Plantar fasciitis is a common cause of pain in the sole of the foot and the heel. It happens as a result of inflammation or irritation of the plantar fascia, which is a band of tissue connecting the toes and the heel bone. This condition occurs when this tissue is stretched, torn, or becomes inflamed due to injury. The good news is that there are several ways to relieve the pain if you have injured your plantar fascia.
Rest Your Foot
Simply resting your foot as much as possible is one of the best ways to relieve the pain from plantar fasciitis. Stay off your feet as much as you can; try to remain seated when at home or work and only walk on your foot if you need to. You might find using crutches for a few days helpful if you need to take all the pressure off the foot. If you normally take part in exercises that put a lot of pressure on your feet, consider doing something different such as swimming, so that you can remain physically active without causing any more damage to the foot.
Use Arch Supports
You can get custom arch supports from CWG Footcare, pedorthists in Canada offering services to help you deal with a wide range of foot conditions including plantar fasciitis. CWG Footcare specialise in all types of foot pain and can help you with putting together a custom plan to relieve pain and heal an injury to the plantar fascia. Arch supports or orthotics are an ideal way to relieve the pain since they will distribute the pressure on your foot evenly, taking any extra stress off the plantar fascia.
Applying ice can be a helpful remedy to reduce plantar fasciitis pain, since it will help to bring the inflammation down. Use an ice pack on the bottom area of your foot for around twenty minutes at a time, three to four times per day. You might also find it helpful to use an ice bath, which involves soaking your foot in a mixture of ice and water for around ten to fifteen minutes.
Wrap Your Foot
You can wrap your foot for extra support and to reduce pain from plantar fasciitis. Start by sitting in a comfortable position and make sure that you have good access to your foot to stretch and wrap it. Gently pull your toes up towards your head until you feel a light stretch, before wrapping an elastic bandage around your foot and bringing it around your ankle. The main goal of wrapping your foot is to keep it flexed gently. You don’t have to wrap too tightly, as compression isn’t needed.
You can also use over-the-counter pain medication to relieve pain. Anti-inflammatory medications such as Naproxen or Advil are the best choice for treating plantar fasciitis. Be sure to follow the directions on the package when taking the medication.
Plantar fasciitis occurs when one of the main connective tissues in the foot is injured or inflamed. Thankfully, with some care and rest at home, you can make a full recovery and relieve the pain.