3 Ways To Ease The Pain Of Plantar Fasciitis
Plantar fasciitis is a common foot problem that can make simple activities painful. If you are dealing with plantar fasciitis, there are simple ways you can manage the pain before taking the step of surgical intervention.
Stretch Your Calf Muscles
The pain associated with plantar fasciitis often stems from your calf muscle. You should stretch out your calf muscles regularly to prevent the muscle from pulling on your plantar fascia. One way to stretch out your calf muscles is to move your foot forward, toward your calf. If you need assistance, you can physically use your hands to pull your foot forward. When you begin this type of calf stretch, start slowly, because it can be uncomfortable if your muscles have not warmed up.
Do as many calf stretches as you can for a few minutes and hold each stretch for five seconds before returning your foot to a neutral position. Since plantar fasciitis can be more painful when you first begin moving, such as waking up or after being seated for a while, try doing a few quick calf stretches before standing up. Use heat as needed to help loosen your calf muscles.
Give Your Plantar Fascia Support
Good support is also critical for reducing plantar fasciitis pain. Two ways you can help support your plantar fascia are using heel cushions and buying orthotics specially made to add support to the plantar fascia. Heel cushions are small inserts that only cushion the heel of your foot. This reduces pressure on your heel and helps absorb impact when you are walking. Orthotics typically cover a larger area and provide support the arch of your feet.
Cold therapy will give you the most relief from foot inflammation. You can use ice on the bottom of your foot several times per day. For an easier way to apply cold therapy, keep a small bottle of water in the freezer to use as needed. You can lay the bottle on the floor and use the bottom of your affected foot to roll the bottle back and forth. Not only will you receive cold therapy, but the motion of rolling the water bottle can help stretch out the arch of your foot.
For pain when you first wake up, consider purchasing creams containing menthol. Apply the menthol cream on the bottom of your foot and give it a few minutes to start working before you stand up. The menthol provides a cooling sensation and can be more convenient when you do not have ice readily available.
Although plantar fasciitis can be an ongoing problem, it does not have to be debilitating. Consistent home treatments can help you reduce the occurrence of pain and inflammation of plantar fasciitis. For further assistance, contact a local orthopedic surgeon, such as one from Town Center Orthopaedic Associates.