Those suffering from plantar fasciitis, their bottom foot tissue get inflamed; thus making it hurtful for you to walk. Often runners, overweight people, high arches or people with flat feet suffer from plantar fasciitis. It takes around a year for the person to get back to normal stage. However, the remedies to ease the pain and make the feet heal quickly can be done at home.
- Rest is very important. You need to keep weight off your feet till the inflammation completely goes down.
- Another simple way to treat inflammation is to make an ice pack. Wrap a towel on a plastic bag filled with ice cubes. Put in on your heel 3-4 times for at least half an hour. You can also use a shallow pan and fill it with ice and water and soak your feet in for 10 minutes two times a day. Make sure your toes don’t get soaked in. Another idea is to fill a foam cup with water and freeze it. Then rub it on your heels for 10 minutes. Do not put ice directly on the heel.
- There are non-steroidal anti-inflammatory drugs available to make the pain and inflammation go away and make your feet feel better.
- Exercising and stretching your calves, the bottom of your feet can help in lowering the inflammation. Do exercises especially meant for the lower leg. It will strengthen your feet muscle. It also helps to stabilize your ankle, lower the pain and prevent plantar fasciitis from returning.
- Athletic tape can render support to your foot and make you move it in a way that worsens the condition of plantar fasciitis.
- Shoes: You get running shoes for plantar fasciitis which give extra support or additional cushioning to your feet. You can easily order them online. However, it is important to see if they render good arch support. Going for these shoes helps you with swift movement despite the problem.
Can you prevent Plantar Fasciitis from coming back?
After your feet start feeling better, you can do some lifestyle changes to prevent plantar fasciitis from coming back. Some of them are given below:
Lose extra weight: If you are overweight, then you may be putting more pressure on the bottom of your feet than you should. This pressure may cause plantar fasciitis. Lose weight to avoid it.
Go for shoes with better support: Replace your running shoes with running shoes for plantar fasciitis. Do not wear high heels. Do not run barefoot on a hard floor. Always get supportive footwear for yourself. You should also consult a doctor to find out about the best running shoes for your feet.
Try low impact exercises: Go for exercises like swimming or cycling which doesn’t put all the pressure on your feet and do not worsen plantar fasciitis. After swimming, stretch your calves and feet. Relax your toes and do simple circling exercises with your feet.
With these easy tips and preventive measures, you can avoid plantar fasciitis from coming back.