How to treat plantar fasciitis
Plantar fasciitis is an inflammation that impacts the plantar fascia. For those who do not know, plantar fascia is a connective tissue which can be found alongside the bottom part of a person’s foot. This inflammation can prove to be a real pain. The symptoms usually include feeling painful at the bottom of the foot when a person tries to get out of bed. The first few steps are the painful ones here most of the time.
Causes of Plantar Fasciitis
Prior to speaking of how a person can get rid of such a pain, it is important that they learn what may well cause this pain to occur. Some common causes for foot bottom tissue pain include:
- Sudden change of activity; in this case, people may either overdo an activity or suddenly ease off an activity they are used to doing. This, however, usually happens only in the active population.
- Weight gain; if the population is rather inactive, or sedentary, weight gain is often the trigger for plantar fasciitis. In this case, to get over their pain, people may want to consider following some weight loss plans of sorts.
- Poor arch support
- Former injuries on the foot
- Tightening of the muscles that are located around the foot
Possible Solutions to Try Out
Although plantar fasciitis, or heel spur syndrome, can be very painful, it is relieving to learn that there are in fact some things that people can do in order to get over this particular sort of pains. Here are some solutions worth trying on how to get rid of plantar fasciitis.
Plantar fasciitis massage
Everybody loves massage, don’t they? Well, at least most people do. As it turns out, a massage can also cure plantar fasciitis, also known as heel pain. In this case, people do not even have to pay someone to massage their foot. Instead, they can simply take a tennis ball, put it on the ground and then roll it mildly under the foot that is in pain. Doing this for a mere few minutes is more than enough to get over the pain. For a deep massage, people may want to put enough pressure onto the tennis ball using their painful foot.
It is always a great idea to also perform an ice massage while massaging the painful foot using the tennis ball. This is particularly effective for controlling inflammations. To perform the ice massage, people can freeze a filled water bottle and then roll the bottle under their painful foot for some ten minutes or so. This will help them reduce their pain at least.
Exercises for plantar fasciitis
When people suffer from plantar fasciitis, it is worth trying to stretch out the muscles they have within the lower part of their painful leg. Here, there are two muscles involved and both of these muscles need some stretching out just the same.
To perform the calf stretching, what people need to do is stand with their back against the wall. Then, they need to slide one of their legs backwards, with their heel pushed down towards the floor. Then, after thirty seconds, they will have to bend their knees until they get a deeper stretch around the lower part of their leg. People will have to hold this position for another thirty seconds. Doing this stunt three times on each of their legs will effectively help them get over their plantar fasciitis.
Calf Stretching in Bed
Believe it or not, calf stretching can be performed in bed as well. To do that, what people need to do is to first take a belt or a towel to loop around their feet ball. They need to make sure their legs are straight, while they try to pull those legs towards their body such that they can feel a stretch. Most of the time, this stretch will occur at the lower part of a person’s leg. Doing this stunt five times repetitively, with each session lasting thirty seconds, will help get rid of the plantar fasciitis.
Plantar Fascia Stretching
Plantar fasciitis causes pain onto the connective tissue around the feet. Therefore, it only makes sense that if people try and loosen up these tissues, the pain will be gone. So, to do this, first of all, people will have to pull up their toes by means of their hands. They need to pull up those toes until a stretch can be felt alongside the ball they have within their painful foot. Normally, the stretch can be felt at any locations around the heel to the foot, there is no exact spot to expect. It is recommended that people try to perform this particular stretching for at least thirty seconds and for a few times a day at least.
Last but not least, it is also worth trying out the solution offered here. After all, a lot of people have benefited from this solution. They are now even able to walk five thousand steps without a single pain. With that being said, it is obvious that this is quite an effective solution to the heel pain syndrome.