What’s plantar fasciitis
Plantar fasciitis is the biggest cause of heel pain. The plantar fascia is some thin strands of tissue. They are situated under the heel. They connect the heel and the bone to the toes. They are supposed to support the arch of the foot. When the ligaments get strained, the pain starts to happen. Too much strain cause tears in the ligaments which afterward leads to pain.
The general causes of plantar fasciitis are:
- If you have different Walking style
- If you have high arches or flat feet
- If you have been walking too much on hard surface
- If you are overweight
- If you wear shoes which are not fit
- If you wear shoes that are old and worn out
- If you have tight Achilles syndromes or tight muscles**
Avoiding these situations will keep plantar fasciitis away. But if someone has planterfasciitis and is suffering from it, this article will help them get over it.
Give your feet enough rest
After planter fasciitis happens, enough rest is necessary for the feet. Avoid the activities written above. And, lessen activities that will make your leg be in pressure. Too much walking is also wrong. So, you should avoid too much walking on thehard surface. Factors concerning the shoe is also advised to be kept in mind. Wearing supportive footwear will also help. So, try to wear shoes that will support your foot and delivers comfort. And, replace shoes regularly.
Massaging and stretching will help lessen the pain a lot. If you feel too much pain, massage with a piece of ice which will sooth the pain.Ice can assist in reducing inflammation. Contrast baths, which is like hot and cold water, can also help. Only heat may make symptoms worse for many people, so always finish a contrast bath with a soak in cold water. You can also use foot massagerfor better result.
If ice isn’t helping in thelong term, try heat, such as a heating pad set on low.You can practice stretching also. Stretches such as toe stretches, calf stretches, and towel stretches help reduce the pain. Regularstretches also help blood circulation which sooth the pain. Exercises for stretching the Achilles’ tendon and plantar fascia will increase their flexibility. Exercises to strengthen the muscles of the foot and ankle will help support the arch.
Ibuprofen and naproxen or other NSAID (nonsteroidal anti-inflammatory drug) will help in reducing the pain. So, take this type of drugs to keep the pain at bay. For further relief, you can use gel and sprays which are available in the drug stores and pharmaceuticals. But always contact a physician first as most of the non-edible medicine has some instruction that is necessary to follow.
Food habit and other usable
Ginger, turmeric, apple cider vinegar, cayenne pepper, and other anti-pain foods will help lessen the pain. They will also boost healing procedure. There is a type of salt which is called Epsom Salt, which can reduce the pain when used. Also, weight management, magnetic therapy, drinking enough water and wearing night splints will help a lot in the healing process.
These are the things you should know toheal your pain from plantar fasciitis in thehome. But if the pain doesn’t lessen after these steps, consider showing a doctor.