What aggravates plantar fasciitis?
Plantar fasciitis commonly affects individuals with a distressing heel, which usually becomes painful upon waking up or after extended periods of standing. The discomfort often extends down the foot and is often described as a sharp, burning sensation. For those seeking relief from this condition, understanding the symptoms and causes of plantar fasciitis can be valuable. (Source: [link](insert anchor text))
The plantar fascia is a crucial structure that provides support and mobility to our feet. Stretching from the heel all the way to the base of the toes, it plays a significant role in maintaining the overall health and proper functioning of our feet. To learn more about the plantar fascia and its importance, click here.
The tissue known as the plantar fascia plays a crucial role in absorbing impact and providing support to the arch of your foot, enabling you to walk and run with ease. Moreover, it assists in maintaining the proper alignment of your feet, thereby minimizing the strain on your knees and hips. To learn more about the importance of the plantar fascia, click here.
Normally, the plantar fascia is flexible and strong, but with overuse or inactivity, it can become irritated. As a result, the fascia becomes weak and can tear.
What can I do to help my plantar fasciitis?
The most common and effective way to treat plantar fasciitis is with physical therapy. A therapist can show you exercises that stretch the plantar fascia and Achilles tendon, which can help ease pain. In addition, a therapist may suggest ice massage or an ice bath to reduce inflammation and help you heal.
Exercises that aggravate plantar fasciitis include running, plyometrics (jumping), high-impact sports, and activities that put an extra strain on your feet, such as playing soccer or football.
Changes in your workout routine can aggravate plantar fasciitis, especially when you increase the intensity or pace of your exercise program. This includes things like sprinting when you normally jog or power walking when you usually take it easy.
Choose shoes with a low to moderate heel, thick soles and good arch support. These shoes should also provide cushioning for your feet and help to prevent injuries.
A physiotherapist can show you stretches and exercises that can be done at home several times a day to ease your symptoms. A physiotherapist can also recommend the right footwear for your needs and help you to select a good pair of supportive shoes.
Avoid alcohol as it can deprive the body of nutrients and dehydrate your lower limbs. It also can lead to nerve compression, which can exacerbate plantar fasciitis.
Get adequate sleep, which can help to relieve tension and pain in your feet. Try to go to bed early and get up early, especially if you have to walk a lot for work or school.
Taking NSAIDs such as ibuprofen or naproxen can help to reduce pain and inflammation in your feet. These medications should be taken regularly, and if you’re using them for more than 1 month, talk with your doctor.
Apply ice to your sore foot several times a day, which can help to reduce inflammation and swelling. You can apply ice by rolling it under your foot or placing it in a cloth-covered ice pack.
If your symptoms don’t improve after you’ve tried these treatments, your doctor may prescribe anti-inflammatory medication. This includes acetaminophen, ibuprofen, and naproxen.
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