For individuals dealing with plantar fasciitis, there are several effective home remedies available to alleviate discomfort and promote healing.
If you are experiencing back pain, there are several effective remedies that you can do in the comfort of your own home. One option is stretching, which can help to alleviate tension and improve flexibility in your back muscles. Another effective remedy is massage, whether it’s using your own hands or a foam roller, as it can help to relieve muscle knots and tightness. Lastly, ice therapy can also be beneficial in reducing inflammation and providing temporary pain relief. By incorporating these home remedies into your routine, you can find relief from back pain without having to leave your house.
If you’re experiencing heel pain, there are a few simple methods you can try to alleviate discomfort. One effective technique is to apply ice to the affected area three times a day for approximately 15 minutes each time. This can help reduce inflammation and numb the pain. Another option is to roll a frozen water bottle under your foot, specifically targeting the arch. This massaging action can provide temporary relief and potentially alleviate some of the discomfort you may be experiencing.
Stretching
There are a variety of simple stretches you can perform at home to alleviate pain and improve foot function, both quickly and conveniently. Many are quick and simple to remember – you can take action whenever there’s free time available!
Stretching has been found to be effective at relieving pain and improving walking for those living with plantar fasciitis. Multiple studies demonstrate the benefit of specifically tailored non-weight bearing stretching exercises designed for plantar fasciitis being superior to standard Achilles tendon stretching activities [10-12].
Stretching can also help decrease inflammation caused by Plantar Fasciitis by helping reduce fluid build-up in your heel pad (perifascial edema). Ice packs, often wrapped in towels or placed inside plastic bags filled with crushed ice, may be effective ways of doing this.
Massage
Massage refers to any therapeutic practice which involves pressing, rubbing and manipulating skin tissues such as muscles, tendons and ligaments for therapeutic benefit. Massage techniques range from light stroking to deep pressure to address your individual needs.
Therapeutic massage may increase blood and lymph circulation, providing greater benefits such as reduced pain relief and overall better health outcomes. Furthermore, therapeutic massage is considered an integrative form of medicine.
Prior to getting a massage, it is advisable to speak to your physician first as certain medical conditions such as cancer and pregnancy could preclude such treatments.
When seeking massage as a home remedy for plantar fasciitis, it’s essential that you select a certified and licensed professional therapist.
Other home remedies for foot care include icing and heat therapy. Icing can be done with a bag of ice or an ice bath; other ways include placing cold packs over your towel-wrapped feet to provide enough iciness to numb them properly.
Ice
Ice can be an effective home remedy for inflammation in the plantar fascia – the stretchy band running from your heel to your toes – and its associated pain. Icing for 20 minutes three or four times daily will reduce swelling, decrease pain, and promote healing.
If you are walking or running on hard surfaces, wearing shoes that provide good arch support and extra cushioning may be beneficial. Furthermore, avoid standing for extended periods and modify your job/sport activities so as to not cause too much strain on the feet.
Losing some weight may help alleviate pressure on your plantar fascia. Work with your physician on creating a long-term plan with stretching exercises, physical therapy and icing treatments as part of an overall treatment strategy.
Weight Loss
Weight loss may provide relief from plantar fasciitis. Simply losing 10 pounds could be enough to alleviate heel pain and keep it at bay in the future.
Obesity alters your walking and stepping, placing more pressure on your heels and plantar fascia each step you take – potentially leading to chronic plantar fasciitis or other foot pain conditions.
Losing weight will not only relieve pressure from your feet, but will also make you feel more energetic – providing the motivation necessary to get out and stay active even while dealing with an illness like plantar fasciitis.
Running, cycling, rowing or kayaking can all be excellent forms of exercise; stationary cycle work may even be suitable if your foot pain is minimal and impact is acceptable; practice these exercises until they’re pain-free before beginning them regularly.
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Plantar Fasciitis
Plantar Fasciitis and Barefoot Running
Plantar Fasciitis and Inflammation Control
