Plantar Fascia Strain

Plantar Fascia Strain- If you have severe pain in your arch after a fall or injury, you may have a fascia strain or rupture! Find out what to do NOW!!!!


The Plantar fascia is a ligament can essentially be thought of as a continuation from the Achilles tendon across the bottom of the foot into the front of the foot. A big fall onto the foot may result in a plantar fascia strain that may be extremely tender and bruised for a period of time until it heals. The plantar fascia strain should be treated like any other muscle tendon or ligament injury. It should be iced, elevated and most importantly – Rested!

Watch this video to get a summary of what is on this page!


Evidence of a Plantar Fascial Strain

  • Tenderness and bruising at the heel or the sole of the foot extending all the way toward the forefoot.
  • The pain must have appeared suddenly after a traumatic injury, if it appeared gradually over a period of weeks or months then it is more likely that you simply have a condition known as plantar fasciitis.
  • If there is extreme bruising or the formation of a lump in the area, then it is more likely that you have a plantar fascia rupture than just a plantar fascial strain.

Fascia Strain Treatment

It can usually take two to three weeks for a plantar fascia strain to begin to heal, it is a good idea to rest for the first few days until the inflammation settles down and then you can start gradual motion as tolerated. Be careful not to push harder and rupture the plantar fascia!
Immediate Treatment

  • It is good idea to apply a bag of ice wrapped in cloth to the area for 15-20 minutes until you begin to feel some numbness in the area. It is also possible to set up an ice buck and soak your foot in it. Icing is not as much for the pain but to decrease the inflammation and allow healing to occur faster.
  • Elevate the foot while watching TV or relaxing, this will also help healing time.
  • Take some anti-inflammatory medication like Ibuprofen. Like the Icing and the elevation this is not for the pain, but to increase healing time!
  • If  you suspect that it may be a rupture(due to a lump or severe bruising), you should go see a podiatrist to get checked out for a rupture, in this case you likely will need to have the foot immobilized.


What should the athlete do:

  • Have your trainer tape your foot to keep it rigid and prevent it from pushing downward.
  • If you are not able to get your ankle taped, it would be a good idea to get an over the counter (OTC) ankle brace from your podiatrist to prevent extreme plantarflexion or dorsiflexion of your ankle to prevent further pain.
  • Massage techniques, ultrasound, and very light passive stretching can eventually be employed after the swelling and inflammation have decreased as tolerated by pain.
  • Use a tennis ball under your foot for 10-15 minutes to massage out your fascia after the swelling has gone down to prevent tightness and adhesions.
  • Visit a podiatrist and physical therapist for a rehabilitation regimine if you are still feeling some pain after a couple of weeks.
  • A plantar fasciitis strain usually heals within two to three weeks.