Plantar fasciitis is a common cause of heel pain, affecting the plantar fascia, a thick band of tissue running along the bottom of your foot from the heel to the toes. This condition causes discomfort, particularly a sharp pain often experienced with the first steps in the morning or after periods of rest. Night splints offer a non-invasive treatment option designed to alleviate this morning pain and promote healing by keeping the plantar fascia in a specific position overnight.
Night Splints Explained
A night splint is a medical device worn on the foot overnight. Its primary purpose is to hold the foot in a gently stretched, dorsiflexed position, where the toes are pointed upwards at approximately a 90-degree angle to the shin. This sustained stretch prevents the plantar fascia from contracting and tightening while you sleep, which reduces the intense pain upon waking. By keeping the tissue elongated, the splint helps reduce inflammation and encourages blood flow, supporting healing.
There are generally two main types of night splints: traditional rigid splints (posterior splints) and softer sock-style splints (dorsal splints). Posterior splints typically encase the entire foot and ankle, holding the foot at a set angle. Dorsal splints fit over the top of the foot and shin, gently pulling the toes upward. While both achieve the same stretching effect, dorsal splints may offer greater comfort for some users.
Applying Your Night Splint
Proper application of a night splint is crucial for its effectiveness and your comfort. First, select the correct size using the manufacturer’s sizing chart. Position your foot securely inside, ensuring your heel is seated firmly at the back.
Next, adjust the straps for a snug but comfortable fit. Many splints have multiple straps for the forefoot and ankle; these should hold the front of your foot securely and help maintain the desired dorsiflexed position. Avoid overtightening, as this can cause discomfort or restrict circulation.
Some splints allow for adjustable angles of dorsiflexion; it is often recommended to start at a neutral 90-degree position and gradually increase the stretch if tolerable. Always refer to the specific instructions provided by the manufacturer.
Wearing and Maintaining Your Splint
Adjusting to wearing a night splint can take time, and initial discomfort is not uncommon. To ease this, consider wearing the splint for shorter periods at first, gradually increasing the duration each night until you can comfortably wear it for most of your sleep. If pressure points or rubbing occur, extra padding or cushioning can alleviate these issues. Wearing a thin sock underneath can add comfort.
Consistency is important for results, so aim to wear the splint every night. Healthcare professionals recommend consistent use for several weeks to months. For cleaning, wipe down hard surfaces with a damp cloth and mild soap, allowing it to air dry. Removable fabric components can often be hand-washed following manufacturer’s instructions.
Expected Outcomes and Next Steps
Improvement in plantar fasciitis symptoms with night splint use is typically gradual, and consistent application is key. Many users report reduced morning pain within a few nights. Significant improvement can take 2 to 4 weeks for mild cases, and 6 to 12 weeks or more for moderate to severe conditions. The splint helps smooth the transition from inactivity to movement, reducing sharp pain with the first steps of the day.
While night splints are generally well-tolerated, some users might experience skin irritation or difficulty sleeping. If significant discomfort, persistent pain, or worsening symptoms occur, consult a doctor or physical therapist. A night splint is generally part of a broader treatment plan for plantar fasciitis, which may include stretching exercises, supportive footwear, and other therapies. Professional guidance ensures correct use and effective integration into a comprehensive approach to managing heel pain.