Plantar Fasciitis or jogger's foot is a condition characterized by pain in the heel and bottom of the foot. The exact cause of plantar fasciitis is not known. However, your lifestyle, fitness levels, and body weight contribute to your vulnerability. Over 90% of plantar fasciitis cases are self-limiting with complete healing possible. In fact, within one year, even without treatment, symptoms using subside. Nevertheless, with proper recuperative measures, a few weeks of self-care can also provide complete relief. Keep reading for a list of treatments that will help heal plantar fasciitis.
Resting the affected foot is the most crucial, non-invasive form of treating plantar fasciitis. You are encouraged to indulge in a degree of relatively low activity since complete rest is somewhat impractical. Avoid tasks and exercises which place strain upon the affected foot and may aggravate the condition. For athletes, this may be a problem since they have rigorous routines to follow. You should reduce the intensity and duration of exertion that pressurizes the foot with plantar fasciitis.
Icing the affected foot tends to reduce inflammation at a faster rate. There are several ways you could go about it. Traditional ice packs would be suitable though more targeted icing can be achieved using a plastic water bottle. Filing it with water and freezing it makes for an iced cylinder. When you place it under the foot, it is shaped perfectly for effective reduction in swelling. You should use an ice pack three to five times a day for as long as half an hour. Icing the affected foot after active usage such as walking or running is helpful.
If the inflammation does not ease significantly in three to four days with icing and rest, you could take hot and cold contrast baths for quick relief. Fill two containers with water. One should have water at the temperature of 40 degrees Celsius. The other should be around 20 degrees Celsius. Dipping your feet in these tubs will reduce pain and inflammation. Put your feet in hot water for up to four minutes and transfer them to the cold water for about two minutes. Repeat up to five times each.
You don't have to take non-steroidal anti-inflammatory drugs (NSAIDs) to reduce discomfort. Use topical anti-inflammatory painkillers instead. They are available as gels, gel patches, and sprays that can be applied directly at the site of injury. If you have plantar fasciitis, do not confuse these topical anti-inflammatory ointments with muscle-pain-relievers; the latter is unlikely to provide any nature of enduring relief from the symptoms one is suffering.
Arnica oil is a fantastic home remedy for plantar fasciitis. It is known for being effective in removing bruises as well as aches and pains of varied kind. When massaged onto the affected foot area, arnica oil relieves pain and stretches the plantar fascia. Therefore, it reduces stress on the problematic ligament. You can apply arnica oil onto the affected foot about three times a day to help treat this condition.
Apart from resting the affected foot, one could even support it during activity by wearing Orthopaedic shoes. They tend to provide better shock absorption and superior arch support; this ensures that one's body weight falls upon the foot optimally, without over-stressing any of its portions. If one does not have access to such shoes, they could wear good quality sports shoes instead - they cushion the feet and support one's body frame as well.
If you have plantar fasciitis, you can support your aching foot with orthotics. This category includes shoe inserts and heel cups. These specialized products will ease some of the stress on the heel. Wearing orthotics can help treat your painful condition. Consult with a medical provider about the best options for your particular situation.
Most people sleep in a position whereby the plantar fascia is flex and shorten. A night splint helps maintain the proper foot-leg angle because it stretches the Achilles tendon and the plantar fascia as well. Sleeping with a night splint will aid healing through adequate rest and stretching. It will also prevent microtrauma in the foot upon taking the first steps in the morning.
Specific exercises such as toe stretches and calf stretches can help increase the flexibility of the affected ligament. Performing these simple exercises three to four times a day can help alleviate symptoms faster. You should complete your first set as soon as you wake up in the morning. Talk to your doctor about other safe exercises that can help.
You can perform strengthening exercises can be post-recovery as well to prevent recurrence of the condition. You can perform activities to strengthen the plantar fasciitis. Some motions include picking objects like pens off the ground with your feet. The towel pull is another classic move that can help treat plantar fasciitis.
This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.