Rest your feet, treat inflammation, and increase blood flow to the plantar fascia by either heat or devices that stimulate blood flow while keeping the foot immobile. If you follow these THREE EASY STEPS you should be back on your feet in no time at all!
Crutches are the most important part that everyone forgets about. Use crutches until the pain goes away. Why? If you fracture or injure a bone, the doctor recommends crutches and says to stay off your feet for four to six weeks until the injury has finished healing itself. Why wouldn't you do the same thing for your injured plantar fascia? The ligament is inflamed and possibly torn, why wouldn't you stay off of your foot until the ligament has a chance to heal fully?
Cold compression on the foot will not only help reduce pain, but will help reduce inflammation. Cold compression instead of icing the plantar facia will help reduce the inflammation quicker than just ice.
To achieve optimal blood flow-inflammation whether internal or external-needs to be alleviated first. Once inflammation has been targeted, light exercises will help increase blood flow, as will heat, such as heating pads or hot baths. Devices are also available to target optimal blood flow without having to move the injured area, increasing healing time as there is less chance of re-injury if there is limited movement.