Plantar fasciitis is a real pain in the foot, literally. Anybody who suffers from inflammation of the plantar fascia, the connective tissue that runs along the bottom of the foot, will tell you of the pain and discomfort experienced every day. If you are a sufferer of foot pain, you may be wondering what brought it on and whether there are plantar fasciitis home treatment methods that you can try. The truth is that inflammation of the plantar fascia is usually a symptom of a much greater problem. Sometimes, it could be because one is overweight on top of leading a sedentary lifestyle. Other times, it is because you’re too active and this leads to tearing of the tissue. The bottom line is that a single cause of plantar fasciitis may be hard to identify, which is what makes it so much harder to come up with a single cure for the same.
How to Get Rid of Plantar Fasciitis
There are some simple home remedies that you can use to alleviate, and ultimately get rid of, plantar fasciitis. These are tried and tested methods that can be tried anywhere and by anyone, as long as they are willing.
Rest your feet
This sounds obvious but not everybody understands the implications of exhaustion on the human body. If you are not getting enough rest, your body is not getting the time required to repair itself. Sleep is the primary way your body repairs and maintains itself, as it is during this time that growth and repair hormones are released. So make sure you get enough rest to allow the worn out tissue of your feet to get repaired. Resting your feet also means that you have to do away with activities that may be exhausting or injurious to your feet.
While at it, you may want to invest in footwear that is supportive. Opt for shoes that have good arch support and heel cushioning. Shoes inserts or orthotics are another alternative when it comes to ensuring that your feet are well supported and protected.
Ice massage/ heating pad
A simple plantar fasciitis home treatment is to have an ice massage. In order to do this, you need to freeze a golf or tennis ball or a water bottle. Place the ball or bottle on the ground and roll it under your foot, putting enough pressure in order to really get into the plantar fascia. Focus on each spot –the medial, center and lateral positions- for at least 15 seconds before moving to the next area. Afterwards, roll the bottle or ball back and forth along the entire foot. When using a bottle, stretch first then roll out the arch for ten minutes. The trick is to ensure you don’t stretch the tendon when it is ice-cold.
An ice massage works well for inflammation as it numbs the pain but if you want something that will accelerate the healing process of the tissue, try a heating pad that has been set on low. Heat boosts circulation which in effect speeds up the healing. It also softens the tissues making them more receptive to the growth and repair process.
Stretch those muscles and tissues
Stretching your calf muscles is a great way of ensuring your plantar fascia is not taut, as this makes it more susceptible to inflammation. A simple plantar fasciitis home treatment is to do some calf stretching first thing in the morning after waking up. You only need a towel or a belt which you’ll loop around your calf and pull towards you. By doing some calf stretching, you can avoid that dreaded first step that is usually accompanied by a lot of pain. Foot stretches, hip stretches, toes stretches and quad stretches are other exercises that may help alleviate heel pain.
And while at exercise, you might want to look into exercises that will help you lose weight. If you are overweight, the strain of your body’s weight on your feet is incredible, which might lead to a lot of pain. A good approach to plantar fasciitis home treatment is to address the root cause of the problem instead of just treating the symptoms. The pain in your foot is due to an underlying chronic condition and inflammation is a way of alerting your body that something is amiss somewhere.
Foam rolling your body is another recommended plantar fasciitis home treatment. Foam rolling is used to inhibit overactive muscles. It is a form of stretching that is used to improve soft tissue extensibility, thereby relaxing the muscle. In order to foam roll, you will require a foam cylinder, which come in different sizes and densities. You need to foam roll your back, glutes, hamstrings, quads and pay special attention to your calves.
In case you are interested in treating your plantar fasciitis home treatment, visit Fast Plantar Fasciitis Cure™ today.