Experiencing a sharp pain in your heel upon waking up could indicate the presence of plantar fasciitis. It is crucial to take proactive steps to address this condition and alleviate symptoms to avoid prolonged pain and discomfort. Ignoring the issue can potentially prolong the duration of the discomfort you experience.
The plantar fascia ligament, which runs from the heel to the toes on the underside of the foot, plays a crucial role in supporting the arch. Essentially, it bears the brunt of your body weight while you engage in activities such as walking or running. However, certain factors can make this ligament vulnerable to stress and inflammation. These include having high arches, an abnormal gait, or carrying excessive weight while walking. If you fall into any of these categories, it’s important to be aware of the potential impact on your foot health.
In order to alleviate inflammation and discomfort in your heels and feet, it is crucial to incorporate stretching and strengthening exercises into your routine. These exercises play a significant role in enhancing the support provided by your muscles to your arches, while simultaneously diminishing the amount of pressure exerted on the plantar fascia ligament. By regularly engaging in these exercises, you can effectively manage your symptoms and experience relief. It is highly recommended to consult a healthcare professional for specific exercises tailored to your needs.
Your health care provider can teach you stretching and strengthening exercises that will work best for your condition. They can also help you avoid activities that cause or make your heel pain worse and recommend shoes with supportive arch support.
Massage can be another effective treatment for easing inflammation and discomfort in your heels. Try using a soft-soled shoe, a foam roller or a tennis ball to massage your feet before you get out of bed in the morning and throughout the day.
You can do this a few times each day to decrease your pain levels. Then ice your feet after each exercise to further minimize the inflammation and discomfort.
Wear a night splint when you’re sleeping to support your foot and reduce stress on the plantar fascia ligament. This brace typically costs $20 to $40 and can help keep the ligament flexible and reduce the risk of re-injury.
A night splint can be uncomfortable at first, but it can provide significant pain relief and prevent your plantar fascia ligament from stretching or re-injuring itself. Your health care provider can show you how to properly fit and adjust the night splint, and provide instructions on when to apply ice or take pain relievers.
If your condition doesn’t improve after a few weeks, talk with your health care provider about whether you need to see a podiatrist for an examination. Your doctor will ask you questions about your medical history and do a physical exam to determine the cause of your heel pain.
They can then prescribe a treatment plan that will address your specific needs. They can recommend shoe inserts, icing or over-the-counter antiinflammatories, or even cortisone injections to help ease your pain and increase your mobility.
In the end, addressing your plantar fasciitis will allow you to return to all the activities you enjoy without experiencing excruciating pain. Here are some of the best things you can do in the morning for plantar fasciitis:
Rest
A restful night’s sleep can be one of the most effective treatments for minimizing heel pain in people with plantar fasciitis. You should try to get at least 7 hours of sleep per night and do not overdo it.
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