{"id":8472,"date":"2016-03-01T08:22:11","date_gmt":"2016-03-01T16:22:11","guid":{"rendered":"https:\/\/heelthatpain.com\/?p=8472"},"modified":"2020-11-06T06:57:03","modified_gmt":"2020-11-06T14:57:03","slug":"plantar-fasciitis-heat-cold-therapy","status":"publish","type":"post","link":"https:\/\/heelthatpain.com\/plantar-fasciitis-heat-cold-therapy\/","title":{"rendered":"Heat vs. Cold Therapy for Plantar Fasciitis"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;section&#8221; _builder_version=&#8221;3.22&#8243;][et_pb_row admin_label=&#8221;row&#8221; _builder_version=&#8221;3.25&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;3.25&#8243; custom_padding=&#8221;|||&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;3.27.4&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; use_border_color=&#8221;off&#8221; border_color=&#8221;#ffffff&#8221; border_style=&#8221;solid&#8221; saved_tabs=&#8221;all&#8221;]<em>By <a href=\"https:\/\/heelthatpain.com\/authors\/noelle-ihli\/\">Noelle Ihli<\/a>, medically reviewed by <a href=\"https:\/\/heelthatpain.com\/authors\/dr-langdon-md\/\">Dr. Kimberly Langdon, M.D<\/a>.<\/em><br \/>\n[\/et_pb_text][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.6.0&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; hover_enabled=&#8221;0&#8243; use_border_color=&#8221;off&#8221; border_color=&#8221;#ffffff&#8221; border_style=&#8221;solid&#8221; sticky_enabled=&#8221;0&#8243;]Let\u2019s start here: <a href=\"https:\/\/heelthatpain.com\/heel-pain\/\">do you think you have plantar fasciitis<\/a>? If you do &#8212; you can find some potential indicators from that link &#8212; then a next logical question would be: How do I treat it?<\/p>\n<p>There are numerous different approaches to treating plantar fasciitis, but\u00a0hot therapy and cold therapy are two of the most common. And there&#8217;s a good reason! Both are very affordable and completely natural!<\/p>\n<h2>Hot Therapy for Plantar Fasciitis<\/h2>\n<p>It\u2019s important to begin with this idea: no single treatment for plantar fasciitis works for everyone, and oftentimes it\u2019s a combination of treatments that will work best.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-9021\" src=\"https:\/\/heelthatpain.com\/wp-content\/uploads\/2016\/03\/Heat-Therapy-for-Foot-Pain-1024x678.png\" alt=\"Heat Therapy for Foot Pain\" width=\"450\" height=\"298\" srcset=\"https:\/\/heelthatpain.com\/wp-content\/uploads\/2016\/03\/Heat-Therapy-for-Foot-Pain-1024x678.png 1024w, https:\/\/heelthatpain.com\/wp-content\/uploads\/2016\/03\/Heat-Therapy-for-Foot-Pain-510x337.png 510w, https:\/\/heelthatpain.com\/wp-content\/uploads\/2016\/03\/Heat-Therapy-for-Foot-Pain-300x198.png 300w, https:\/\/heelthatpain.com\/wp-content\/uploads\/2016\/03\/Heat-Therapy-for-Foot-Pain-768x508.png 768w, https:\/\/heelthatpain.com\/wp-content\/uploads\/2016\/03\/Heat-Therapy-for-Foot-Pain-1080x715.png 1080w, https:\/\/heelthatpain.com\/wp-content\/uploads\/2016\/03\/Heat-Therapy-for-Foot-Pain.png 1460w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><!--more--><\/p>\n<p>Heat therapy is one approach. <a href=\"http:\/\/www.uofmhealth.org\/health-library\/hw114458#hw114598\">Consider hot baths to treat foot pain<\/a>, but keep these concepts in mind:<\/p>\n<ul>\n<li>Alternate hot baths with cold baths<\/li>\n<li>Heat alone can make symptoms worse for some runners<\/li>\n<li>If you are doing contrasting baths, end the hot baths by soaking your heels in cold water<\/li>\n<\/ul>\n<p>Another hot therapy approach is a simple massage; this doesn\u2019t necessarily apply heat, but it will apply friction to the affected heel area and help with plantar fasciitis. You can also place a tennis ball on the ground and <a href=\"http:\/\/www.athletico.com\/2012\/05\/09\/plantar-fasciitis-solutions\/\">gently roll it under your foot for 3-5 minutes<\/a>; this loosens the fibrous tissue of the plantar fascia and makes it less likely to become irritated.