If you’re dealing with heel pain, there’s a good chance it could be caused by plantar fasciitis, a common condition. Luckily, there are simple treatment methods that can help bring you relief. In fact, many individuals find that their pain subsides within just a few months, and within a year, they are completely pain-free. So, if you’re looking for ways to alleviate your plantar fasciitis symptoms, rest assured that there are effective solutions available.
One of the initial measures to alleviate the pain associated with plantar fasciitis is to give your feet sufficient rest. This involves refraining from engaging in any activities that could worsen the condition.
Stretching
If you’re suffering from plantar fasciitis, stretching can be a beneficial technique for finding relief and enhancing your range of motion. However, it’s crucial to understand the proper way to stretch before you start. By following the right stretching techniques, you can effectively alleviate pain and improve your condition.
The most important thing about stretching is to be careful not to jerk or bounce the muscles. This can tighten the muscles and potentially cause injuries.
Always breathe normally as you stretch and hold each stretch for about 30 seconds. Repeat each stretch 3-5 times.
Stretching is a beneficial part of your daily routine, especially if you spend a lot of time on your feet. It also can relieve stress on your joints, boost your energy, and prevent repetitive-motion injuries from work or school.
Ice
Ice helps relieve pain and inflammation associated with plantar fasciitis. It can be applied in the form of a cold pack or bag, or an ice bath.
An ice bottle massage works well, too, because it also gently stretches your foot’s plantar fascia. Simply use a discarded beverage bottle and fill it with water.
Then place it on the floor and roll your foot over the bottle. If your pain is severe, you may need a larger bottle.
In addition to ice, nonsteroidal anti-inflammatory drugs (NSAIDs) reduce inflammation. These medicines can be taken three to four times a day for short-term relief.
In addition, a physical therapist can help you develop an exercise program that includes stretching and strengthening your calf muscles and plantar fascia. These exercises can significantly reduce your pain and improve your walking.
Cortisone Injections
Cortisone injections are a popular way to treat many different types of joint pain. They are a non-invasive treatment that is safe and effective when used properly.
A cortisone injection is a type of steroid medication that is delivered to a joint through a needle. This type of medication reduces inflammation, relieves pain and improves mobility.
This is an effective plantar fasciitis relief technique that can help people with heel pain feel better quickly without the need for surgery.
However, it’s important to note that cortisone shots can weaken tendons, which can lead to long-term damage. They also aren’t suitable for all conditions.
To determine whether cortisone shots are right for you, speak with your doctor about your pain and how much it impacts your daily life. This will help your provider determine if cortisone injections are the best way to help you manage your plantar fasciitis.
Physical Therapy
If you have severe plantar fasciitis pain that is preventing you from functioning normally, or if other conservative treatments haven’t worked, physical therapy may be a good option. It can help you rebuild strength and activity tolerance in a gradual, structured way.
PT also works to evaluate the relationship of your symptoms to your activities and lifestyle. This includes taking a medical history, reviewing your daily activities and determining how you sleep.
A therapist will then develop a plan of care that may include exercises, stretching, heat and ice treatment and taping to reduce pain and inflammation.
Techniques such as Graston/ASTYM or dry needling can directly localize restrictions within the fascia to remodel scar tissue and improve mobility and pain. These techniques can be particularly beneficial for chronic cases of plantar fasciitis because they directly target areas that cause stiffness and limited mobility.
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