Plantar Fasciitis occurs when the flat ligament on the bottom of the foot that runs between the heel and foot pad is stretched.Small microtears can develop in the ligament if the plantar fascia is strained.It is painful to put pressure on the affected foot as a result of the inflammation.Plantar Fasciitis can affect your ability to walk, but it can be a minor problem.The good news is that most people are able to cure the condition using simple home remedies or a physical therapy routine, and only a small percentage of people will need surgery.If the pain doesn't go away, you can find other treatment options if it persists.
Step 1: Your feet should be given a rest.
Reducing the amount of time you spend on your feet is one of the best things you can do.The more time it takes for your heel to heal, the less pressure you exert on it.When you are experiencing pain, try to avoid exercising on hard surfaces.If possible, run on grass or an all-weather rubber track.Running on hard surfaces can hurt your feet.Rest your foot until you feel better.Gradually, you can resume your normal activities.
Step 2: Do easy stretches.
It is advisable to stretch your toes and calves throughout the day.You can strengthen the muscles around your arch if you loosen the ligaments.
Step 3: Ice is placed on your foot.
Reducing inflammation and easing the pain caused by plantar fasciitis can be achieved by doing so.Place a golf ball or water bottle in the freezer and use it to massage the bottom of your foot.If you want to reduce inflammation and ease tension, make sure to massage the inside of your arch.
Step 4: If the pain gets worse, use heating pads.
Some people get relief from heating pads, but heat can cause inflammation that can make symptoms worse.If you choose to use heat to treat your symptoms, make sure to alternate between a heating pack and an ice bath or pack.Always end with an ice treatment.
Step 5: If you are sleeping, try to wear night splints.
Night splints position the foot at a perfect 90-degree angle to the ankle and hold the toes in an upward position to stretch the arch.You can maintain a constant, light stretch throughout the night if you keep this in mind.While you sleep, the night splint can be used to stretch your feet.Each night, night splints need to be used.Failure to wear them nightly limits their effectiveness.
Step 6: You can wear a walking cast.
A walking cast is used to hold your foot in place.This method requires a lot of time and is a bit more expensive.Light physical therapy will be required after the cast is removed to restore flexibility.If you are fitted for a walking cast by a podiatrist, you will be able to use it.Don't use someone else's walking cast.
Step 7: Take a medicine that does not cause inflammation.
Ibuprofen, naproxen and aspirin can all help reduce inflammation and bring some relief to your foot.Either pill or cream is the choice.Before taking a pill, make sure to eat something.If using a cream, cover the affected area and let it soak in.Tiger Balm or Icy Hot can be rubbed on your feet at night.
Step 8: You should visit a physical therapist.
If you have a condition that can be treated with a guided stretching and rehabilitation program, it's a good idea to consult a physical therapist.After exhausting all of the non-medical treatments listed above, a physical therapist appointment should be scheduled.It is likely that you will need physical therapy to correct alignment issues.If your body isn't bearing weight correctly, it can cause plantar fasciitis.
Step 9: Get shots of a steroid.
Corticosteroid shots can be used to relieve the symptoms of Plantar Fasciitis.These shots are not a long-term solution to the problem.The shots can still be painful even though they are less intrusive than surgery.It is recommended that you listen to your doctor's recommendations when it comes to shots.
Step 10: Go for extracorporeal shock wave therapy.
This procedure uses sound waves to relax the muscles in your foot.People who have not seen any results from home treatments for more than a year are usually prescribed shock wave therapy.Swelling, pain, and numbness are some of the side effects.It has proven less effective than surgery.
Step 11: There is a resort for the release of the plantar fascia.
If none of the above methods have helped relieve your symptoms over the course of a year, surgery may be necessary to cure them.The surgical process ultimately releases tension and inflammation in the foot.If you want to have surgery, be patient with non-surgical treatments.You should be able to try non-invasive treatments for at least six to 12 months.There are risks associated with the surgery.Delayed ability to heal the wound, development of a neuroma, constant heel pain and swelling, and long recovery time are included.
Step 12: Good shoes with good shock absorption and arch support are required.
A well-cushioned sole is a good choice for athletic shoes.Sturdy shoes with a 1 in heel are a good choice.The shoe should only bend at the widest part of the shoe.Try on shoes at the end of the day.The swollen feet will make your shoes more likely to fit all day.If you want, you can visit a store that specializes in fitting these shoes.
Step 13: In your shoes, put the orthotics.
Add extra padding to your feet by putting heel cups in your shoes.These are helpful for shoes that are uncomfortable.If you are experiencing pain in both feet, make sure to use orthotics in your shoes to balance them out.Pain can be caused by unbalanced shoes.An expert can determine if you overpronate or over supinate when you run or walk.When you put your orthotic into your shoe, make sure to push it all the way back into the heel of the shoe.If you're using a full-length orthotic, take the original insole of your shoe out before you put it in.If you have a 1/3-length orthotic, you can put it on top of the existing one.
Step 14: If you go barefoot on hard surfaces, be careful.
If you don't have carpet, put on your shoes before walking around.Purchase comfortable shoes that will support you as a slipper.You can nurture your feet with supportive shoes here.It doesn't matter what they look like since you're only wearing them around the house.If your home is full of soft carpets, you may enjoy giving your feet a rest from shoes.
Step 15: There is a possibility that this may be the case.
Maintaining a healthy weight can cause additional pressure on your foot.You should eat a balanced diet if you think this is the case.It's a good idea to talk to your doctor about an exercise plan that won't hurt your foot.If you have tightness in your calves, be sure to stretch them before and after you exercise.You could build your meals around vegetables and lean meat.You can do yoga, go on walks, or start swimming.Talk to your doctor about your ideal weight for your height and age.You can use your body mass index as a guide.
Step 16: Flat feet or high arches can be helped by someone.
Both of these conditions can cause blisters.You can use inserts to reduce the pressure on your feet.Special shoes or inserts can be purchased from specialty stores or online.It is possible to get them through your doctor's office.