<\/p>\n<p>Heating pads and hot rubs are additional approaches, but again remember the advice above: in some cases, heat-only will soothe and increase the blood supply but may increase throbbing of heel pain, so you want to balance it out with cold therapy techniques.<\/p>\n<a href=\"https:\/\/heelthatpain.com\/discounts\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-141595\" src=\"https:\/\/heelthatpain.com\/wp-content\/uploads\/2018\/07\/Heel-That-Pain-Discounts.png\" alt=\"Orthotic heel pain discount kits\" width=\"2480\" height=\"350\" srcset=\"https:\/\/heelthatpain.com\/wp-content\/uploads\/2018\/07\/Heel-That-Pain-Discounts.png 2480w, https:\/\/heelthatpain.com\/wp-content\/uploads\/2018\/07\/Heel-That-Pain-Discounts-510x72.png 510w, https:\/\/heelthatpain.com\/wp-content\/uploads\/2018\/07\/Heel-That-Pain-Discounts-300x42.png 300w, https:\/\/heelthatpain.com\/wp-content\/uploads\/2018\/07\/Heel-That-Pain-Discounts-768x108.png 768w, https:\/\/heelthatpain.com\/wp-content\/uploads\/2018\/07\/Heel-That-Pain-Discounts-1024x145.png 1024w, https:\/\/heelthatpain.com\/wp-content\/uploads\/2018\/07\/Heel-That-Pain-Discounts-1080x152.png 1080w\" sizes=\"auto, (max-width: 2480px) 100vw, 2480px\" \/><\/a>\n<h2>Cold Therapy for Plantar Fasciitis<\/h2>\n<p>The best treatment in the eyes of many medical professionals for plantar fasciitis is the <a href=\"https:\/\/heelthatpain.com\/heel-pain\/rice-treatment\/\">RICE method<\/a>, outlined below:<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/v5fAE2hZanY\" width=\"560\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Simply, it stands for:<\/p>\n<ul>\n<li><strong>R<\/strong>est<\/li>\n<li><strong>I<\/strong>ce<\/li>\n<li><strong>C<\/strong>ompression<\/li>\n<li><strong>E<\/strong>levation<\/li>\n<\/ul>\n<p>Resting is often the hardest part for a lot of plantar fasciitis sufferers, because they tend to be active runners who want to get back at it. It\u2019s also the most crucial part, because if you keep pounding away at sidewalks or trails with heel pain, that heel pain will worsen. Begin with rest, always. Typically 3-7 days is preferential.<\/p>\n<p>Ice is the essence of cold therapy, i.e. <a href=\"\/treatments\/ice-therapy-slippers\/\">applying ice<\/a>. Typically, 15-20 minutes will be enough to reduce swelling.<\/p>\n<p>Compression involves wrapping the ice in a towel around the affected heel area, and elevation is exactly what you think: lifting your leg onto a chair or something else to elevate the feet above the heart. This allows clean, healthy blood to reach the area afflicted by plantar fasciitis.<\/p>\n<h3>Other cold therapy approaches include:<\/h3>\n<ul>\n<li>Slip on a pair of <a href=\"\/treatments\/ice-therapy-slippers\/\">Ice Therapy Slippers<\/a><\/li>\n<li>Alternating ice buckets with heat sources, as referenced above<\/li>\n<li>Consider <a href=\"https:\/\/heelthatpain.com\/treatments\/sock-night-splint\/\">night splints<\/a><\/li>\n<li>Frozen peas or corn in a plastic bag applied directly to the area for 15 minutes<\/li>\n<\/ul>\n<h2>The best therapy methods for plantar fasciitis<\/h2>\n<p>As with most medical treatments, approaching heel pain or plantar fasciitis is usually best done as a mix of different concepts.<\/p>\n<p>Here, the best overall approach tends to be:<\/p>\n<ul>\n<li>A focus on RICE for one week, with 15-20 minute icing increments and no running for over three days<\/li>\n<li>Alternating hot and cold therapy, but ending with a cold soak<\/li>\n<li>Investigating products for your heel and ankle &#8212; <a href=\"https:\/\/heelthatpain.com\/treatments\/heel-seat-wraps\/\">such as heel seat wraps<\/a> &#8212; that may help accelerate the healing<\/li>\n<\/ul>\n<p>If you have additional questions about plantar fasciitis hot and cold therapies, continue to poke around our site and <a href=\"https:\/\/heelthatpain.com\/contact-us\/\">feel free to contact us.