Heel pain is often attributed to plantar fasciitis, a prevalent condition. While adults and children both can be affected by it, the good news is that in most cases, the pain tends to subside naturally within a few months when individuals engage in stretching exercises and other conservative treatment methods.
One of the primary indications of this condition is experiencing a sharp or piercing sensation on the underside of the foot around the heel area. Generally, this discomfort is most prominent in the morning or after extended periods of standing, and tends to intensify as the day progresses.
1. Rest
To initiate the process of healing from plantar fasciitis, it is paramount to provide your feet with a period of rest. This entails refraining from engaging in activities that exacerbate the pain of your plantar fascia ligament, including running or jumping.
You should also rest the bottom of your foot by flexing it up and down 10 times before you stand up each day. Massage across the width of your foot arch can also help.
Another good option is to ice your feet regularly for 10 minutes at a time, twice a day until inflammation subsides. This can be done with a frozen water bottle or a roll of ice.
You can also massage the underside of your foot with a golf ball or lacrosse ball to break up scar tissue that might be causing tension and aggravate your PF. Do this a few times each week until your PF is healed.
2. Ice
Using ice to help reduce the inflammation that causes plantar fasciitis is often very effective. Icing can also be combined with other treatment methods, like stretches or massage.
Rolling the ice along the bottom of the foot can be a relaxing, soothing technique that helps relieve heel pain and promote healing. A frozen water bottle or therapy ball can be used to do this.
Don’t apply ice directly to your skin, as it can damage your skin or cause frostbite. Make sure to wrap the ice in a thin hand towel or washcloth first to protect your skin.
3. Massage
Whether you get it from a professional or perform it yourself, massage is an essential part of getting plantar fasciitis pain under control. It promotes blood flow to the foot and reduces stiffness, allowing tired muscles to get the nutrients they need for healing and recovery.
Another way to relieve stiffness is to do a few stretches before you get out of bed or in the morning after you wake up with pain. For example, try flexing your toes 10 times before you start standing up.
In addition, ice can help relax your fascia and reduce inflammation. You can use a cold bottle or can under your foot and roll it back and forth for a few minutes.
4. Stretching
Performing regular stretching helps to loosen your muscles, tendons and ligaments so they can better adapt to your activities. It also reduces stress, which can help to keep your immune system working properly.
Stretching can help relieve pain by releasing lactic acid and increasing blood flow to the area. It can also decrease inflammation and soreness.
Plantar fasciitis stretches can be performed at any time, but it’s especially helpful right after you wake up and before exercise. You can even do them while you’re sitting down to eat or drink a coffee or tea!
This deceptively simple stretch strengthens and builds weak muscles in your feet. Do this for a few minutes each day, and you can expect to feel less heel pain after a few weeks!
5. Warm Oil Massage
Plantar fasciitis is a condition that can cause pain in the heel and arch of your foot. Massage and stretching can help ease the pain and reduce its likelihood of recurring.
Using warm oil on your body can be a great way to enhance your massage routine and promote healing. Generally, the warmer the oil, the more it penetrates into the skin, and this is important for many reasons.
For example, the warm temperature can make it easier for your body to absorb the nutrients and benefits of the massage.
The massage also can improve circulation and lymph flow, which can prevent recurrences of pain or inflammation. It can also help your feet stretch out and heal, and can even help relieve stress.
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