One frequently experienced pain that often manifests on the underside of the foot is known as plantar fasciitis. This condition typically originates in the vicinity of the heel bone and can be characterized by sensations of both sharp stabbing and persistent aching discomfort.
If caught early, plantar fasciitis can often be resolved with rest and simple stretches. However, if your symptoms persist and do not improve, it may be necessary to explore other treatment options as recommended by your doctor. Consider seeking additional interventions to effectively address this condition.
Stretch Your Calf Before You Take Your First Steps in the Morning
One effective method to alleviate pain and swelling caused by plantar fasciitis is by stretching your calves prior to starting your day. This simple practice can help alleviate tension in the calf muscles, leading to immediate pain relief and gradual improvement in symptoms over time.
If you have tight calf muscles or Achilles tendons, you’re more likely to develop plantar fasciitis. Tightness also makes it harder for you to walk or run without pain.
If you have this condition, your doctor may prescribe over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, to relieve pain and inflammation. Your provider may also recommend resting as much as possible, applying ice to the bottom of your foot, or wearing shoes with good arch support.
Keep Your Feet Hydrated
Many people may not realize that keeping your feet properly hydrated can help to keep the pain of plantar fasciitis at bay. The skin on the soles of your feet has fewer oil glands than other areas of your body, so they can become dry and cracked.
Drinking plenty of water is an easy way to keep your feet healthy. You should aim for eight 8-ounce glasses of water every day, and be sure to include fruits, vegetables, and other water-rich foods in your diet.
Another great way to keep your feet hydrated is to slather them in foot cream or moisturizer before you go to bed. This will keep the moisture in your feet while you sleep and prevent dry skin from forming between your toes.
Get a Good Night’s Rest
One of the most important ways to get rid of plantar fasciitis is to make sure you’re getting enough rest. The condition is caused by inflammation and micro-tears in the tissue that runs along the bottom of your foot.
The pain is worse after periods of inactivity, like sleeping or sitting. This is because when you’re not moving, the inflamed tissues temporarily shorten.
When you stand up, this shortened fascia tightens again, causing pain.
Fortunately, there are many treatments that can help you get relief. One of the most effective is to wear a night splint while you sleep. It keeps your ankle and foot in a stretch position, which can reduce the pain you experience when you take your first steps in the morning.
Get a Good Night’s Sleep
Getting the right amount of sleep is essential for your health. It affects your mood, learning ability, and ability to respond to pain.
The National Sleep Foundation recommends that adults get seven to nine hours of sleep every night. However, it’s not uncommon for people to need more or less than this.
It’s also important to develop good sleeping habits, which are often called “sleep hygiene.”
In addition, try to go to bed and wake up at the same time each day. This helps establish your body’s natural sleep-wake cycle.
Another way to promote better sleep is to avoid eating a big meal in the two hours before you go to bed. Eating a light snack instead will help you fall asleep more easily and feel more refreshed in the morning.
If you’re looking for ways to permanently get rid of plantar fasciitis, one way is to eat right. Foods that reduce inflammation and are high in anti-inflammatory nutrients like calcium, magnesium, MSM (found in many fresh fruits, vegetables, and grains), and vitamin C can help alleviate pain and improve function.
You should also increase the amount of whole, unrefined foods and eliminate junk food and processed foods from your diet. These include refined oils that are heavily saturated and contain omega-6 fatty acids.
It’s also important to increase the intake of antioxidant-rich and anti-inflammatory spices such as turmeric. These are often found in savory dishes and can help fight inflammation in your body.
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