N is for a Night Splint. These are used to stretch the calf muscles during the night.
Night splints are a commonly recommended treatment option for plantar fasciitis, a condition that causes pain in the heel and bottom of the foot. They are designed to stretch the plantar fascia and Achilles tendon while you sleep, which can help reduce pain and improve recovery. They are particularly useful for those plantar fasciitis cases that have significant first step morning pain (technically called Post-Static Dyskinesia).
How Night Splints Work
Stretching the Plantar Fascia: Night splints hold your foot in a dorsiflexed position (with the toes pointing upward), maintaining a gentle stretch of the plantar fascia and calf muscles.
Preventing Tightening: Plantar fasciitis pain often worsens in the morning because the fascia tightens during sleep. Night splints prevent this tightening by keeping the fascia elongated.
Facilitating Healing: Continuous stretching may reduce microtears in the fascia and promote tissue repair.
Types of Night Splints
Dorsal Night Splints: These are worn on the front (dorsal side) of the foot and shin. They are less bulky and typically more comfortable but may not provide as aggressive a stretch.
Boot-Style Splints: These are bulkier, resembling a boot, and are worn on the back of the leg and foot. They provide more support and a stronger stretch.
Sock Night Splints: These are stretchy, sock-like devices that gently pull the toes upward. They are less obtrusive but may not work as effectively for severe cases.
Benefits of Night Splints
Reduces Morning Pain: By keeping the plantar fascia stretched overnight, many users experience less pain when they take their first steps in the morning.
Improves Flexibility: Over time, night splints can help improve flexibility in the fascia and Achilles tendon.
Non-Invasive: They are a conservative treatment option that can be used alongside other interventions like physical therapy, orthotics, and stretching exercises.
Problems with Night Splints
Discomfort: Some people find it difficult to sleep with a splint due to its bulkiness or restrictive nature.
Adjustment Period: It may take a few nights to get used to wearing a splint.
Effectiveness Varies: Night splints are most effective when combined with other treatments. They may not work as a standalone solution for severe cases.
Tips for Using Night Splints
Start Gradually: Wear the splint for short periods at first and gradually increase the duration as you get used to it.
Adjust the Angle: Many splints allow you to change the angle of the stretch. Start with a mild stretch and increase it as tolerated.
Pair with Other Treatments: Combine with exercises like calf stretches, toe stretches, and rolling a tennis ball under your foot for best results.
Check for Fit: Ensure the splint fits well and doesn’t cause additional pressure points or discomfort.
Indications for Night Splints
Persistent Morning Pain: If you consistently wake up with severe heel pain, night splints could be beneficial.
Plateau in Recovery: If other treatments haven’t resolved your symptoms, adding night splints may enhance progress.
Recommendation by a Healthcare Provider: A podiatrist or physical therapist may recommend them as part of a comprehensive treatment plan.