Three Ways To Treat Plantar Fasciitis At Home
Plantar fasciitis is heel pain that's caused by straining the ligament in your foot that supports the arch. It's common in people who are overweight; have flat feet or high arches; roll their feet inward while walking; walk, run, or stand for extended periods of time; have tight calf muscles or Achilles tendons; or wear shoes that are ill fitting or worn out. While it's important for people experiencing foot pain to see a podiatrist to determine the exact cause, there are several different home remedies for plantar fasciitis that will help relieve your pain.
Ice and Massage Your Feet
Icing and massaging your feet is a great way to get some pain relief if you've been on your feet a lot during the day.
- Apply an ice pack to the bottom of your foot for 15 minutes. This helps reduce any swelling around the ligament.
- Find the sorest spot of your foot, and then, rub back and forth across the width of that area. The massage can be painful, but it will help improve blood flow to the area -- which helps in the healing process.
- Continue to massage your foot for two minutes.
- Reapply the ice pack for 15 more minutes.
- Repeat if necessary.
Alternatively, place a frozen golf ball between your foot and the floor. Then, roll your foot back and forth so that the frozen golf ball massages the fascia ligament.
Stretch the Fascia Ligament
People with plantar fasciitis often experience pain when they take their first steps each morning or if they get up after sitting for a long period of time. To avoid this, you need to stretch and massage the fascia ligament regularly. To stretch the ligament:
- Prop your toes up against the wall with your foot flat on the ground. You should be able to feel the muscles in your toes stretch.
- Hold the position and count to 10.
- Repeat the process 10 times, three or four times per day.
Wear the Right Shoes
If you're suffering from plantar fasciitis, it's important that you wear shoes that are supportive and comfortable. You should avoid wearing high heels, as well as any shoes that squeeze your toes together. Instead, buy shoes that are wide enough for your foot to fit without feeling squashed, and purchase an over-the-counter arch support to place inside any shoes that don't support the arch of your foot properly.
If you have plantar fasciitis it doesn't mean that you have to walk around with sore feet all day. Talk to your podiatrist, such as Foot First Podiatry Centers about different kinds of treatment and use home remedies to relieve your pain as needed.