Do you suffer from plantar fasciitis? Plantar fasciitis is the inflammation of the tissue that runs across the bottom of your foot and up around your heel. It's a common condition that usually develops as people age. The good news is that most cases of plantar fasciitis can be resolved through non-surgical treatments. In fact, there are steps you can take at home that may help you treat pain and tightness in your foot. Below are three steps you can take to ease your pain and treat your plantar fasciitis:
Ice your foot.
Icing is a great way to relieve pain and inflammation. The ice constricts blood vessels. That reduces inflammation and eases pain. You can use athletic tape to strap a bag of ice to the bottom of your foot. Another option is to soak your foot in an ice bath. The cold may be irritating at first, but you'll get used to it. Another great option is to perform an exercise with a frozen water bottle. Stand with your foot on the bottle on the floor. Gently roll your foot across the bottle so the bottle makes contact with your entire foot from the ball to your heel. Do this for a minute or so. It will give you the benefit of ice treatment and a gentle massage.
Invest in arch support.
Plantar fasciitis often happens as people get older. Their arches don't have the same support that they once had. As you get older, you may feel pain from simple activities like walking or doing chores. One way to resolve this is through shoes with good arch support. Many popular brands of shoes are designed for aesthetics rather than support. Look for brands that are designed with arch support in mind. You can also buy inserts specially designed for plantar fasciitis. These can provide better support and prevent the condition from getting worse.
Stretch and exercise your foot.
Perhaps the best way to treat plantar fasciitis is to stretch and exercise your foot daily. Even just a few minutes of exercise daily can have a big impact. Place a towel under the ball of your foot and hold each end of the towel with your hands. Pull up on the towel to pull your foot upwards. This will stretch both your fascia and Achilles tendons. A wall stretch can also be helpful. Put your hands against a wall and lean forward. Extend the leg you want to stretch back. Bend your knee a bit until you feel a stretch down the back of your calf and into your foot. Lean in to get more of a stretch. A podiatrist or physical therapist can offer more stretches and exercises to help.
Ready to treat your plantar fasciitis? Contact a podiatrist in your area today. They can offer treatments you can do at home or offer medical treatments if the issue is serious. Contact a podiatrist today to start the conversation.
Share11 May 2023
As we age, our bones become more brittle and susceptible to breaking. Even the slightest fall can cause a hip to break and leave us paralyzed with pain. After a hip replacement, there are exercises that you should do. If you have recently had a hip replaced or know someone who has, this blog will help you find exercises and stretches that will help the hip to heal properly and quicker than it would if you did nothing more than the minimum. Hopefully, what I have learned will help you heal quickly and begin living your life as you did prior to the surgery.
