Plantar fasciitis involves inflammation of the thick band of tissue known as the plantar fascia, which runs across the bottom of your foot and connects your heel bone to your toes. This condition commonly causes a sharp, stabbing pain in the heel, especially with the first steps in the morning or after periods of rest. Foot braces serve as a non-invasive treatment method, offering support and gentle stretching to alleviate symptoms and promote the healing process.
Types of Foot Braces
Foot braces for plantar fasciitis primarily aim to maintain a gentle stretch on the plantar fascia, preventing it from tightening overnight. The most common type is the night splint, designed to be worn while sleeping. These splints come in two main forms: dorsal night splints and posterior night splints. Dorsal night splints feature a rigid shell along the top of the foot and shin, holding the foot in a dorsiflexed position, meaning the toes point upwards towards the shin.
Posterior night splints encase the back of the calf and heel, extending under the foot to maintain dorsiflexion. Both types keep the plantar fascia elongated, reducing morning pain. Walking boots are reserved for severe cases requiring daytime immobilization. Arch supports offer daytime support, distinct from the sustained stretch of a night splint.
Wearing Your Brace Correctly
Properly applying a foot brace, especially a night splint, is important for both comfort and effectiveness. Begin by unfastening all straps and placing your foot inside the splint, ensuring your heel is seated firmly at the back. For posterior night splints, position the foot so the ankle is at a 90-degree angle, or slightly less, to achieve dorsiflexion. Dorsal splints align the foot from the top, pulling the toes upward.
Once your foot is positioned, begin securing the straps, starting with the strap around the calf or ankle. Tighten this strap until it feels snug but not constricting, allowing for proper circulation. Fasten the straps over the top of your foot, adjusting them to provide a gentle, consistent stretch without causing discomfort or numbness.
The goal is to feel a mild pull along the arch and calf, indicating the plantar fascia is elongating. Always refer to the manufacturer’s instructions, as designs vary, ensuring optimal fit and therapeutic benefit.
Optimizing Brace Use
Consistent and appropriate use of your foot brace is important for maximizing its therapeutic benefits. Night splints are designed for overnight wear, for six to eight hours. This extended period allows for a sustained, gentle stretch on the plantar fascia, preventing it from contracting and tightening during rest. Continuous elongation helps reduce micro-tears that occur when the fascia is suddenly stretched after being in a shortened position, like with first steps out of bed.
Initially, some individuals may find wearing a brace for the entire night challenging. Gradually increase wear time, starting with one to two hours, and slowly extending it each night as tolerance improves. This incremental approach allows the foot and ankle to adapt to the new position. The brace maintains the plantar fascia in a lengthened state, reducing morning pain and stiffness by lessening sudden strain upon weight-bearing.
Common Issues and Care
Initial discomfort is common when first wearing a foot brace, as the foot and ankle adjust to the sustained stretch. If discomfort is significant, loosen the straps slightly to reduce pressure, ensuring the brace still provides a gentle stretch. Skin irritation or pressure points may also occur, often resolved by adjusting strap tension or wearing a thin sock underneath for added cushioning. Persistent pain or numbness warrants consulting a healthcare professional to ensure proper fit and rule out other issues.
Maintaining your foot brace involves simple care to ensure hygiene and extend its lifespan. Most braces can be cleaned using mild soap and cool water, gently scrubbing soiled areas. Thoroughly rinse the brace to remove all soap residue, then allow it to air dry before wearing it again. Avoid using harsh chemicals or machine washing, as these can damage the brace materials and compromise its structural integrity.