Three Ways To Treat Plantar Fasciitis Pain At Home
The pain of plantar fasciitis can be both annoying and debilitating. That tightness and strain you feel in the underside of your foot can make walking uncomfortable and running nearly impossible. If you catch it at the onset, however, you can generally treat plantar fasciitis at home. Take some time off from demanding athletic endeavors and follow these tips.
Apply Ice
Plantar fasciitis is an inflammation of the connective tissue that runs along the sole of your foot. Ice can bring down the inflammation, helping to alleviate the tightness and speed healing. Place a thin cloth over the sole of your foot, and apply an ice pack or frozen bag of peas. Aim to ice your foot for about 20 minutes at a time. You can repeat this procedure two or three times per day. If you have to do some walking, try to ice your foot after the walk rather than before. You don't want the muscles in your foot to be cold when you're walking.
Wear Orthotics
You can generally find basic orthotic shoe inserts at your local drugstore. Purchase a pair with plenty of support in the arch, and insert them in your shoes. You may have to trim them to fit your shoes properly. The inserts will provide more cushion under your arch, which will prevent your plantar fascia from having to stretch so much as you walk. Until you are fully healed, avoid wearing flip flops and walking around barefoot, as this places more strain on your plantar fascia.
Massage Your Foot
Massaging your foot accomplishes two things. First, it helps loosen up your plantar fascia so you don't feel so much pulling when you walk or move your foot. Second, it helps increase blood flow to the area, which speeds up healing and reduces inflammation.
To properly massage your foot, start by applying some oil to ensure your fingers glide easily over the tissue. Olive oil will work if you don't have actual massage oil. Initially, focus on using long strokes from toe to heel. Slowly increase the pressure as you stroke. Then, start massaging more deeply, moving your thumbs and forefingers in a circular motion. Finish with some more long, gentle strokes across the length of your foot.
It's best to massage your foot when you first wake up in the morning, as this loosens the plantar fascia and surrounding muscles, preparing you for the day. For more information, contact a professional in your area or visit a website like http://www.advancedfootclinic.org.
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