Plantar fasciitis is actually the last thing that those who have to be on their feet all day long ever want. It turns the first step that they take every single morning into a painful experience. Patients may breathe a deep sigh of relief, as the pain seems to be lessened as they take more steps. However, it is ready to strike their feet anytime when they start to stand up or to walk after a period of sitting. It haunts them all day, indeed. Worst still, the heel pain can create a domino effect leading to the irritating feeling in your whole feet and legs. Seems like nothing we want, right?
Luckily, the pain is curable. In some serious cases, people do need surgery to get rid of it. Some may seek professional therapeutic treatments to alleviate the foot pain. However, in most cases, you can cure yourself the pain. Do a little research on this topic and you will definitely find out various ways to ease your pain right at home. We would like to recommend you some practical home remedies to tackle plantar fasciitis for your reference.
1. Foot massage
The cause of your foot pain lies in the ligament plantar fascia that is strained as you walk too much or as you were born with a deformity in foot structure. Therefore, it suffers from pressure and causes you to feel the pain. As a result, a little massaging can be of much help to reduce the tension and relieve the pain.
You can gently massage the lower part of your feet with your hand for around 10 minutes before you go to sleep. For extra comfort and better result, don’t forget a little olive or sesame oil. You can also do this massage a few times a day. Watch the clip below for detailed instructions on how to massage your foot:
2. Ice massage
Just like the first way mentioned, ice massage also helps you to alleviate the pain. Instead of using olive and sesame oil, this time you utilize the coldness of ice for pain relief and inflammation reduction. Please note that you should avoid direct contact of ice cubes to your feet. Wrap a few ice cubes inside a towel before placing it over the affected area, instead. You can watch the instructions here:
There are many ways that you can stretch your feet to get rid of plantar fasciitis. You can stretch your calves, arches, or Achilles tendon.
For calves stretching:
You can stand with one leg in front of the others. Bend down the front leg forward and make sure the knee of the other is kept straight and the heel stays on the ground. Keep this position for a few seconds (15 seconds to 30 seconds) and then you can repeat it or switch legs.
For plantar fascia stretching:
You can use your hands to pull up the toes to stretch the plantar fasciitis. Keep hold of the position for 30 seconds.
Another option is that you can put a cold can under your feet and keep rolling it backward and forwards.
There are many other intensive stretching exercises that you can apply. However, consult your doctor in advance is highly recommended. Simple stretching advice for you can be found below:
4. Wearing night splints
Another simple way you can try to cure the pain right at home is using night splints. You should wear them when you go to sleep. During the night, these things keep your feet in the right angle. As a result, the sharp morning pain when you get out of bed is alleviated. However, it may feel a little bit uncomfortable to wear something like boots to bed. Therefore, you should choose those with breathability. Check this clip out to see how night splints function:
5. Choosing supportive shoes
Wearing the right shoes during the day also contributes to the cure of plantar fasciitis. When choosing shoes, you should opt for those that fit perfectly and come with arch support. Such shoes are capable of keeping your feet in the natural alignment, supporting the arches, and cushioning your feet from toe to heel. So, throw away those torn or unfit shoes for the sake of your feet.
For those who were born with overly flat feet or high arches, you should pay greater attention when choosing shoes and insoles as you are much more likely to be prone to plantar fasciitis than others. In case you need help when choosing shoes, this clip may come in handy:
6. Keeping your weight under control
Being overweight can put more pressure on your arches and increases the likelihood of plantar fasciitis. Therefore, you now have one more reason to try your best to maintain a healthy weight.
7. Resting your feet
It is obvious, right? One of the main causes of the pain is that you walk, run or stand so much that the plantar fascia is drained. So, get rid of your shoes the moment you get home and relax comfortably in your armchair. If you do need to walk around the house, please avoid barefoot. A pair of cozy slippers with arch support will be ideal for you.
Above are a few ways that you can apply every day for plantar fasciitis home remedies. All of them are practical and easy to carry out right at home. In case you don’t feel any better, you should consult your doctor to see whether you are actually suffering from the pain or not and whether there is anything he or she can do further to cure you of the pain.