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According to this study, plantar fasciitis is the most common cause of chronic pain beneath the heel of adults. In fact, 11 to 15 percent of foot symptoms that require professional care are due to plantar fasciitis orthopedic pain.
Take the first step towards relieving plantar fasciitis pain today!
Discover what can you do for plantar fasciitis with these 10 tips. That way, you can get back on your feet in no time.
1. Physical Therapy
Physical therapists can help us discover our pain and help us work past it.
If curing plantar fasciitis seems like an impossible feat (no pun intended), a physical therapist can steer you in the right direction. A professional PT can help you develop a series of exercises to add to your daily routine.
These exercises will help you stretch your Achilles tendon and the plantar fascia.
Physical therapy can also help you strengthen the muscles in your lower leg. That way, you can stabilize your ankle and heel and avoid other injuries in the future.
Feel free to ask your physical therapist about other methods for relieving plantar fasciitis pain.
They can also help you learn how to apply athletic taping to your feet. This will support the bottom of your foot throughout the day.
Speak with your doctor about the best treatment for plantar fasciitis. They might prescribe custom-fitted arch support or off-the-shelf support.
These options can help distribute the pressure that’s placed on your feet evenly.
Orthotics correct biomechanical foot issues, including arthritis, bursitis, diabetes, and plantar fasciitis. Choosing this method for relieving plantar fasciitis pain can actually help you avoid surgery.
These prescription devices can also help improve how you walk, stand, or run.
Unlike inserts, orthotics are custom-made for your feet. Instead of simply providing extra cushioning, they go above and beyond to correct the problem.
There are a few orthotics options available, including:
- Functional/rigid orthotics
- Soft/accommodative orthotics
Purchasing shoes for plantar fasciitis can also help relieve the pain. Instead of causing sharp heel pain when you walk, this option can relieve your heel pain, even when you’re on the go.
3. Night Splints
A doctor or physical therapist can also recommend night splints. These splints stretch around the calf and arch of your foot.
While you’re sleeping, the night splint will hold your plantar fascia and Achilles tendon in a lengthened position.
It’s like you’re stretching, even while you’re asleep!
With night splints, you can strengthen your body while stretching, which can help with pain relief.
There are steroid medications that can provide temporary pain relief to tender areas. However, multiple injections aren’t recommended.
Too many injections can cause the plantar fascia to weaken and/or rupture.
Instead of choosing this pain relief option, speak with your doctor first. Try these other methods for curing plantar fasciitis before seeing if injections can help.
Not many people consider surgery as the best treatment for plantar fasciitis. However, detaching your plantar fascia from the heel bone is an option if the pain is extreme.
Speak with your doctor to determine whether or not surgery is your best option.
You should be aware that surgery to remove your plantar fascia can cause the arch of your foot to weaken.
6. Shock Wave Therapy
Extracorporeal shock wave therapy uses sound waves to stimulate healing around the plantar fasciitis.
Like surgery, this option is ideal when more conservative options don’t work. Side effects of this procedure include pain, numbness, tingling, bruising, and/or swelling.
Current studies have yet to show consistently effective results for this line of treatment.
7. Lifestyle Changes
Instead of choosing a treatment option to relieve your plantar fasciitis pain, change your lifestyle!
For example, wearing old, worn-out shoes can cause distress against your heel. Replace your old shoes with new ones that support and cushion your feet.
Sports can also cause plantar fasciitis pain. Instead of sports that require a lot of jogging, switch it up with a low-impact sport like biking or swimming.
If you’re on your feet all day, avoid high heels and cheap shoes that don’t provide arch support.
Weight loss can help reduce stress on your plantar fascia as well.
Body mass index leads to plantar fasciitis. According to this research, patients with a BMI of 30 or higher were five times more likely to have plantar fasciitis.
Discover the weight loss strategies that can help you shed those extra pounds to relieve your plantar fasciitis today!
8. Tenex Procedures
Tenex is a minimally invasive option that doesn’t require surgery.
During this procedure, a doctor will remove the plantar fasciitis scar tissue to help relieve your pain.
If you’re searching for a home remedy for relieving plantar fasciitis pain, reach for that icepack in your freezer.
Icing plantar fasciitis, Achilles tendons, and calf muscles can help relieve pain in these areas. Using a cloth-covered ice pack, apply the ice for 15 to 20 minutes. You can repeat this four times a day.
Ice massages help as well. Fill a paper cup full of water and freeze it. Then, roll the cup over your heel for about five minutes.
Applying ice can help reduce inflammation and pain in these areas.
If you’re not comfortable with night splints and need an easy, do-it-yourself remedy, try stretching.
Focus on your arches. This includes your calf muscles, Achilles tendon, and plantar fascia. If you see a physical therapist, ask them about developing an easy list of exercises you can do alone.
That way, you can work on relieving plantar fasciitis pain whenever you need it.
You can also complete simple stretches while you’re at work to help relieve the pain throughout the day.
Get On Your Feet: 10 Tips for Relieving Plantar Fasciitis Pain
With these 10 tips, you can push the pain aside and get back to your life! Try these methods for relieving plantar fasciitis pain and get back on your feet today.
Check out this section of our blog for more health and wellness tips.