Treatment Options for Plantar Fasciitis
Dealing with pain to your foot is an all-day challenge. It can feel like you can’t get any relief at all. For the approximately 10% of Amercicans who suffer from plantar fasciitis, that is their everyday reality. While it might seem like there’s no getting rid of the debilitating pain in your heel, there are ways that you can manage it, even without medical intervention. However, it will take discipline and self-motivation to keep up these good habits that can alleviate your pain. Here are some of the top treatment options for plantar fasciitis that you can do at your home.
Foot Massage
Plantar fasciitis is caused by tension and inflammation of the plantar fascia, which is a stretch of tissue that runs from your heel to your toes. A gentle foot massage can help to ease that tension and reduce the inflammation. It can get irritated the more you are standing during the day, or when you stand up after sitting down for long periods. One of the best ways to massage your heel no matter where you are, is with a golf or tennis ball on teh floor. Keep one in your bag or desk drawer for easy access.
Toe Separators
Toe separators can help your plantar fascia stretch out during the day as you move and walk around. They go in between your toes to prevent them from cramping together. The ligaments and the muscles in your feet will have access to better blood flow and keep your toes in the right positions. If you can’t wear them throughout the day, you can use them at home when your shoes are off and still get some benefits.
Foot Stretches
If you need a deeper stretch, then there are other techniques to help you get the feeling you want. A good stretch can give you almost instant relief and also provide you with long-term benefits. One very effective stretch is something you can do with a washcloth. Place one flat on the floor in front of you as you sit in a chair. Then, place your toes on the edge of the washcloth and try to pull it towards you by curling your toes.
Another good stretch involves using a thick book. Place it on the floor a couple of feet from a wall and stand on top of it with your heels off the back edge of the book. Then lean forward and put your weight on the wall and lift up on the balls of your feet. Both of these stretches will give you relief and help strengthen the muscles in your feet to prevent further pain.
Insoles
Another great option is to get insoles for plantar fasciitis. Insoles go inside your shoes to help ease the pressure of your foot hitting the ground. The heel is meant to support the foot, but if you aren’t stepping properly, then the pressure can end up on your plantar fascia. Insoles will help to better align your foot so that your heel is properly supporting your weight. This will not just provide relief from pain, but also help train your foot to keep in alignment.
Ice Packs
Inflammation is a big factor when it comes to plantar fasciitis. Putting an ice pack on your foot will help tame inflammation and ease pain. You can get ice pack slippers that fit securely on your feet and deliver the soothing cold onto your heel at the same time. In a pinch you can use a bag of frozen vegetables, which will better conform to your foot than using a straight ice pack.
Sock Splint
A sock splint can help to stretch out your plantar fascia as you go about your day, even if you are sitting or lying down. They keep your ligaments straight and stretched out, which will help prevent future bouts of pain while also providing some immediate relief. There are softer splints that you can wear during the day, and more rigid splints for nighttime and downtimes.
Unfortunately, plantar fasciitis won’t get better on its own. It can haunt you whether you spend your day standing and walking, or if you sit at a desk. However, with these remedies, you can help to alleviate your pain and discomfort and improve your day-to-day quality of life.
