Plantar fasciitis is a common foot condition that causes pain and discomfort in the heel and bottom of the foot. It occurs when the plantar fascia, a thick band of tissue that runs along the bottom of the foot, becomes inflamed and irritated.
Fortunately, there are several effective treatments for plantar fasciitis that can help alleviate symptoms and improve mobility. In this article, we will explore six effective treatments for plantar fasciitis. Given how uncomfortable plantar fasciitis can be, it’s helpful to research this information online before consulting a doctor.
Allow Feet to Rest
One of the simplest and most effective treatments for plantar fasciitis is allowing the feet to rest. This means avoiding activities that put strain on the feet, such as running or jumping, and taking time to rest and recover. It is also important to avoid standing or walking for long periods of time, especially on hard surfaces.
Apply Ice to Heels
Another effective treatment for plantar fasciitis is applying ice to the heels. This can help reduce inflammation and relieve pain. To do this, individuals can fill a small plastic bag with ice and place it on the heel for 15-20 minutes at a time, several times a day. It is important to wrap the ice pack in a towel or cloth to protect the skin from direct contact with the ice.
Wear Supportive Footwear
Wearing supportive footwear can also help alleviate symptoms of plantar fasciitis. This means choosing shoes that provide good arch support, cushioning, and stability. Avoiding high heels and shoes with little to no support can also help prevent further damage to the feet.
Stretching exercises can help improve foot flexibility and reduce tightness in the calf muscles, which can contribute to plantar fasciitis. One simple stretch exercise is to stand facing a wall, with the affected foot behind the other foot. Keeping the heel on the ground, individuals can lean forward until they feel a stretch in the calf and foot. Hold the stretch for 15-30 seconds and repeat several times a day.
Use Night Splints
Night splints are devices that are worn while sleeping to help stretch the plantar fascia and calf muscles. They work by holding the foot in a flexed position, which helps prevent tightening of the plantar fascia while sleeping. Using night splints can help reduce pain and discomfort in the morning, as well as improve mobility throughout the day.
See a Physical Therapist
Finally, seeing a physical therapist can be an effective treatment for plantar fasciitis. A physical therapist can assess an individual’s foot and recommend specific exercises and treatments to help alleviate symptoms and improve mobility. They can also provide guidance on proper footwear and other lifestyle changes that can help prevent future occurrences of plantar fasciitis.