Plantar Fasciitis is a troubling and painful condition. It occurs when you have an inflammation of the thick tissue of your foot that runs through from your heels to your toes. It can be a severe condition; however, there are some steps you can take to help reduce the pain and remove my issues concerning what you can and can’t do due to this common but uncomfortable condition.
Keep a golf ball, tennis ball, or mobility ball in your bag, desk, or drawer for an inexpensive massage tool. Take a small break from standing to move the ball beneath your foot while exerting consistent pressure. Don’t avoid painful “hotspots.” When you reach a vulnerable spot, apply constant pressure for a few seconds before rolling the ball again.
Painful adhesions (incorrectly repaired rips) on the plantar fascia ligament are broken down by the pressure of this massage. Put the ball in the freezer first thing in the morning for a soothing cold treatment!
While more extensive research on the effectiveness of massage is rare, anecdotal evidence abounds. Several smaller studies, including one in the Journal of Acupuncture and Meridian Studies, suggest that self-massage reduces pain.
If you spend a lot of time on your feet, orthotic inserts can help cushion your feet and alleviate pain. The coolest thing is that it works while walking or standing! No need to stop.
Sock splints and orthotic inserts are frequently worn together with athletic tape for plantar fasciitis for those who want to work out while removing the pain from this condition. Podiatrists prefer these to bulkier night splints since they are simpler to wear consistently, essential for healing!
Stretch with a Book
Have a hefty book handy (a dictionary, perhaps?). A great tool to treat plantar fasciitis! The book stretch relieves plantar fasciitis discomfort and strengthens the foot ligaments and muscles! Use this approach during a work break or every morning before leaving.
Keep the book two feet from a wall. Then stand on top, heels off the back edge. Grasp the front wall with your hands and slowly lean forward. Hold this stance for 15 seconds, then straighten your back and lift your feet off the ground. Then switch sides and repeat with one foot.
Wearing supportive footwear with a low to moderate heel, high arch support, and extra cushioning can provide you with more comfort and pain relief from plantar fasciitis. Avoid walking around barefoot as this doesn’t help, along with shoes that increase pain levels. Try to replace your athletic shoes before they become too worn out again, like walking barefoot. This, too, can increase pain and complications.
Holding a cloth-covered ice pack on your foot four to five times per day can help to reduce inflammation and pain. Keep the ice pack on the affected area for around 15 minutes at a time and repeat regularly for added relief.
It is important to get this checked out by a physician so you can move forward with the right type of treatment for your feet to help alleviate pain and discomfort.