Many individuals who suffer from plantar fasciitis often wonder if they should refrain from standing or walking. It’s crucial to understand that staying off your feet doesn’t mean avoiding all activities. There are various methods for easing the pain associated with plantar fasciitis, such as taking rest periods, engaging in stretching exercises, applying ice, and considering TENS therapy. Incorporating these techniques into your routine can provide relief from the discomfort caused by plantar fasciitis.
Rest
Typically, it’s not necessary to refrain from walking or being on your feet while recovering from plantar fasciitis. Nevertheless, it is crucial to engage in regular stretching and foot strengthening exercises to reduce the likelihood of the condition recurring.
Besides incorporating stretching exercises, another effective approach for aiding in the healing process is using ice therapy and over-the-counter anti-inflammatory medications. It is important to use these treatments sparingly and only when needed. However, it is crucial to note that these remedies should not be consumed for a duration exceeding ten days.
You can also try a simple home exercise that will stretch your calf muscles and Achilles tendon. This exercise can be done whenever you have a few minutes to spare.
Icing
Using ice with plantar fasciitis is an effective treatment option to reduce inflammation. The numbing properties of ice reduce the blood flow to the affected area. It also reduces swelling.
There are a number of products that can be used to treat plantar fasciitis, including ice packs, ice cubes, and ice massagers. These can be applied to the arch and heel of the foot. You can also try stretching the foot to help it heal.
Keeping an ice pack in the freezer at work or at home is a good way to prevent heel pain. You can also use it to help with muscle recovery after a long run.
Stretching
Performing plantar fasciitis stretching exercises are helpful to reduce pain and heal the condition. It also helps to strengthen the plantar fascia. These are simple and do not require any equipment. Ideally, you should perform stretches twice a day.
You should also avoid overuse. It is important to perform adequate stretches to avoid re-injury. During your workout, stop if you feel discomfort. Taking a break between sessions is also a good idea.
One of the easiest stretches to perform is the toe extension. This stretch involves holding your toes with your fingers. You should hold this position for 10 seconds.
Orthotic inserts
Using orthotic inserts for plantar fasciitis is a great way to relieve pain and tension from your feet. These products are designed to stabilize the foot, reduce pressure on the arch, and alleviate heel spurs. They are available in multiple sizes and can be used in any shoe.
A pair of orthotics is not cheap, but they do provide a significant amount of relief. They also improve the mechanics of your foot. This can help you keep the muscles in your heel strong, which helps prevent bunions.
Heel seats
Whether you have plantar fasciitis or not, there are many ways to relieve heel pain. Some of these methods are simple and can be done from the comfort of your home.
Before you begin any exercise, stretch your foot. This will help to prevent the onset of plantar fasciitis. It will also take some of the stress off the plantar fascia.
After you have finished exercising, try to rest your feet. If you have pain, apply ice to the area. This will constrict blood vessels and reduce swelling. It is also beneficial to massage the area.
TENS therapy
Whether you are suffering from plantar fasciitis or other foot pain, TENS therapy is a useful tool for reducing your discomfort. It is a safe, drug-free way to treat your condition. In addition, TENS therapy helps improve blood flow to the area, which helps the injured tendons heal.
TENS therapy uses small pulses of electrical current to stimulate the plantar fascia. This process improves blood flow and reduces inflammation. It also releases endorphins, which are chemicals that decrease feelings of pain.
In addition to using TENS to treat plantar fasciitis, you can also combine it with stretching exercises or orthotic braces. However, before beginning TENS therapy, be sure to consult your physician to make sure it is right for you.
Yoga
Practicing yoga for plantar fasciitis is a great way to treat the condition. However, you need to ensure you do it right. It is best to work with a trained professional.
In order to get started, you need to be aware of the basic poses of yoga. A teacher can teach you a routine to ease your pain. The key is to be mindful of your body’s reaction to each pose. When you feel pain, stop and relax.
A good yoga teacher will know the anatomy of the feet. They will be able to adjust the poses based on the student’s feedback.
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