it can help to reduce tension and improve circulation to the plantar fascia.
Additionally, the increased blood flow to the affected area can help to promote healing and reduce discomfort.
Heat therapy can also stimulate the release of endorphins, which are natural pain-relieving compounds that can help to reduce discomfort.
Heat can Improve Blood Flow
Heat therapy improves blood flow to the affected area, which helps to speed up the healing process. When heat is applied to the skin, it causes blood vessels to dilate, allowing for increased circulation and nutrients of tissues. Increased nutrients to the plantar fascia improves healing.
Types of Heat Therapy for Plantar Fasciitis
There are several ways to apply heat therapy to the affected area, including hot water soaks, hot compresses, heating pads, and paraffin wax treatments.
Hot Water Soak
A hot water soak is a simple and effective way to apply heat therapy to the foot. Fill a container with hot water (not boiling) and immerse the affected foot. The water should be hot enough to provide warmth and comfort but not so hot as to cause burns. The benefit of using hot water is it can contour nicely to the foot.
Heating Pad
A heating pad is a convenient and effective way to apply heat therapy to the affected area. Place the heating pad on a low or medium setting and apply it to the affected foot. A heating pad with a temperature control feature is important to prevent burns.
Paraffin Wax Treatment
While this is not an “at-home treatment,” you may receive paraffin wax at a physical therapy clinic. A paraffin wax treatment is an effective way to apply heat therapy to the affected area. Melt paraffin wax in a particular heating unit and dip the affected foot into the wax. Allow the wax to cool and harden, and then peel it off.
How to use Heat for Plantar Fasciitis
It is essential to use heat therapy properly to get the most out of its benefits. Here are some guidelines on how to use heat for plantar fasciitis:
How Long to Apply Heat for Plantar Fasciitis
When using heat therapy for plantar fasciitis, it is generally recommended to apply heat for 15-20 minutes at a time. This can help to promote blood flow and reduce pain and inflammation in the affected area. However, it is crucial not to go longer, as prolonged exposure to heat can cause burns and other adverse effects.
Where to Apply Heat for Plantar Fasciitis
Applying heat to the foot can be challenging due to its contour.
Warm soaks are a practical option for heat application as they can mold to the foot's shape better than a hot pack. Heat should be applied to the area that causes pain, typically the bottom of the foot, particularly the heel, and along the bottom of the arch.
How Often to Apply Heat for Plantar Fasciitis
When using heat therapy for plantar fasciitis, it is recommended to apply heat 2-3 times per day.
This can help to promote healing and reduce pain and inflammation in the affected area.
Once again, do not overdo it, as overuse of heat therapy can cause burns and other adverse effects.
Use Heat in Combination with Rehab Exercises
While heating will help your plantar fasciitis, it will not fix the cause. The cause needs to be fixed by a rehab program designed to treat plantar fasciitis. Strengthening the intrinsic arch muscles, and hips, stretching the plantar fasciitis, and using other plantar fasciitis aides like taping the foot arch should all be included in a good rehab program to rid your plantar fasciitis once and for all.
When To Use Heat for Plantar Fasciitis
After waking in the morning: In the morning, the plantar fascia can become tight after a night's rest, causing pain with the first steps. Applying heat to the affected area can help loosen up the plantar fascia, relieving pain.
Before a Workout: Applying heat before a workout can be beneficial as working out can cause stress to the plantar fascia. Heat therapy can help loosen up the plantar fascia, making the workout more tolerable.
When Not to Use Heat for Plantar Fasciitis
After a workout: Working out causes blood flow to be increased, in particular to the plantar fasciitis. This brings inflammation and swelling to the area. Applying heat, in this case, would only bring more inflammation causing more pain.
Before Bed: One study showed that when applying ice for plantar fasciitis relief before bed versus heat had more relief.
Tips for Using Heat Therapy Safely and Effectively
Heat therapy can be a safe and effective treatment modality for individuals with plantar fasciitis. However, using heat therapy safely and effectively is critical to avoid burns and other adverse effects. Here are some tips for using heat therapy safely and effectively:
Consult with a Doctor
Before using heat therapy, consult a healthcare practitioner to ensure it is safe and appropriate for your specific condition. Individuals with certain medical conditions, such as diabetes or circulatory disorders, may be at increased risk of complications from heat therapy.
Start Slowly
When using heat therapy for the first time, start slowly and gradually increase the duration and intensity of the treatment. This can help to minimize the risk of burns and other adverse effects.
Don't Apply Heat Directly to the Skin
It is important to never apply heat therapy directly to the skin, as this can cause burns and other adverse effects. Instead, use a towel or cloth as a barrier between the heat source and the skin.
Don't Use Heat Therapy on Open Wounds
Heat therapy should not be used on open wounds or areas of broken skin, as this can increase the risk of infection and other complications.
Conclusion
Plantar fasciitis, characterized by inflammation and pain in the plantar fascia, is a common foot condition.
Heat therapy is an effective treatment modality for this condition, as it can reduce inflammation, alleviate pain, and improve blood flow to the affected area.
Heat therapy can be applied using hot water soaks, heating pads, and paraffin wax treatments, among other methods.
To get the most benefit from heat therapy, it is essential to use it properly. The heat should be applied to the area that causes pain for 15-20 minutes, 2-3 times daily.
However, it is crucial not to overdo it, as prolonged exposure to heat can cause burns and other adverse effects.
Heat therapy should be combined with rehab exercises, such as strengthening intrinsic arch muscles, stretching the plantar fascia, and using plantar fasciitis aids to treat the condition's cause.