<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<div class=\"klaviyo-form-V7BQum\"><\/div>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Noelle Ihli, medically reviewed by Dr. Kimberly Langdon, M.D. Let\u2019s start here: do you think you have plantar fasciitis? If you do &#8212; you can find some potential indicators from that link &#8212; then a next logical question would be: How do I treat it? There are numerous different approaches to treating plantar fasciitis, [&hellip;]<\/p>\n","protected":false},"author":3546,"featured_media":9023,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"<p><span style=\"font-weight: 400;\">Let\u2019s start here: <\/span><a href=\"https:\/\/heelthatpain.com\/heel-pain\/\"><span style=\"font-weight: 400;\">do you think you have plantar fasciitis?<\/span><\/a><span style=\"font-weight: 400;\"> If you do -- you can find some potential indicators at that link -- then a next logical question would be: <\/span><i><span style=\"font-weight: 400;\">How do I treat it?<\/span><\/i><\/p><p><span style=\"font-weight: 400;\">There are numerous different approaches to treating plantar fasciitis, and they generally fall into two camps: hot therapy and cold therapy. <\/span><\/p><p><b>Hot Therapy for Plantar Fasciitis <\/b><\/p><p><span style=\"font-weight: 400;\">It\u2019s important to begin with this idea: no single treatment for plantar fasciitis works for <\/span><i><span style=\"font-weight: 400;\">everyone<\/span><\/i><span style=\"font-weight: 400;\">, and oftentimes it\u2019s a combination of treatments that will work best. <\/span><\/p><p><span style=\"font-weight: 400;\">Heat therapy is one approach. <\/span><a href=\"http:\/\/www.uofmhealth.org\/health-library\/hw114458#hw114598\"><span style=\"font-weight: 400;\">Consider hot baths to treat foot pain<\/span><\/a><span style=\"font-weight: 400;\">, but keep these concepts in mind:<\/span><\/p><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alternate hot baths with cold baths<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heat alone can make symptoms worse for some runners<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you are doing contrasting baths, end the hot baths by soaking your heels in cold water<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Another hot therapy approach is a simple massage; this doesn\u2019t necessarily apply heat, but it will apply friction to the affected heel area and help with plantar fasciitis. You can also place a tennis ball on the ground and <\/span><a href=\"http:\/\/www.athletico.com\/2012\/05\/09\/plantar-fasciitis-solutions\/\"><span style=\"font-weight: 400;\">gently roll it under your foot for 3-5 minutes<\/span><\/a><span style=\"font-weight: 400;\">; this loosens the plantar fasciitis and makes it less likely to become irritated. <\/span><\/p><p><span style=\"font-weight: 400;\">Heating pads and hot rubs are additional approaches, but again remember the advice above: in some cases, heat-only will <\/span><i><span style=\"font-weight: 400;\">regress <\/span><\/i><span style=\"font-weight: 400;\">the heel pain, so you want to balance it out with cold therapy techniques.<\/span><\/p><p><b>Cold Therapy for Plantar Fasciitis<\/b><\/p><p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">best <\/span><\/i><span style=\"font-weight: 400;\">treatment in the eyes of many medical professionals for plantar fasciitis is the <\/span><a href=\"https:\/\/heelthatpain.com\/heel-pain\/rice-treatment\/\"><span style=\"font-weight: 400;\">RICE method<\/span><\/a><span style=\"font-weight: 400;\">, outlined below:<\/span><\/p><p><span style=\"font-weight: 400;\"><iframe width=\"700\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/v5fAE2hZanY\" frameborder=\"0\" allowfullscreen><\/iframe><\/span><\/p><p><span style=\"font-weight: 400;\">Simply, it stands for:<\/span><\/p><p>\u00a0<\/p><ul><li><b><b>R<\/b><span style=\"font-weight: 