Does it feel like someone is stabbing the bottom of your foot after a workout? Then there is a good chance you’ve been attacked by plantar fasciitis, one of the most typical heel injuries known to runners.
10 Suggestions for Dealing with Plantar Fasciitis
Plantar fasciitis is when the elastic tissue that connects your heel to your toes has become inflamed, which torments the underside of your foot until you can hardly walk. But while there are a slew of possible causes and its presence is very well documented, there is no one universally agreed upon treatment, and even if there was, you are still looking at a slow healing process for a condition which may never go away entirely.
However, don’t lose hope! Here are 10 tips for dealing with plantar fasciitis.
Minimize stress by reducing your running routine, or take a break from your feet completely. It could be up to six weeks before the pain subsides, but by pushing through the condition, you may damage your ligament even further. Rather avoid hard surfaces, and swap your regular exercise regime with something less intensive, like swimming or cycling. Improve Your Walking Technique Becoming aware of your steps could minimize the injury. Relax your ankles and calves as much as possible, and be careful that you are not hitting the back of your heels when you walk. Shorten your strides, avoid uneven surfaces, and never travel barefoot, even around your house.
Reduce the Swelling
As plantar fasciitis is a tendon inflammation, minimizing the swelling is what your foot is crying our for. Massaging the troubled area with an icepack or soaking your heel in a bowl of ice water should provide some quick relief, but you may also want to consider anti-inflammatory medicine. Invest in a New Pair of Shoes A common cause of plantar fasciitis is sporting inflexible or overused footwear. Purchase shoes with suitable arch support and a soft padded sole, or test out orthotic insoles for the same effect. A slightly raised heel also reduces the arch, which alleviates some of the stress from a regular shoe.
Invest in Plantar Fasciitis Socks
There are a multitude of supportive socks available to reduce inflammation and encourage circulation by applying pressure to the areas of your foot which need it the most. Some can be worn comfortably all day, whilst others are intended to be exclusively worn at nighttime, featuring additional resistant straps. Please click the following link for more information on how to choose special socks for plantar fasciitis.
Get a Foot Massage
As if you needed an excuse, now is the ideal time to visit your massage therapist. The deeper the massage can go, the more beneficial to you, intended to stretch your plantar fascia manually. But do not attempt this solution if you are at the height of your pain phase, as this intense action could actually increase your suffering if the ligaments are too vulnerable.
While all the massages and custom footwear can help pacify your arc’s agony, you still need to address the root issue of your tightened tendons. This is why stretching is essential, concentrating on your calves, flexing your big toe upwards, and drawing the foot towards you by using a towel folded beneath the painful area. Rolling your feet over water bottles or golf balls will also encourage the loss of some tension.
Are you currently overweight? If so, this may be the main reason why your arc has become inflamed. But when you are experiencing excruciating foot pain, how are you supposed to reduce those excess pounds? Have a discussion with your physician to determine the best strategy, which will most likely consist of low-impact classes, gradual increased activity, and a change to your diet.
Sometimes you cannot tackle your physical issues alone and require outside intervention. One option is extracorporeal shockwave therapy, where a machine delivers sound waves into your heel, stimulating the fascia with up to 80% of patients reporting improvement. Another alternative is corticosteroid injections, which is a synthetic hormone known to reduce inflammation and provide relief for up to several weeks. However, always consult a medical professional first.
The Final Resort
Non-intrusive treatments are usually effective in plantar fasciitis, but when all else fails, surgery may be your last option. It works with an incision to the tissue which frees up the ligament’s tension, with up to 12 months worth of rehabilitation time following. Once again, always speak to your doctor first and be honest about what methods you’ve already tried before even considering this move.
As with all physical pains, the earlier you can treat it, the better your recovery. So pay attention to your heel’s warning calls, and kick your arc-enemy out of the door before he even sits down.
Nurse Susan has always been passionate about helping people heal. After she retired from a lifelong career as a nurse, that passion didn’t go away. She loves to use her
expertise to write about the best ways to keep you and your family healthy, active, and happy.