Plantar Fasciitis is one of the most common causes of foot pain – particularly in the heel, and is seen most frequently in runners or those that are overweight.
The pain from plantar fasciitis is often worse in the morning – with a sharp, stabbing pain that tends to improve as the day goes on, and you get up and moving.
The good news is that plantar fasciitis often improves with conservative care within weeks.
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Here are 5 ways to get relief from plantar fasciitis and keep you on your feet!
Get Some Rest
If you suffer from plantar fasciitis you’re well aware that certain movements will cause more pain than others.
One of the most important parts of recovering from plantar fasciitis is “relative rest,” meaning subbing those aggravating movements and activities for easier, lower-impact alternatives.
This allows you to continue your exercise and normal activities giving your foot time to heal.
The most aggravating movements tend to be running, walking or jumping movements so swap out your usual runs or HIIT workouts for a bike ride or swimming to allow your foot time to heal.
Additionally, just take the time to rest and put your feet up (literally!), try not to overwork that foot – remember, you’re trying to heal an injury!
Stretch It Out!
Stretching is an important part of any injury recovery program.
Stretching and strengthening particular muscles can help with any structural issues that play a role in your plantar fasciitis, such as muscle tightness.
Simple stair stretch, standing calf stretch or towel stretches can help, but for more personalized recommendations reach out to your physiotherapist or chiropractor.
Another useful tool for stretching your foot pre- and post-recovery is a foot roller.
These inexpensive little tools are great for stretching out your foot.
They come in a variety of styles from foam-rollers to ice rollers that you can pop in the freezer to stretch and ice your foot at once, and can really help you target your arch which is important in those prone to plantar fasciitis.
Buy New Shoes
A contributing factor to the development of plantar fasciitis is not having the right shoes, or not having orthotics.
A bad pair of shoes can wreak havoc on your gait and muscles and cause a wide variety of dysfunctions – including plantar fasciitis.
Visit a podiatrist or the professionals at Korsh Spinal Health and Wellness for an assessment and to determine if orthotics may be beneficial for you.
Good arch support is a necessity if you want to avoid injury and dysfunction – especially if you’re an athlete or spend a lot of time on your feet, investing in orthotics and a good pair of shoes can make a world of difference.
Reduce Inflammation & Manage Pain
Plantar fasciitis is an injury, and with that often comes inflammation.
Make sure you’re taking the time to properly treat your inflammation and pain as that will impact your overall recovery time.
Do your best to apply ice to your foot 3 to 4 times a day for about 10 to 15 minutes – this will help with pain and inflammation at the site.
Additionally, try over-the-counter pain medication such as ibuprofen in the mornings when your pain is often at its worst.
If you find the pain is unbearable, or you’re experiencing a lot of inflammation, reach out to your doctor to discuss other inflammation and pain management tools.
Steroid injections may be indicated if you find the pain and inflammation aren’t being helped by over-the-counter medication, and it’s getting in the way of your overall recovery – and most importantly, your ability to do your day-to-day activities.
Try Conservative Therapies
If at-home treatments are quite cutting, it, there are a number of conservative therapies offered by your physiotherapist, chiropractor or doctor that can help.
One of the most popular, and effective treatments is Shockwave Therapy, which is now offered by many physiotherapy clinics such as My Physio Sports & Rehab Centre, has been proven to be a highly effective long-term treatment.
Shockwave therapy is non-invasive and uses energy to target the specific area of injury and promote blood flow, regeneration and natural healing.
Shockwave therapy is particularly beneficial for those that deal with chronic plantar fasciitis that struggle to manage or prevent it with other at-home and conservative treatment options.
Night splints are another conservative option that may be recommended by your physiotherapist or doctor.
These work by holding your calf muscles and arch of your foot in a lengthened position as you sleep.
All in all, plantar fasciitis is a painful condition that can limit your day-to-day activities – but there are numerous options out there for at-home and conservative therapies that can help ease your pain, speed up recovery and get you back on your feet in no time!