Plantar fasciitis is a disorder of the plantar fascia, the thick band of tissue connecting your heel bone to your toes and supporting the arch of your foot. This condition often results in sharp heel pain, most severe with the first steps after rising in the morning or following periods of rest. Bracing is a common treatment that maintains a gentle, prolonged stretch on the fascia to reduce strain and prevent the tissue from tightening overnight. Properly selecting and wearing your brace is necessary to achieve this therapeutic effect and minimize discomfort.
Identifying Your Plantar Fasciitis Support
Plantar fasciitis supports fall into two primary categories, each serving a distinct purpose in the recovery process. Understanding the difference is the first step toward correct application and usage.
Night splints, which may be a rigid boot-style or a softer dorsal design, are intended for passive stretching while you sleep. Their main function is to hold the foot in a slightly flexed position, known as dorsiflexion, preventing the plantar fascia from contracting overnight. Keeping the tissue stretched aims to reduce the intense heel pain experienced upon taking your first steps in the morning.
Daytime arch supports or straps are designed to be worn during activity or weight-bearing hours. These supports, which can range from compression sleeves to taping-style braces, work by compressing and supporting the arch. They redistribute tension across the foot, easing the load on the inflamed tissue while you walk or stand. These supports stabilize the foot during movement and are generally thin enough to be worn inside shoes.
Proper Technique for Bracing and Tension
The application technique differs significantly between the two brace types, with tension being the most important factor for success. The goal is to apply a stretch or support that is effective without causing pain or restricting circulation.
For night splints, ensure the heel is securely seated at the back of the device before securing the straps. The straps must be fastened to maintain the foot at approximately a 90-degree angle to the leg, or slightly more dorsiflexed. The tension should provide a noticeable, yet gentle, stretch through the calf and the bottom of the foot. If the stretch feels uncomfortable or causes numbness, the tension must be immediately reduced to prevent nerve irritation.
When applying a daytime arch support or strap, focus on proper positioning under the foot’s arch. The support should create a supportive bridge, lifting the arch slightly but allowing the foot to move naturally. Adjust the strap tension to feel snug, providing lift without creating a cramping sensation in the foot or toes. The brace should be centered under the highest point of the arch, avoiding placement directly under the heel or the ball of the foot, which could cause pressure points.
Recommended Usage Schedules
The effectiveness of bracing depends on consistent use tailored to the specific type of support. Night splints are intended to be worn for the entire duration of sleep. While new users may start gradually, the primary objective is to maintain the stretch through the night to prevent the plantar fascia from tightening and causing morning pain.
Daytime supports are typically reserved for periods when the foot will be weight-bearing, such as walking, standing, or exercising. These supports should be worn when pain is anticipated or during activity to stabilize the arch and reduce strain. They are generally removed during periods of prolonged rest to allow the foot and skin to breathe.
The overall duration of bracing varies widely depending on the severity of the condition, but consistent use is required for several weeks to months. Many patients wear a night splint for at least six weeks, and often for up to three months, until symptoms significantly subside. Long-term treatment plans should always be discussed with a medical professional to ensure appropriate continuation or cessation of bracing.
Addressing Common Fit and Comfort Issues
Even with proper application, minor fit issues can arise that may lead to the abandonment of treatment. Skin irritation or chafing, particularly from rigid splints, is a common complaint. This can often be resolved by wearing a thin, breathable athletic sock underneath the brace to create a protective barrier.
Numbness or tingling in the toes or foot signals that the brace is fastened too tightly and may be compressing nerves or restricting blood flow. Any sensation of pins and needles requires immediate loosening of the straps until the feeling fully returns. The brace should be snug enough to hold the position but never tight enough to cause pain or circulatory issues.
Maintaining the brace’s hygiene and structure is important for long-term comfort and effectiveness. Most supports, including night splint liners, should be hand-washed in cold water using a mild soap. After washing, the brace must be allowed to air dry completely to prevent the growth of bacteria and maintain the integrity of the materials.