10 Tips In Dealing With Plantar Fasciitis
Contents
Many people around the world find that they’re suffering from plantar fasciitis.
If you’re experiencing this painful condition as well, you’re not alone. Around 10% of people will experience plantar fasciitis in their lifetime.
The good news is that there are simple things you can do to help it get better. Have a doctor or podiatrist confirm the cause of your heel pain first, since other problems can feel similar.
Follow my 10 tips in dealing with plantar fasciitis and start feeling relief soon.
What is Plantar Fasciitis?
It’s a common condition where the flat ligament that connects your heel bone to the toes becomes strained.
This can result in its weakness, swelling, and inflammation. It can also cause your foot to hurt while standing or walking.
10 Tips in Dealing with Plantar Fasciitis
Stop living with the pain and move on with your life by following these 10 tips for dealing with plantar fasciitis.
Stretching in the Morning
Many people find that the morning is the worst time for pain. The muscles are sore and stiff from sleeping all night and they need a good stretch.
While you’re still in bed, before your feet touch the floor, simply take a towel or a belt and loop it around the ball of your foot.
Keeping your leg straight, you’ll want to pull the towel towards your body as you feel a gentle stretching sensation.
Hold it for 30 seconds if possible and repeat this motion 5 times.
Stretching Throughout the Day
You can repeat this stretch as many times as you feel the need to throughout the day to stop your feet from seizing up.
Massage
I’m up for a massage as much as the next person, so this seems like a fabulous remedy to me!
If you don’t have the money to invest in a professional massage, you can always grab a tennis ball and roll it gently under the foot.
Make sure you’ve applied enough pressure so it can loosen up the plantar fascia.
Rest
When you start to feel the pain, stop what you’re doing and rest. Many people don’t like to take the time to do this, but it’s vital to any recovery.
Ice
Ice can ease the pain and swelling. MedlinePlus suggests icing the sore area for 10 to 15 minutes at least twice a day, with a cloth between the ice and your skin.
Rolling your foot over a frozen water bottle is an easy way to do it.
Splint
You could invest in a night splint that will stretch through your calf to the arch of your foot.
This holds your foot in a flexed position through the night and brings that relief you desperately seek for in the morning.
Orthotics
You can use arch supports directly in your shoes to help distribute your foot pressure evenly.
Custom orthotics are a great option, completely customized to your feet.
Poorly fitted inserts may not help, so ask a podiatrist or physical therapist to check the fit and make sure they support your plantar fascia.
Physical Therapy
This is often an effective way to treat Plantar Fasciitis because it focuses on the stretching needed for comfort.
The physical therapist is trained in how to deal with these issues and will be able to set you on a path to success.
Cortisone Injections
Your doctor may advise you to try this option if you aren’t having any other success.
A steroid shot can reduce pain and inflammation, but doctors usually limit how many you get.
Steroids can weaken the plantar fascia and may cause it to rupture, which can flatten the foot and lead to lasting pain, according to the American Academy of Orthopaedic Surgeons.
Surgery
If nothing else has worked, it might be time to explore the option of needing surgery.
Surgery is rarely needed. More than 90% of people improve within 10 months of simple treatment, and surgery is usually considered only after about 12 months of nonsurgical care hasn't helped.
Don’t jump to make this decision, but allow your doctor to explain all the pros and cons involved. There are two common types of surgery.
A partial plantar fascia release cuts part of the fascia to relieve tension where it attaches to the heel.
A gastrocnemius recession lengthens a calf muscle. It's an option for people whose ankle motion stays tight despite regular stretching.
Conclusion
After reading my 10 tips in dealing with plantar fasciitis, I hope that you’re feeling like there’s a light at the end of the tunnel.
With a little daily work, it’s possible to relieve that pain you experience.
Try and do as many of the suggestions possible for maximum comfort. Most people feel better within several months, but recovery can take longer.
If your pain gets worse, or doesn't improve after a few weeks of home care, see your doctor.
If you feel this article has helped you, be sure to share it with others who are suffering so they can experience the same reprieve.
Sources
- Plantar Fasciitis and Bone Spurs, AAOS OrthoInfo
- Plantar fasciitis, MedlinePlus
