Self Care for Plantar Bursitis

 

Follow the step-wise approach listed below for home treatment of your Plantar Bursitis. 

If symptoms do not improve within 1-2 weeks of treatment, see a Podiatrist for a complete evaluation including X-rays and Ultrasound. 

 

1. If you are a runner or play other running sports, consider taking a week or two off.  Temporarily switch to an elliptical trainer or exercise bike (cross training) instead of running. 

 

2. Ice the heel of your foot. Take a frozen can of juice or frozen bottle of water and roll your heel over it for 10 minutes. Place the frozen item back in the freezer for ten minutes, then repeat. This is best done at night. 

 

3. Wear only shoes that have a well-cushioned sole. DO NOT GO BAREFOOT, EVEN AROUND THE HOUSE.

 

4. Use a soft insole inside your shoe that has a cut-out for the central part of the bottom of your heel.

 

5. Take an anti-inflammatory medicine such as ibuprofen (Advil, Motrin) or naproxen (Aleve) as directed on the bottle. (Do not take any medicine you have had a bad reaction to in the past)

 

6. Use a topical pain reliever such as Biofreeze.

7. Once symptoms are resolved continue to wear insoles that relieve pressure to the bottom of the heel and soft-sole shoes to prevent a recurrence.

Gradually increase your activities back to your pre-injury routines.