7 Effective Remedies for Plantar Fasciitis
Inflammation and soreness in your plantar fascia can cause pain in your feet or foot arch, resulting in difficulty walking, running, or performing simple, functional tasks that involve the feet.
If you suffer from plantar fasciitis, undergoing physical therapy may reduce your pain and improve your overall mobility. Your physical therapist (PT) may employ various procedures like iontophoresis or ultrasound to treat your condition. However, no sufficient evidence supports the effectiveness of these treatments for plantar fasciitis. Your P.T. can also assess your condition to determine the best treatment plan to address underlying medical conditions that causes your pain.
Being informed about your condition is essential for the effectiveness of your physical therapy. Your P.T. should be able to recommend a proper treatment plan and explain why it is necessary for your condition. Below are some things you can do if you have plantar fasciitis. Make sure to apply these principles accordingly to your situation. Remember to check with your doctor or physical therapist before proceeding with any treatment or self-care regimen to ensure it is safe for your specific condition.
The R.I.C.E. method is a traditional way of treating acute musculoskeletal injuries. It’s an acronym for rest, ice, compression, and elevation.
Recently, a different and more proactive acronym was developed to treat acute plantar fasciitis. This is the P.O.L.I.C.E. method, which stands for protection, optimal loading, ice, compression, and elevation.
The first phase of the injury management, the protection phase, requires that you rest your foot for three to five days before starting any exercise. During this time, your physical therapist can help you decide when to begin optimal loading, which involves the gentle stretching and strengthening of your foot and ankle supporting musculature.
One type of stretch that you can benefit from if you have plantar fascia is the plantar fascia wall stretch, which gently elongates your plantar fascia. Stretching your calf muscles using a towel may also improve your foot and ankle muscles’ flexibility and mobility.
Strengthen Muscles that Support Your Foot
The toe towel grab, which involves picking up a towel using your toes, is a simple way to stretch and flex the foot to improve balance, support your feet’ arches, and increase overall foot strength. Remember to communicate with your physical therapist to find out which strengthening exercises are right for you.
Try Ice Bottle Massages
Try Kinesiology Taping
Use Orthotics or Shoe Inserts to Support Your Arch
Wearing shoe inserts or orthotics can support your foot’s arch by taking pressure off your plantar fascia as it is healing from injury. An orthotics can support your foot and keep it in a neutral position while you walk or run.
Another option is custom molded shoe inserts, but these can cost more. If you don’t have enough budget for this, a simple, low-cost initial solution is to try off-the-shelf shoe inserts that support your foot’s medial arch. These shoe inserts may give the necessary support and relief for the pain caused by plantar fasciitis.
Wear Appropriate Shoes
If you have plantar fasciitis, wearing appropriate shoes is crucial. While high heels may look nice, it is not the sensible choice to support your feet in your current condition.
Many people are used to walking barefoot around the house, but not wearing supportive shoes may be painful or even impossible if you have plantar fasciitis. Wearing supportive shoes all the time is essential to take the pressure off your plantar fascia and allow your foot to heal.
If you’re suffering from heel and foot pain due to plantar fasciitis, take the necessary action to reduce your pain and improve your mobility. This may entail resting, using ice, and doing simple exercises to stretch and strengthen your foot and ankle muscles.
In some cases, persistent plantar fasciitis may require more invasive treatments like cortisone injections, or even surgery. If your heel and foot pain have been bothering you for more than a few months, consult with a doctor who can help you manage and treat your condition.
If you have plantar fasciitis, Fritzy Feet can provide you with orthotics and shoe inserts to alleviate the pain associated with your condition. We have several Certified Pedorthists who can assist you in choosing the right product for your foot problems. For more information, call us at 303-343-4444, or send us a message at firstname.lastname@example.org.