The RICE Treatment is an excellent first step in treating heel pain. This video explains what you need and how to do it.
What is the RICE Treatment Method?
RICE is a common treatment method for a variety of injuries, and it works well for plantar fasciitis. It is an acronym standing for:
- Resting is important with plantar fasciitis. Take a few days off from vigorous activities such as running and sports.
- Icing will help reduce inflammation of the plantar fascia ligament. Ice twice a day for 10-15 minutes, and immediately after exercise.
- Compression – tape or wrap heel if you notice swelling.
- Elevation – rest with your feet raised above heart level to improve circulation.
How to Use RICE for Plantar Fasciitis & Heel Pain
To utilize the RICE method of healing for plantar fasciitis, begin as soon as you notice heel pain. Try to stay off your feet as much as possible, and ice regularly. If you plan on doing a lot of walking or you notice swelling, tape your feet. The RICE method is most effective for plantar fasciitis when combined with the use of orthotics.