400;\">est<\/span><\/b><\/li><\/ul><ul><li><b>I<\/b><span style=\"font-weight: 400;\">ce<\/span><\/li><\/ul><ul><li><b>C<\/b><span style=\"font-weight: 400;\">ompression<\/span><\/li><\/ul><ul><li><b>E<\/b><span style=\"font-weight: 400;\">levation<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Resting is often the hardest part for a lot of plantar fasciitis sufferers, because they tend to be active runners who want to get back at it. It\u2019s also the most crucial part, because if you keep pounding away at sidewalks or trails with heel pain, that heel pain will worsen. Begin with rest, always. Typically 3-7 days is preferential. <\/span><\/p><p><span style=\"font-weight: 400;\">Ice is the essence of cold therapy, i.e. applying ice. Typically, 15-20 minutes will be enough to reduce swelling. <\/span><\/p><p><span style=\"font-weight: 400;\">Compression involves wrapping the ice in a towel around the affected heel area, and elevation is exactly what you think: lifting your leg onto a chair or something else to elevate the feet above the heart. This allows clean, healthy blood to reach the area afflicted by plantar fasciitis. <\/span><\/p><p><span style=\"font-weight: 400;\">Other cold therapy approaches include:<\/span><\/p><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ankle\/heel wraps with embedded ice<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alternating ice buckets with heat sources, as referenced above<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Consider <\/span><a href=\"https:\/\/heelthatpain.com\/treatments\/night-splint-by-htp\/\"><span style=\"font-weight: 400;\">night splints<\/span><\/a><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Frozen peas or protein applied directly to the area for 15 minutes<\/span><\/li><\/ul><p><b>The best therapy methods for plantar fasciitis<\/b><\/p><p><span style=\"font-weight: 400;\">As with most medical treatments, approaching heel pain or plantar fasciitis is usually best done as a mix between different concepts. <\/span><\/p><p><span style=\"font-weight: 400;\">Here, the best overall approach tends to be:<\/span><\/p><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A focus on RICE for one week, with 15-20 minute icing increments and no running for over three days<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alternating hot and cold therapy, but ending with a cold soak<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Investigating products for your heel and ankle -- <\/span><a href=\"https:\/\/heelthatpain.com\/treatments\/heel-seat-wraps\/\"><span style=\"font-weight: 400;\">such as heel seat wraps<\/span><\/a><span style=\"font-weight: 400;\"> -- that may help accelerate the healing<\/span><\/li><\/ul><p><br \/><span style=\"font-weight: 400;\">If you have additional questions about plantar fasciitis hot and cold therapies, continue to poke around our site and <\/span><a href=\"https:\/\/heelthatpain.com\/contact-us\/\"><span style=\"font-weight: 400;\">feel free to contact us.<\/span><\/a><\/p>","_et_gb_content_width":"","footnotes":""},"categories":[106],"tags":[],"class_list":["post-8472","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-heel-pain"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Heat vs. Cold Therapy for Plantar Fasciitis | Heel That Pain<\/title>\n<meta name=\"description\" content=\"Hot therapy and cold therapy are two common heel pain remedies. And there\u2019s a good reason! Both are very affordable and completely natural!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/heelthatpain.com\/plantar-fasciitis-heat-cold-therapy\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Heat vs. Cold Therapy for Plantar Fasciitis\" \/>\n<meta property=\"og:description\" content=\"Hot and cold therapy are two of the most common treatments for plantar fasciitis. And there\u2019s good reason! 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