Incorporating RICE into your Plantar Fasciitis Treatment

Incorporating RICE into your Plantar Fasciitis Treatment

May 07, 2018

You’ve most likely heard of the R.I.C.E. treatment being used for injuries like ankle sprains, but did you know that R.I.C.E. can also be an effective addition to your Plantar Fasciitis treatment regimen?

We’ve all had those days where we’ve been on our feet all day and the pain is spiking. This is where R.I.C.E. comes to the rescue.

What is R.I.C.E.?

R.I.C.E. (an acronym that stands for: Rest, Ice, Compression, and Elevation) is an easy to implement protocol that is recommended for any soft-tissue injury where there is swelling and pain.

Rest: Pain often spikes when the soft-tissue in your foot is inflamed. Staying off your feet as much as possible allows the soft-tissue time to rest. Without rest, continual strain is put on the affected area, which leads to an increase in pain. It’s recommended that you avoid any activities that cause you pain for 24-48 hours.

Ice: Cold naturally reduces swelling and inflammation. Every 4 hours, apply ice on the affected area for 20 minutes at a time. Try using a frozen water bottle to gently roll your feet on. This not only gently massages the affected area, but the cold will also help reduce the inflammation. Don’t have a frozen water bottle? An ice pack will also work, but do not apply ice directly to the skin. Place a towel over the cold before applying it to the skin.  

Compression: Compressing the affected area will also help decrease swelling. This is where The X Brace can come in handy. The X Brace is carefully designed to compress and support parts of the foot that are affected by Plantar Fasciitis. However, if you don’t have The X Brace, use an elastic bandage to compress the affected area, but do not wrap it too tight. If you feel numbness, tingling, or increased pain, loosen the wrap.

Elevation: Elevate the affected area above the heart for as long as possible. Raising the affected area above the heart helps minimize swelling. Try lying on your back, either on the floor, couch, or bed, and place pillows under your foot to elevate it.

Most injuries take time to heal and R.I.C.E., along with using

The X Brace, is an effective therapy for alleviating the symptoms of plantar fasciitis and soft-tissue pain.  If you experience severe pain or persistent limited mobility, please seek professional medical attention.

Leave a comment

Comments will be approved before showing up.

Tired of foot pain?

Enter your email to get access to our best deals, helpful tips, and news... 

★ Reviews

Let customers speak for us

199 reviews
Great product

My daughter uses The X Brace everyday and she is experiencing good improvements with pain management. She is being able to train with less pain.

Purchased from Japan.


I live in Japan, so I was expecting quite a delay in receiving my package, but it came within a week. Very quick service and the X Brace team even emailed me to make sure I had received it and was able to use it.


As far as the X Brace goes, its really great! I was actually shocked at how simple/small the design was. I’m usually skeptical of products claiming how “great they are” and how “even athletes recommend” but these braces have gone above and beyond expectation. I can’t even tell I have them on when I’m wearing them. They helped my pain almost instantly. ( my pain was severe so it took a day... lol) it’s easier to walk, run , and even stand now. I’ve been using them for about 3 weeks and even when I do not have them on, I can see the difference in my walking patterns as well as experience little to no pain.

They are VERY easy to clean. Just hand wash using soap and water and hang them to dry at night before you go to bed. They are always nice and clean, and dry when I wake up. I haven’t had to emergency clean and dry yet but the inside of the straps have small rubber grips, therefore I would caution against putting them in the dryer or using any form of artificial heat to dry them.


They might look expensive at first glance but the X Brace is completely worth it. I strongly recommend this product to anyone suffering from over-pronation. I will be buying another pair very soon just in case something happens to the ones Im currently wearing. Overall, I’m just happy to be able to walk pain free again.


Amazing, the pain had gone away from my feet. I tested it and didn't wear them for a few days and the pain returned. I started to wear them again and the pain disappeared. Extremely happy with the purchase.

So far so good

I’ve been using the brace for a couple of weeks now. It has been offering relief as advertised. Very happy with my purchase.