Key Take Aways:
Is Icing Good for Plantar Fasciitis?:
Yes, ice therapy on your plantar fascia is a simple and effective way to alleviate pain associated with plantar fasciitis. While it won't completely cure the condition, it can relieve pain by numbing the area.
A study was conducted on people with a chronic injury called lateral epicondylitis, which has similar characteristics and mechanisms to plantar fasciitis (just a different location). The study compared people who used ice therapy to those who did not. The results showed that the ice therapy group could grip harder before feeling pain and had increased grip strength compared to the group that did not use ice therapy.
This article will discuss the benefits of using ice therapy for plantar fasciitis, how to apply ice, and the various methods of ice application that can be used.
Advantages of Ice for Plantar Fasciitis:
Reduces Inflammation
In cases of plantar fasciitis, inflammation occurs when the plantar fascia is overstretched or overused, leading to micro-tears and irritation. This inflammation can lead to pain, discomfort, and limited mobility.
One of the main benefits of ice therapy for plantar fasciitis is that it can help reduce inflammation in the affected area through vasoconstriction. When ice is applied to the area, it constricts blood vessels and decreases blood flow, which can help to limit the amount of fluid and cells that can move into the area, ultimately reducing swelling. This reduction in swelling can alleviate pain and discomfort associated with plantar fasciitis.
Pain Relief
When you apply ice to a painful area, the cold temperature helps numb the area. The ice slows the speed and decreases the amplitude of the nerve's pain signals to the brain. In combination, these result in relief from the discomfort you may be experiencing. [Reference]
Safe, Affordable, Quick, and Easy
Ice therapy is a quick and easy way to treat plantar fasciitis that can be done without leaving your home. You don't need any special equipment, as you can use various items commonly found in your freezer, such as a bag of frozen peas or a frozen water bottle. This makes ice therapy a very affordable option, as you don't need expensive equipment or products.
Additionally, ice therapy is a safe treatment option as no medications are involved, and there is little risk of side effects or complications. It is a natural way to alleviate pain and inflammation. The application of ice therapy is also quick and can be done within minutes, making it a convenient treatment option for people with busy schedules or limited time.
Non-invasive:
Non-invasive means no need for surgery or injections, or incisions. It is simply the application of ice to the affected area. This is a benefit for people who may be uncomfortable with more invasive treatments or want to avoid the risks associated with them. This makes ice therapy an attractive option for many people with plantar fasciitis who want a safe and effective treatment without surgery or injections.
Complements Other Treatments:
In addition to providing pain relief and reducing inflammation, ice therapy can be a supplementary treatment for plantar fasciitis. It can complement other treatments, such as stretching exercises and physical therapy. When used with a rehab program for plantar fasciitis, it can speed up the healing process and improve overall outcomes.
It is important to realize ice therapy alone is not a substitute for a good rehab program that specifically addresses the cause of plantar fasciitis.
How to Apply Ice for Plantar Fasciitis:
How long should I apply ice to my foot for plantar fasciitis relief?
To achieve relief from plantar fasciitis, it is generally recommended that you apply ice to your foot for 15-20 minutes at a time. This duration is optimal for the ice to take effect and help reduce inflammation. Applying ice for longer periods can increase the risk of frostbite. In addition, always use a cloth or towel to protect your skin from direct contact with the ice to prevent frostbite.
How often should I ice my foot each day?
Ice your foot up to 3-4 times daily is generally recommended for optimal results. This icing frequency helps ensure that the area consistently receives the benefits of ice therapy throughout the day.
Where to ice plantar fasciitis?
When it comes to where to ice for plantar fasciitis, the general rule is to apply ice to the area where you feel pain. However, for optimal results, focusing on icing the bottom of the foot, particularly the heel and arch where the plantar fascia ligament is located is recommended. Targeting this area can help reduce inflammation and pain in the plantar fascia ligament.
Different Ways to Ice for Plantar Fasciitis:
There are several ways to apply ice therapy to the foot. Here are some options:
Ice pack for Plantar Fasciitis:
Use a commercial ice pack or use a bag of peas. Both will conform nicely to the contour of the bottom of your foot.
Frozen water bottle for Plantar Fasciitis:
The frozen water bottle massage is a staple in plantar fasciitis treatment. Keep 3-4 water bottles in the freezer to always have one ready. When you want to ice, lay it flat on the ground, place your foot on top and roll it under your foot. This can provide massage and stretch the plantar fascia and ice therapy.
Ice bath for Plantar Fasciitis:
The ice bucket is the best way to ice your foot because the water will conform around the area. Grab a 5-gallon bucket drop some ice in it, and fill it with water, so it is deep enough to cover your foot to your ankle. Then all you have to do is stick your foot in.
When to Apply Ice for Plantar Fasciitis:
- After a workout: After working out, you are prone to increased pain and inflammation in the plantar fasciitis as working out increases blood flow to the area which increases swelling, and the repetitive high demand of the plantar fascia will make it sore. Ice can combat this.
- Before Bed: A study showed that one of the best treatments for reducing plantar fasciitis symptoms was applying cold therapy for 20 minutes before bed. This was proven to be better than in the morning. Ice in the morning helped decrease the pain experienced upon the first steps in the morning.
- During a flare up: When your plantar fascia hurts, ice is a great way to calm the pain. Taking 20 minutes out of the day to the ice during a flare up can help control symptoms.
Precautions While Using Ice:
While ice therapy can effectively manage pain and inflammation, taking precautions to prevent tissue damage or other complications is important. Here are some precautions to keep in mind when using ice therapy:
- Don't apply ice directly to the skin: Always wrap the ice pack or frozen object in a towel or cloth before applying it. Direct application of ice to the skin can cause tissue damage and even frostbite.
- Don't apply ice for too long: Apply ice therapy for 15 to 20 minutes at a time, up to four times a day. Leaving ice on for too long can cause tissue damage.
- Don't use ice if you have circulatory problems: If you have circulatory problems or conditions like Raynaud's disease, consult a healthcare professional before using ice therapy.
- Don't use ice on open wounds: If you have an open wound or recent surgery, don't use ice therapy, as it can increase the risk of infection.
- Don't use ice if you have certain medical conditions: If you have certain medical conditions, such as diabetes or nerve damage, consult a healthcare professional before using ice therapy.
Conclusion
Icing therapy effectively reduces pain associated with plantar fasciitis by numbing the area and reducing inflammation.
While it cannot cure the condition, ice therapy can complement other treatments, such as physical therapy and stretching exercises.
Ice therapy is non-invasive, safe, affordable, and quick to apply, making it a convenient option for those with busy schedules.
Applying ice for 15-20 minutes up to 3-4 times daily to the bottom of the foot, particularly the heel and arch where the plantar fascia ligament is located, is recommended.
Applying ice therapy includes using an ice pack, a frozen water bottle, or an ice bath.
It is important to note that ice therapy alone is not a substitute for a rehabilitation program that addresses the underlying cause of plantar fasciitis.
