How Should I Sleep to Avoid Plantar Fasciitis?
Having plantar fasciitis can significantly impact your ability to get a restful night’s sleep. The discomfort experienced from this condition can be excruciating, and any disruption it causes during sleep can be detrimental. To alleviate the pain and enhance your sleep quality, consider the following helpful tips:
1. Make sure that you have a comfortable mattress.
No matter your preferred sleeping position, it is crucial to have a mattress that strikes the right balance between firmness, softness, and support. A quality mattress contributes significantly to the quality of your sleep. It is equally important to ensure that your mattress is not overly tight, as this can lead to toes being pulled down and exerting pressure on the foot. By choosing the right mattress, you can optimize your sleep and avoid discomfort.
Having a pillow that provides support for your knees and spine is essential for optimal comfort and proper alignment of your body. When choosing a pillow, make sure to consider the material and firmness level that works best for you. Memory foam pillows are known for their ability to conform to your body’s shape and provide targeted support to the knees and spine. Additionally, pillows with adjustable loft can be beneficial as they allow you to customize the height and firmness to suit your specific needs. By investing in a pillow that properly supports your knees and spine, you can experience improved sleep quality and wake up feeling refreshed and energized.
A pillow that is too soft can lead to a lot of pressure being placed on your spine, which can cause you to feel uncomfortable. You’ll also want to make sure that the pillow isn’t too firm, which can cause you to wake up in the middle of the night with aching muscles and joints.
3. Use a boot for plantar fasciitis to help reduce the pain and keep your feet in a neutral position at night.
A night splint is a device that keeps your foot in a neutral position and can significantly improve the pain associated with plantar fasciitis.
4. Stretch your feet every morning before you get out of bed.
Keeping your feet, ankles, and arches flexed will prevent your plantar fascia from becoming too stiff and inflamed. This is especially important for people with flat or high arches, as these conditions are known to increase the risk of developing plantar fasciitis.
5. Wear shoes with arch support at all times, even when you’re sleeping.
You’ll be surprised at how much better you’ll feel when you get into a pair of shoes that has support and padding.
6. Take breaks from your activity when you can.
If you’re a runner or you work at a job that requires a lot of standing, try to take breaks during your day to walk around or sit down. If you don’t have a break, you might find that your pain increases when you walk or run again after a long period of inactivity.
7. Don’t go barefoot, unless you’re wearing supportive shoes and socks at all times.
The plantar fascia is a fibrous band of tissue that runs from the heel to the base of the toes. It helps the foot work properly, spreading your weight evenly through the foot and allowing you to walk, run or stand without problems.
8. If you’re prone to plantar fasciitis, be sure to visit your podiatrist regularly.
A podiatrist is a doctor who specializes in foot and ankle conditions, including plantar fasciitis. A podiatrist can diagnose your condition and recommend treatment options to ease the pain and stop it from returning.
The pain associated with plantar fasciitis is often a sharp, stabbing pain that occurs on the bottom of your heel when you wake up in the morning or after long periods of inactivity. This pain can be felt in the centre or inner part of your heel, but it can also occur in the outer or front part of your heel.
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