Plantar fasciitis is a prevalent condition that affects the foot, causing a sharp pain in the heel’s underside, particularly when you begin your day. This foot condition can disrupt your sleep and prevent you from getting the rest you need.
When it comes to treating plantar fasciitis, there are several effective methods that can be utilized. The initial approach often involves a combination of conservative techniques such as icing, stretching exercises, modifying footwear, using orthotics, and taking non-steroidal anti-inflammatory drugs (NSAIDs) to reduce pain and inflammation. However, in cases where the heel pain persists or becomes more severe over time, further advanced treatments may be necessary. These can include cortisone injections to provide immediate relief and physical therapy to address any underlying issues and promote healing. It is important to consult with a healthcare professional to determine the best course of action for your specific condition.
Elevate Your Feet While You Sleep
Elevating your legs while sleeping can be particularly advantageous if you have a health condition that hampers circulation, like plantar fasciitis. Additionally, this practice may help minimize the chances of developing deep vein thrombosis (DVT), which refers to the formation of blood clots in the legs that can potentially travel to the heart. By enhancing the flow of oxygen-rich blood to your legs, sleeping with elevated legs facilitates better circulation.
Elevating your legs can also reduce swelling in the feet and lower body, known as oedema. This condition can be particularly painful and uncomfortable if it is associated with diabetes or old age.
Sleeping with your legs elevated allows gravity to do most of the work, relieving pressure on your heart and vascular system. This keeps you healthy and reduces your risk for other vascular diseases like varicose veins.
For optimal leg elevation while sleeping, use pillows. Stacking two or three pillows is recommended to reap maximum benefits from this practice.
Keep Your Feet Warm and Dry
Maintaining your feet’s temperature and dryness are essential for getting a good night’s sleep. Not only does this help your body to regulate its heat output, but it also keeps the rest of your system running optimally.
The initial tip for keeping your feet cool is wearing the appropriate socks. Thin cotton ones will feel especially cooling on sensitive skin types.
Next, keep your feet warm and dry by washing them regularly. This is the most effective way to prevent foot issues like athlete’s foot, ingrown toenails and toenail fungus.
Additionally, it’s wise to replace your socks when they become wet. Fungi thrive in warm and damp environments, making you more vulnerable to getting infections if your socks are wet.
Moving your feet regularly will improve blood flow and raise their temperature. Be sure to gradually warm them up to prevent blood vessels from constricting in cold weather – which could lead to chilblains.
Stretch Your Feet Before You Go to Bed
Stretching is one of the most beneficial activities you can do to reduce pain, improve sleep quality and get healthy. By making it a habit to stretch at least twice or three times daily, you’ll help speed healing time and prevent injuries like Plantar Fasciitis.
In addition to releasing endorphins, these simple stretches can help you relax and de-stress. Furthermore, they reduce the likelihood of leg cramps or tension that might keep you up at night.
Begin by lying on your back. With both hands, bring one knee toward your chest at a time, repeating this 10 times on each side.
Next, wrap a pillowcase or hand towel around the ball of one foot and hold for thirty seconds before switching to the other foot and repeating this exercise, according to Brooke Blocker, a yoga teacher in New York City. This will flex your foot and open its arch.
Stay Active
Your feet play an integral role in daily life, so when they hurt it can significantly impact how comfortable you feel. Plantar fasciitis is a common condition affecting approximately 2 million people across America; unfortunately, this condition can wreak havoc on your quality of life.
Ankle pain can develop when the plantar fascia, a thick band of tissue running from your heel to your toes, becomes inflamed. This may cause discomfort when you first step out of bed or after extended periods of sitting.
Rest and icing can help reduce pain and swelling, but you still need to keep exercising and moving in order to keep your feet strong and flexible. Additionally, over-the-counter medications like NSAIDs may provide temporary relief of symptoms as well.
Stretching and strengthening exercises can also help prevent heel pain from reoccurring by making your calves, Achilles tendon, and foot muscles stronger. You can do these stretches from home or at the gym.
Walking, jogging and swimming are all beneficial exercises that will build up your stamina and strength without adding extra strain on your feet. Alternatively, try doing cross-training workouts that target both arms and back as well as the feet with exercises like bench presses, pull ups, dips or push ups.
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