Plantar fasciitis is an inflammation of the plantar fascia tissue along the foot’s bottom, which connects the heel bone with the toes. Plantar fasciitis is also known as the policeman’s heel. Many people are suffering from the intense heel pain caused by plantar fasciitis. They search for practical, affordable, and safe treatments for this serious health problem. If you suffer from stabbing pain near your heel, especially in the morning or the prolonged jumping, running, or standing, you must immediately contact your doctor. This is because you may suffer from plantar fasciitis.
What’s plantar fasciitis?
The sole of the feet is described as the plantar region. Plantar fasciitis is a persistent nearby inflammation of the “bowstring like” ligament stretching out underneath the sole, also called the plantar fascia, which connects at the heels.
There is no one factor in which you are able to get plantar fasciitis because it could be acquired in some ways based on you and the lifestyle. It is the right time to find the critical risk factors associated with plantar fasciitis. The leading causes of the plantar fasciitis are not yet clear. However, some risk factors for this disease are as follows.
- Prolonged standing
- Excessive exercise
- Not enough exercise
Individuals who are walking or standing for extended periods put unnecessary strain on their plantar fascia. They are prone to plantar fasciitis and associated health problems. If you are obese, your overweight puts additional pressure on heels and needs the maximum support from the plantar fascia. You are more likely to have heel pain. You may be unable to do exercises when you get such heel pain.
Individuals who exercise more than recommended time also get plantar fasciitis. For example, running a mile forces the planter facia tissue to expand and contract thousands of times. Everyone who exercises every day must give enough rest to this tissue to recover. If they do not follow it, then they get strain and irritation.
People who do not exercise every day keep their foot inactive for a prolonged time. They get the plantar fasciitis because their plantar fascia loses its flexibility. They must to a reasonable amount of exercise to keep the plantar fascia tissue limber and healthy. Some other risk factors are high arches of the feet and flat feet, tight Achilles, and Achilles tendonitis.
Best Treatments for Plantar Fasciitis
Although in many instances, you can live your life coping with plantar fasciitis, you will undoubtedly be sacrificing a higher standard of living. No person wants to live the lives of theirs, however. Allow me to share many ways that your Podiatrist or perhaps Physical Therapist would recommend alleviating that often excruciating pain either temporarily or possibly, in many cases, for good.
- Get Some Rest
As a sufferer of the plantar fasciitis, you must be aware of the best treatment options and decide how to heal this adverse health condition within a short period devoid of any negative side effects. You must understand and bear in mind that your foot needs six months to 1 year to get back to normal. You can take enough rest to keep the weight of the foot until the inflammation goes down. The right amount of rest is vital to be successful in your way to heal the plantar fasciitis.
- Ice Your Feet
Ice is used to treat inflammation of any type. And you can make an ice pack by wrapping a towel around a plastic bag filled with some crushed ice. Also, you can use a package of frozen peas or corn for this purpose. You have to put this ice pack on the heel 3 to 4 times per day for at least 15 minutes. You can also fill your shallow pan with ice and water and soak your heel in it for 10 minutes a day.
You must ensure that you have to keep toes out of the water. You can fill a small foam cup or paper cup with water and freeze it. If you use it to rub over your heel for 10 minutes, you can improve your heel’s overall health. Do not put ice directly on heels.
Different types of pain relievers are available on the market. You can explore the Nonsteroidal anti-inflammatory drugs designed to make the foot feel better and treat inflammation. As a sufferer of the plantar fasciitis at any stage, you can engage in some stretching activities and exercises. For example, you can stretch your Achilles tendon, calves, and the bottom of the foot.
- Athletic Tape
Users of the athletic tape for their plantar fasciitis treatment these days get the best result. The tape supports the foot and keeps you from moving the foot in a way to make the plantar fasciitis worse. Insoles, shoe inserts or arch supports give the additional cushion and added support to the foot. You can buy them ready-made or get the customized shoe inserts for your plantar fasciitis treatment. The firm insole is better because of several reasons, such as outstanding arch support.
- Physical Therapy
Shock wave therapy shocks the plantar fascia with wound waves. This therapy stimulates the blood flow in the foot and assists the overall tissue in healing. This therapy stuns the nerves to stop the pain, and the Tenex procedure involves a small cut over in a few minutes. An advanced ultrasound is used for targeting and removing the scar tissue. Individuals who get this procedure can get back to their routine activities within ten days.
As a last measure, a tiny proportion of patients will choose surgical treatment to try and repair a nagging problem. Usually only ideal for those with persistent, incapacitating plantar fasciitis, surgery might not guarantee a fix. This’s something the physician of yours will help determine whether it’s best for you.
Read Related Article about how to get rid of Chafing
Exercises for Plantar Fasciitis
There are many exercises recommended for those who require strengthening and stretching their plantar fascia, lower leg muscles, and Achilles tendons. You can contact and discuss with the certified physical therapist and experts in the contrast baths, massage, and ultrasonography for the long-term treatment of the plantar fasciitis. The following exercises are suggested to heal the plantar fasciitis.
- Rolling stretch
- Stretching the calf
- Stretching the plantar fascia.
- Foot flexes
- Towel curls
- Marble pickups
You can pick p a marble with toes to flex and adequately stretch the foot muscles. You have to use a hand towel in the form of curling with the toes to stretch your foot and calf muscles. This is worthwhile to do this exercise before walking or other morning activities.
Long-Term Treatment for Plantar Fasciitis
There are several treatments for plantar fasciitis. It is a suitable time to concentrate on long-term treatments and make a good decision to heal this ill health condition devoid of any negative side effects.
Recommendations for the long-term treatment for sufferers of plantar fasciitis are reduced activities. So, it slowly increases rehabilitation within pain limits, stretching, insoles, avoidance of barefoot walking, shockwave therapy, nonsteroidal anti-inflammatory drugs, and injections with platelet-rich plasma or corticosteroid.
How to prevent plantar fasciitis
Plantar fasciitis will only be avoided by dealing with any underlying associated inflammatory condition as well as using optimum footwear, orthopedic shoe inserts, and extending.