What is plantar fasciitis?
Plantar fascialitis is a painful disorder of the foot caused by an unknown inflammatory reaction in the connective tissues of the sole of the foot. The exact causes of this inflammation are not known, but they may be related to excessive use of the muscles supporting the foot, such as the ones used in walking.
If you’re experiencing heel pain and want to get rid of it quickly, then follow these quick tips for relief!
What are symptoms of Plantar Fasciitis
The symptoms of Plantar Fasciitis include the following:
Pain on the bottom of your foot or ankle that often starts after prolonged standing or walking
- Swelling around the heel
- Tenderness when pressure is applied to the area
- A burning sensation while walking
Home Remedies for Plantar Fasciitis
1). Apply lavender essential oil
A 2015 research found that lavender essential oils have anti-inflammatory properties, which makes them a potential treatment for joint aches and pains. One way to use them is to massage a drop or two in carrier oils, such as olive or coconut oils, and rub them onto the bottom of your feet. Another option is to add some to a warm bath.
2). Wear supportive shoes
Wearing comfortable shoes that provide good arch supports helps to support your foot’s muscles and tendons, preventing them from becoming inflamed
3). Use orthotics
Orthotics may be recommended by your doctor if they think you need them. You can order orthotics from most pharmacies, or your physician might create some custom ones for your specific needs. Once you’ve had them for awhile, you’re likely to no longer need them.
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4). Wear a night splint
To relieve pain from plantar fasciitis, night splinting helps stretch out the arch and calf muscles, which relaxes them and brings relief. These are usually worn for one to three months.
5). Replace old
If you often wear the same type of shoe for exercise, be sure to change them frequently. A few signs include:
- wear on the outsoles
- stretching of the heels
- Making of the insides of the shoes so they fit your feet well
- breakdown of shoe
- You’re developing new blisters on your feet from walking too long without taking breaks
- You may be experiencing some new pain in your lower body.
If you don’t run, you should replace your running shoes at least once per 500 km (310 miles) or so, depending on how often you wear them. Nonrunners should replace their footwear every 6 months or so, depending on when they last wore them.
If you’re trying to relieve the pain from plantar fasciitis, you might want to try stretching your feet or calves. Try lunges, for instance, where you try to reach down with your opposite leg as far as you can. You may also want to check out some of our other articles on plantar fasciitis.
To help ease the pain in your heel, use your thumb to gently rub your arched foot from the bottom of your toes to your heel. Start at the bottom of your foot and work your way up to your heel. You can also use an old golf-sized ballpoint pens to gently massage your archery bows. Place your left foot on top the tennis shoe and then grasp something firm. Rock the shoe backward and forward until the painful spot is relaxed.
8). Apply ice
An ice bag (or several) can be used by rolling them under your feetas well as using them to massage sore muscles. Also, if you’re suffering from inflammation, use an ice bag instead of ice cubes.
9). Lose weight
Being overweight means putting extra stress on your plantar fasciae. If you’re overweight, lose a few pounds by eating healthier and exercising regularly. Consult your doctor for advice on what might be right for you.
If you’re having trouble walking because of plantar fasciitis, you might just be tired. Taking some time off from running (or any high impact sport) can allow your body to heal and give your plantar fascia enough time to recover. During recovery, you could consider taking up another form of exercise, such as water aerobics, which has less impact than running but still provides good cardiovascular benefits.
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11). Take NSAIDs
NSAIDs, such as ibuprofen, may provide relief for people who suffer from plantar fasciitis by reducing inflammation in their bodies. However, just keep in mind that these drugs are not meant for long term use. They’re also best used in conjunction with rest and proper footwear.
12). Get TENs therapy
Transcutaneous electrical neural stimulation (TENS) therapyis a noninvasive method used to relieve pain. You can use it yourself, but hiring someone else who has experience with TENS may be better for you.
13) Consider surgery
Surgery is only considered when all other treatments have failed. Surgery involves cutting away part of the arch of your foot to reduce pressure on the plantar fascia. This procedure is usually performed by a podiatrist.
14). Seek professional help
If you’ve tried everything and nothing seems to be working, it’s time to seek professional help. Your podiatrist will likely recommend physical therapy, orthotics, anti-inflammatory medications, corticosteroid injections, and/or steroid shots.
15). Be patient
Plantar fasciitis takes time to get better. It’s important to remember that this condition isn’t going anywhere anytime soon. Just take things one day at a time and continue to do whatever it takes to make sure you stay healthy.
16). Don’t forget about your feet!
It’s easy to overlook our feet, but they play a huge role in our overall health. Make sure you pay attention to how your feet feel each day. If you notice anything unusual or painful, don’t hesitate to contact us. We’ll be happy to help you find the best treatment options available.
17) Remember: Plantar fasciitis is treatable!
It’s possible to avoid plantar fasciatis, but it requires patience and dedication. By following the tips above, you should be able to manage this condition without too much discomfort.
18) Keep moving!
Don’t let plantar fasciitus hold you back from doing the activities you love. In fact, being active helps prevent many chronic conditions, including plantar fasciiti. So, even though you may be experiencing some pain, try to remain active anyway.
19) Know the signs of plantar fascial tear
- Pain in the heel area
- Aching or swelling in the heel
- Difficulty standing or walking
- Pain that worsens after prolonged periods of sitting
20) Avoid wearing shoes that cause excessive stress on the heel
Wearing shoes that put excess pressure on the heels can lead to plantar fasciitis such as Achilles tendonitis and calcaneal apophysitis. These conditions can be very painful and require immediate medical attention.
21) Wear supportive shoes
Wear shoes that fit properly and support your arches. Look for shoes that offer good shock absorption and cushioning. Also, consider getting custom made orthotic insoles if needed.
22) Stretch regularly
Stretching exercises can help improve flexibility and range of motion in your joints. Try stretching before bedtime to ensure you wake up feeling refreshed.
23) Get plenty of rest
Resting your body during recovery is essential. When you’re recovering from plantar fasciitis then you need to give your body enough time to heal itself.
24) Take care of your feet
Take extra care of your feet while you recover. Wash them thoroughly every night and wear comfortable socks.
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How can I prevent Plantar Fasciitis?
To help prevent Plantar Fasciits, try to avoid wearing high heels. If you must wear them, make sure you have good shoes with proper support. Also, if you do need to wear high heels, don’t spend more than 15 minutes at a time standing up. When you walk, keep your weight evenly distributed between your feet.
When to call medical doctor
You may need additional treatment if your pain doesn’t improve after trying at-the-house treatments. Contact your doctor. He might want to do some additional tests or give you a steroid shot. If these measures don’t work, he might suggest physical therapy or surgery for him. For severe plantarfasciites, you may also need acupuncture, ultrasound, cryotherapy or shockwave therapy.
Plantar fasciitis causes intense pain and discomfort. However, there are ways to ease the symptoms and get back to normal life. The most important thing to remember is to take care of yourself. You deserve to live a healthy lifestyle. Follow the advice above to stay safe and enjoy your daily routine again.