How to Stop a Plantar Fasciitis Flare Up
Starting off your day can be a daunting task, especially if you are dealing with the discomfort of plantar fasciitis. This condition can bring about sharp pain in your heel as you rise from your slumber. While it may seem like a persistent issue, there are methods you can employ to prevent a worsening of your plantar fasciitis symptoms.
Rest, ice and support
Rest is essential when it comes to managing a plantar fasciitis flare up. It is important to steer clear of any activities that may exacerbate the pain and give your body the time it needs to heal. Refraining from engaging in any strenuous or high-impact activities is crucial during this recovery process. It is best to completely abstain from these activities until your symptoms have subsided entirely. By allowing your body to rest and recuperate, you increase the chances of a speedy and effective recovery from plantar fasciitis.
If you’re experiencing foot pain, seeking advice from a foot specialist or physical therapist can be beneficial. These professionals can suggest specific exercises that can alleviate your discomfort and minimize the chance of future flare-ups. Additionally, they may provide prescriptions for over-the-counter pain relievers such as ibuprofen or aspirin to alleviate symptoms. By consulting with a foot doctor or physical therapist, you can find effective strategies to manage foot pain and improve your overall well-being.
It’s important to wear supportive shoes that fit properly. This will allow your foot to be properly aligned and prevent rubbing of the plantar fascia, which can lead to inflammation.
If you’re a runner, avoid high-impact workouts such as jogging or running on the treadmill, as these can cause stress to your feet. Instead, try swimming, walking, cycling or using an elliptical machine that’s lower-impact.
Stretch your feet and legs daily
Performing calf stretches every day can help reduce the chance of a flare-up in the future, Steege says. She recommends performing a standing calf stretch, which involves placing your toes on a wall and stretching from the back of your feet to the front. Hold for 30 to 60 seconds and repeat on the opposite side twice or three times per session.
Dorsal night splint
If your symptoms aren’t responding to calf stretches and other measures, talk to a podiatrist about a dorsal night splint, which can keep your ankle propped up to ease the strain on your feet. The splint is worn at night, which can give your muscles time to relax and stretch.
A common mistake people make when they’re recovering from a flare-up of plantar fasciitis is to return to their usual level of activity too quickly. This can re-injure your foot, so it’s important to slow down when you’re easing back into your activities.
You might be tempted to jump back into sports or physical activity, but you should wait at least a week to return to your usual routine. This is to give your feet a chance to heal from the stress you’ve put on them, Steege says.
Your healthcare provider can also suggest ways to make sure you’re keeping your body balanced and avoiding any other injuries that can trigger a plantar fasciitis flare up in the future. For example, your provider may suggest a diet that’s low in fat, sugar and salt, as well as a fitness routine that’s low-impact and designed for recovery.
Icing your foot regularly can help decrease swelling and inflammation, as well as promote healing. You can apply a bag of ice or an ice pack wrapped in a towel to the bottom of your foot for 10 to 15 minutes twice a day.
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