Night splints for plantar fasciitis: do they work?

What is a night splint?

A night splint is a splint you wear at night or while at rest to help stretch your calf muscles and plantar fascia. It holds your ankle at about a right angle, with your toes pointing up toward your shin, so your foot can’t drop and point down while you sleep.

That matters for plantar fasciitis, irritation of the thick band of tissue under your foot that runs from your heel to your toes. Overnight, your foot relaxes into a pointed position and the plantar fascia and calf muscles tighten. Your first steps in the morning stretch them all at once, which is why the pain is often worst right after you get out of bed. Our guide to heel pain in the morning explains the condition and the full home-care plan.

A night splint keeps that tissue gently lengthened all night, so the first steps pull less on the sore spot at your heel. Your Evolve Health podiatrist can fit you with a night splint at your visit, set the right angle for your foot and show you how to wear it.

Do night splints work?

Yes, for many people with plantar fasciitis. By keeping the calf and plantar fascia stretched while you rest, a night splint eases the stabbing pain of the first steps in the morning. It works best as one part of a plan, together with daytime stretching, supportive shoes and the other treatment your podiatrist recommends.

Who night splints help most

A night splint is most worth trying if:

• your worst pain is with your first steps in the morning or after sitting
• your calves are tight
• you’ve been stretching and wearing supportive shoes for a few weeks and still have morning pain
• your heel pain has lasted several months

If your pain is mostly at the end of the day or during activity, shoes, inserts and easing your training load usually matter more. See our guide to the best shoes for plantar fasciitis.

How to wear a night splint

Getting used to it

1. Set a gentle angle. Your foot should sit at about a right angle to your leg, or a little less at first. A mild stretch in your calf or arch is fine. Pain is not.
2. Wear a thin sock under the splint to protect your skin.
3. Fasten the straps snugly, but loose enough to slide a finger under. Your toes should stay pink and warm.
4. Start small. Wear it for 1 to 2 hours on the first night, for example while you read or watch TV in bed, then add an hour or so each night. Most people can wear it through the night within 1 to 2 weeks.
5. Take it off before you stand up, including for trips to the bathroom at night. Don’t walk in a night splint. It’s easy to trip or fall.
6. Make your first steps easy. Before you get up, do a few ankle circles, then step straight into supportive shoes or sandals you keep by the bed.

Sleeping comfortably in a splint

• Sleeping on your back is usually easiest.
• If you sleep on your side, a pillow between your knees or under the splinted leg helps.
• If it wakes you and you can’t get back to sleep, take it off. Part of the night is better than none.

Signs it’s too tight or doesn’t fit

Loosen the straps or reduce the angle if you notice:

• numbness, tingling or pins and needles
• toes that look pale, blue or feel cold
• red marks that haven’t faded within about 30 minutes of taking it off
• blisters or rubbing
• heel pain that’s worse in the morning than before you started

Stop using it and have your foot checked if the skin breaks, or if you have diabetes and notice any mark or sore.

Hand-wash the liner and let it air dry, away from direct heat.

How long until a night splint works?

• First week or two: you’re getting used to it. Some people already notice easier first steps.
• The following weeks: morning pain usually keeps easing with nightly use.
• Up to 3 months: keep wearing it nightly while you also stretch, wear supportive shoes and build activity back up gradually.

Once your morning pain has been gone for a couple of weeks, cut back to every other night, then stop. Start again if the pain returns. If your morning pain isn’t improving, see your podiatrist about adding other treatment. For a realistic picture of the overall timeline, see can plantar fasciitis go away on its own?

Who should check with a podiatrist first

A splint presses on your shin, heel and foot for hours while you sleep. Check with a podiatrist before using one if you have:

• diabetes or numb feet (neuropathy): you may not feel a sore starting. See our guide to diabetic foot care.
• poor circulation, such as peripheral artery disease, or fragile skin
• a lot of swelling in your foot or ankle
• a recent injury, fracture or surgery, or pain after a pop at the back of your heel
• balance problems and you often get up at night

Getting the most from a night splint

A splint only covers the hours you’re asleep. The daytime part of the plan matters at least as much:

• Stretch your calves and arches twice a day.
• Wear supportive shoes, including at home, and don’t walk barefoot on hard floors.
• Support your arch during the day with a medical-grade or custom orthotic from your podiatrist. Our guide to orthotics explains the options.
• Ease back on running, jumping and long hours on your feet for a few weeks, then build up slowly.

Night splints for other conditions

• Achilles tendinitis: a night splint is sometimes used for the stiffness at the back of the heel first thing in the morning, although there’s little research on it. See our guide to Achilles tendinitis.
• Morton’s neuroma: your podiatrist may also use a night splint as part of treatment for Morton’s neuroma, a pinched nerve between the toes. See our guide to Morton’s neuroma.
• Foot drop: foot drop means you can’t lift the front of your foot properly, so your toes catch or drag when you walk. It comes from a nerve, muscle or brain problem, such as a pinched nerve or a stroke, and needs a doctor to find the cause. A night splint doesn’t treat the weakness. It can help keep the calf and ankle from stiffening while you rest, alongside a daytime brace and neuromuscular rehabilitation.

When to see a podiatrist

Get seen the same day if:

• you have diabetes or numb feet and the splint has caused a blister, sore or broken skin
• your heel is red, hot and swollen, or you have a fever
• you can’t put weight on your foot, or you felt a pop at the back of your heel

Go to the emergency room if your foot turns cold, pale or blue and doesn’t recover within a few minutes of taking the splint off.

Book a visit if:

• your heel pain has lasted more than 2 to 3 weeks and is getting worse
• you have numbness or tingling in your foot
• you’d like to be fitted for a night splint

A podiatrist can confirm that your pain is plantar fasciitis and not another cause, and add treatments that help when home care isn’t enough, such as custom orthotics, physical therapy or shockwave therapy.

Your next step

If morning heel pain is your main problem, a night splint is a low-risk thing to add to stretching and good shoes. Build up slowly and give it a month or more. Your podiatrist can fit you with one and check how it’s working. If you have diabetes or circulation problems, check first. Learn how we treat plantar fasciitis and heel pain and find a podiatrist near you to book online.