Posted on May 11th 2022
Plantar Fasciitis is the inflammation of the plantar fascia, the tissue in the foot connecting the heel bone to the toes. This leads to severe pain typically felt in the heels that millions of people suffer from. During a flare up, normal medication can take a while to work, and regular injections to relieve pain aren’t convenient for anyone.
Learn more about plantar fasciitis and some suggestions for managing a flare up naturally without resorting to more invasive procedures.
What Causes Plantar Fasciitis?
Plantar Fasciitis is a common condition more than 3 million people experience every day. Its symptoms are typically caused by everyday activities that lead to excessive strain on the arch of the foot, causing inflammation or tearing of the plantar fascia tissue. This can include walking, running, or prolonged periods of standing. Many athletes suffer from PF due to poor form and the continuous strain put on their feet. Other factors such as stiff muscles in the calves, improper footwear and conditions like obesity can also contribute to Plantar Fasciitis.
Treating Plantar Fasciitis
There isn’t a proven cure for Plantar Fasciitis, and millions who suffer from it are left seeking effective treatments that will allow them to resume their regular daily activities pain-free. While there isn’t one clinically proven quick-fix, the following pointers can help ease symptoms and help PF sufferers get back on their feet quickly.
These tips will not only provide instant symptomatic relief, but can help prevent cases of Plantar Fasciitis from becoming chronic. If chronic pain is affecting your life, the professionals at Chronic Care of Richmond can assess your condition and come up with a custom plan to help.
Stretching and Strengthening Exercises
Stiff muscles can be a large contributing factor leading to Plantar Fasciitis. While formal physical therapy is an option to treat severe cases, many of the same stretches and strengthening exercises can be done at home to manage pain. These might include:
- Heel raises on the edge of a stair
- Toe scrunches of a hand or dish towel
- Toe pickups of marbles or other objects
- Calf stretches
- Achilles tendon stretches
Basic stretches and exercises like these can instantly alleviate Plantar Fasciitis pain, as well as strengthen the foot over time to reduce pain in the future.
Simple self-massage techniques are another quick way to relieve pain caused by Plantar Fasciitis. Because symptoms of PF tend to be worse in the morning, massaging your feet can help alleviate pain when you first wake up, before putting pressure on the heels while standing. It is recommended to begin by warming up the area with light touch to promote blood flow to the area, gradually increasing pressure as you go.
The most commonly recommended massage technique involves rolling a ball or frozen water bottle on the soles of the feet.
Wearable Foot Support
A few over-the-counter support remedies for the feet can help alleviate symptoms of Plantar Fasciitis, making daily activities such as walking and being on the feet at work more bearable while healing the condition. These can include:
- Arch braces
- Shoe insoles
- Therapy wraps
- Heel pads
- Compression socks
Because excessive strain from both daily functions and athletic activities are the primary causes of Plantar Fasciitis, the easiest and most effective way to treat the condition and alleviate pain is to rest. The condition can usually be eliminated within months with proper treatment. A confirmation of previously mentioned tips with stopping whatever activity may have caused it can ensure your case of Plantar Fasciitis heals as quickly as possible.
Find Pain Relief Today
Treatments that may be expensive, invasive or involving pharmaceutical drugs are commonly offered as solutions to those suffering from Plantar Fasciitis. Though some of these options may become necessary for cases of PF that become chronic or increase in severity, the treatments from this list may work wonders for managing symptoms and ensuring cases of Plantar Fasciitis don’t become chronic.
Want to learn more? For more tips about managing symptoms of Plantar Fasciitis, contact us at Chronic Care of Richmond today. Our team of expert podiatrists are here to offer natural solutions to alleviate pain and promote prevention of Plantar Fasciitis.