Do you often experience heel pain? This could be a sign of plantar fasciitis. Plantar fascia is the ligament that links the heel bone with the toes of your feet.
Plantar fasciitis occurs when plantar fascia gets strained. The main causes of plantar fascia straining include:
- Standing, walking, or running for a long time.
- Being overweighed.
- Wearing inappropriate footwear.
- Having flat feet, high arches, or tight calf muscles.
- Improper walking (rolling your feet inwards while walking).
Plantar fasciitis results in swelling and inflammation of the tissue. It is also responsible for weakening of the tissue which makes it hard for the affected people to walk or even stand. Plantar fasciitis most commonly affects middle-aged people but no one is excluded. Anyone who is on feet a lot is exposed to the risk of being affected by plantar fasciitis.
Home Remedies for Plantar Fasciitis
Different remedies provoke different reactions varying from person to person. In order to find out what works best for you, you might have to try various approaches.
- Rest your feet
The first thing you should do if you are affected by plantar fasciitis is to stop any activities that may be causing issues. If you can’t stop them, try to reduce them.
- Invest in supportive footwear
Buy and wear shoes that provide heel cushioning and have a good arch support to reduce the strain on your feet.
- Apply cold massage on the affected foot/feet
A simple way to do this is by freezing a bottle of water and rolling it below the affected foot for around 10 minutes. You can also massage your feet with an ice cube.
Exercises for Plantar Fasciitis
- Improve your walking style
For the purpose of future issues prevention, you can try to improve your style of walking to redirect the stress off of your feet to other body muscles. Straighten your back, avoid swinging your arms, and let your feet roll outward while walking.
- Stretching and strengthening of fascia
Press your toes, arch, and heel against a wall and keep them flat for around 10 seconds. Rest for a bit and repeat up to 10 times in a row, multiple times a day.
Conclusion
Plantar fasciitis is an unpleasant condition that affects many people of all ages. It causes pain, discomfort, and limits one’s ability to walk and stand. While there are various causes of this condition, there are also a number of available remedies and exercises that counter its progression and assist in the healing process.
Affected people may have to try different solutions before they find the one that works on them. Some of the most effective home remedies for plantar fasciitis include choosing appropriate footwear with good arch support and heal cushioning, resting feet, and applying cold massage on the affected feet. Plantar fasciitis can also be countered and prevented by performing exercises. Stretching and strengthening of fascia can improve the condition of fascia and prevent plantar fasciitis from reoccurring. Keeping good posture and adjusting the style of walking can also help in managing this unpleasant condition. Whatever the case of the condition is, staying positive and patient is a crucial step of its treatment.