Plantar Fasciitis Treatments That Can Be Done At Home

Did you know that each step brings a certain amount of stress on your foot? Now, imagine walking 60 miles and think of just how much tension your foot is subjected to. While your feet are specifically created to handle strenuous activities, they can still yield to pain when pushed beyond their natural limitations. Jamming your foot on hard objects or wearing shoes that poke and stab on your toes can lead to foot pain that will quickly impede your mobility. But of the many types of afflictions your lower extremities can experience, heel pain is regarded as the most prevalent.

Taking a respite from doing heavy work can sometimes bring immediate relief to your feet, but chronic pain that returns as soon as you become active again will require medical help.

Of the many factors that can contribute to heel pain, plantar fasciitis is the most prolific. It commonly affects us as we get beyond our teens and twenties. This affliction centers on the plantar fascia, a band of tissues running around the arch or base of the foot, which can elicit concentrated aches and discomfort when it becomes inflamed. It is typically more potent in the morning and gradually fades as the day progresses.

Treating plantar fasciitis differs depending on the degree of your condition although a few time-tested tips have been proven to help individuals recover from the pain. Make sure to speak with your doctor before starting any new workout routines or stretching exercises, as the last thing you want is for these changes to exacerbate the issue further.

1. Targeted Calisthenics (Plantar Fasciitis Stretches)

as more and more individuals are now looking for safer and more natural approaches to health care. Plantar fascia stretches and exercises are rapidly gaining recognition as a means to address the problem of heel pain. With regular and gentle stretches, you can help relieve much of the discomforts associated with this disorder. By loosening up your fascia and its surrounding muscles, you can help your heel cope and recover from the soreness. Here are just a few of the workout routines that are targeted towards this specific region:

a. Calf Stretch – while standing upright, place both your hands against the wall and place your sore leg a step behind. Carefully bend your knees until you reach its optimal stretched position. Hold for a few seconds before repeating.

b. Achilles Tendon Stretch – position yourself near the stairs and stand firmly on a step. Gradually allow your heels to slightly fall on the edge of the step while making sure that your calf muscles are comfortable and relaxed. Hold for 20 seconds before slowly bringing your heel back up.

c. Hamstring Stretch – with your foot held in a flexed position, slowly extend it to the front while you bend your other knee. At this point, your pelvic region should be slanted forward. Hold for at least 15 seconds before doing the same with the other leg.

d. Marble Lifts – using a set of marbles and a cup; use your toes to pick each marble from the floor before dropping them one by one onto the cup. While this exercise may seem simple, it can do wonders for your toes and fascia.

e. Towel Stretch – hold a rolled up towel on the arch of your foot and pull it towards you while making sure to keep your knees stretched. Hold, release and repeat up to ten times.

2. Night Splints

These are especially helpful for those suffering from plantar fasciitis, night splints can significantly hasten the recovery process by ensuring that the foot stays flexed at night. Doing so constricts the plantar fascia region to minimize heel pain in the morning.

3. Ice

Exposing the affected foot to ice packs, wraps, or baths to relieve inflammation can do wonders for recover. As any injury to the heel can lead to swelling which can aggravate the pain, bathing it in ice you can help arrest this symptom.

4. Heel Cups

Gel cups are excellent ways to provide an extra cushion for your fascia to help relieve aches as you slowly regain your gait.

5. Arch Supports

Some products like Ideal Feet custom orthotics are designed to go beyond additional support for the base of your foot by actually repositioning your foot into the correct shape. In general, arch supports are useful aids that can assist in your smooth recovery.

6. Foot Roller Massager

Similar to stretching your foot, using a foot roller allows you to extend your heel while massaging the region across your heel and foot.

7. Foot Wear

While it is not the primary cause of plantar fasciitis, poorly fitted shoes are still the reason for the most common foot pain problems. While recovering, it is best to stick to shoes that give your feet more room to breathe. Shoe pads and orthotic inserts are also advised to provide ample protection and support to this recovering region.

As with any other kinds of pain, beginning the treatment process early will help your body recuperate faster and helps get you back on your feet in no time at all.