Plantar fasciitis is a well-known ailment that occurs when the ligament in the heel called the plantar fascia becomes inflamed. This condition is responsible for the majority of heel pain cases and is often a result of excessive strain or repetitive movements. To learn more about plantar fasciitis and how to treat it, visit this helpful resource.
Once the heel condition is on the mend, the discomfort in the heel should gradually diminish. However, if the pain persists, it is advisable to seek medical attention.
1. Rest
Resting your foot is crucial if you are dealing with plantar fasciitis. By doing so, you can effectively alleviate inflammation and promote healing of the damaged tissue in your foot. Take the necessary time to rest and prioritize self-care for optimal recovery.
It also gives your calf muscles and plantar fascia time to relax.
Ideally, you should take frequent breaks from long periods of standing or running, and stretch regularly.
A good pair of shoes is also important for healing plantar fasciitis. Runners and people who stand for long periods of time should consider getting customized orthotics to help reduce the pressure on their feet.
2. Ice
Ice is one of the most effective treatments for pain and inflammation associated with plantar fasciitis. Applying ice to the affected foot for 10 minutes at a time can reduce swelling and pain.
Contrast baths are also an excellent icing regimen. These sessions alternate cold and hot temperatures to remove inflammatory fluid and stop new inflammatory fluid from accumulating around the heel.
Another way to ice your feet at home is to use an ice bottle massage. This simple procedure involves placing a discarded beverage bottle over the bottom of your foot, and then rolling it back and forth. This helps ice swollen tissues and gently stretches the plantar fascia.
3. Stretching
Stretching helps reduce the inflammation that causes plantar fasciitis. It also improves blood flow, which boosts nutrient supply to the damaged tissues.
Performing regular stretches can improve muscle strength and flexibility, says celebrity fitness trainer Kollins Ezekh. It also releases stress held in muscles.
Several calf stretches can help with plantar fasciitis, including the towel calf stretch and the wall calf stretch. It is important to stretch slowly and gently, and to stop if you feel any pain or discomfort.
4. Heat
Heat dilates blood vessels bringing more blood to the area. This can help reduce swelling without adding fluid to the wound.
However, it should be used sparingly with plantar fasciitis and in conjunction with cold therapy for maximum results.
One of the most common ways to apply heat for plantar fasciitis is with a heated water bottle or herbal heating pad. This can be done in the morning or at night to help relieve sore muscles and reduce swelling.
5. NSAIDs
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, ketoprofen, felbinac and piroxicam are very effective for relieving pain and inflammation. They work by blocking the production of prostaglandins, chemicals in the body that cause pain and inflammation.
NSAIDs are available over the counter or with a prescription. They are safe for most people and can help with mild to severe pain from osteoarthritis and rheumatoid arthritis, but you should see a doctor before using them for long periods of time as they can cause serious gastrointestinal (GI) problems. NSAIDs also can increase your risk of developing kidney and liver disease or ulcers.
6. Orthotics
Orthotics can provide support to the feet and relieve pain. They may also help reduce the risk of foot injuries and promote proper positioning of the feet.
A doctor can prescribe a variety of custom orthotics made from a number of different materials to treat certain conditions. They can range from rigid to soft and accommodative.
In many cases, the correct orthotics can reduce tension on the plantar fascia by reducing pressure on the underside of the heel. However, if the orthotics do not conform close enough to the arch of the foot, they will do nothing to reduce the tension.
7. Injections
The plantar fascia is a strong band of tissue that supports the arch of your foot. When this band becomes irritated or inflamed, it causes pain and stiffness on the bottom of your foot.
Injections can help relieve the pain and inflammation that result from plantar fasciitis. Steroid injections (cortisone) can provide longer-lasting relief and are most effective when placed close to the source of the pain.
Platelet-rich plasma (PRP) is also an effective treatment option for patients with chronic plantar fasciitis. It helps stimulate tissue repair by concentrating and enhancing platelets to promote healing.
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