Ice can be used to manage heel pain caused by plantar fasciitis. The management of the initial symptoms with rest and application of ice can prevent the heel pain from become long-lasting. Remember that this treatment is no longer effective if the condition progressed to a chronic one.
Cold or ice packs
There are various types of ice packs that can be used for 10-20 minutes and then stored back in the freezer for later use.
- Ice towel – moisten a towel with cold water and wring out the excess. Fold and place in a bag and freeze for 15 minutes. Take out the towel from the back and apply over the area with heel pain.
- Ice pack – place ice in a plastic bag or pack and add enough water to cover it. Squeeze out the air and seal it. Cover the bag with a damp towel and place on the affected area.
- Cold packs – a bag of frozen vegetables can be used since it molds well to the body. The application must be done 10-20 minutes.
- Ice bottle – a plastic water bottle should be filled ¾ full and store in a freezer.
For an ice massage, utilize an ice cube or cup. When creating an ice cup, fill a small paper cup and freeze until solid. Once frozen, peel off the top part to show 1.5 cm of the ice.
Rub the ice in small circular motions over the area with the heel pain. Make sure that a towel is placed under the area while applying the ice. Continue for 7-10 minutes. The area will initially feel cold and might burn and then ache, then turning numb. The skin will turn pink and cold after.
The affected foot should be soaked in ice water for up to 20 minutes and add more ice cubes as the others start to melt. Repeat the icing 4-6 times in a day, especially after activities that triggers pain or any exercise.