Plantar fasciitis is one of the most common podiatric conditions; it occurs when the fascia, a tissue that runs from the toes to the heel, becomes inflamed, causing significant discomfort. It may take months until we detect its symptoms, characterized by a pain typically located in the sole after the heel, although the discomfort can even extend to the toes of the affected foot. The pain is incredibly intense after a period of rest, for example, when getting out of bed or after sitting for a long time.
To recover from this condition, it is essential to follow a stretching plan, exercises, and measures that will help relieve inflammation. In this FastlyHealarticle, we show you some remedies for plantar fasciitis that will help you feel better.
Causes of plantar fasciitis
It is essential to understand why it occurs before getting into the matter with the remedies that will help you alleviate this condition. Inflammation of the fascia is more likely to appear in the following cases:
- People who run long distances.
- Those who suffer from flat feet.
- Patients with a tight Achilles tendon.
- People wear shoes with little cushioning, especially when walking or during physical activity.
- Those who are overweight.
- Advanced age because as we age, the plantar fascia is less elastic and flexible.
The excess load on foot produced by inappropriate footwear, excessive impact activities such as running, especially on uneven terrain and when one is overweight, and other podiatric problems, are the leading causes of this annoying condition that must be diagnosed by a specialist.
Ice and heat to reduce inflammation and relax the fascia.
The application of cold and heat is one of the most accessible plantar fasciitis remedies and the most effective in relieving pain.
A cold compress applied to the area for 15 minutes will help reduce the inflammation of the fascia, so we can use it after exercising and a couple more times during the day if the pain is essential or if our daily routine she is very active. However, cold also creates tension in the fascia and tendon, so it must be alternated with heat to relieve this tension.
After 15 minutes of cold, put the foot in a container with hot water, ensuring that it does not burn, and let it act for 10 minutes. Each time you apply ice, it is convenient to use heat later.
Massage in the area upon waking
After a long rest period, for example, when we sleep or spend a lot of time sitting when supporting the foot, we will immediately notice how the pain of plantar fasciitis is very intense. This is because the absence of movement tightens the fascia, so we must help it to relax.
Before getting up, massage the painful area with your thumb for a few minutes, using force to relax the area. Applying a cream to relieve muscle aches can ease and improve symptoms.
Massage with cylindrical objects
It is one of the most recommended remedies for plantar fasciitis; it is about massaging the area with a hard object such as a can or plastic bottle, preferably freezing, which allows us to exert pressure on the site and facilitate the elimination of inflammation.
On a rug or towel, place an icy bottle or can on the floor, rest the sole of the affected foot on it, and rotate the bottle back and forth, always with the foot supported. This exercise can also be done with a hardball such as the one used for tennis or baseball.
Practice at least two times a day for 5-10 minutes.
Stretches to relieve plantar fasciitis
Specific exercises and stretches help us to reduce the tension generated by plantar fasciitis, strengthening the muscles in the area and helping us to recover. It is essential to dedicate a moment to perform these exercises, ideal for practicing after physical activity, first thing in the morning, or at the end of the day.
- Foot stretch
Grab the affected foot and gently stretch your toes toward you so that the isolated stretches. Then do the reverse movement and bring your toes toward the arch of your foot. Repeat 10 times.
- Fascia stretch
An excellent exercise to stretch the fascia is to stand on the affected foot and stand on tiptoe, putting all the body’s weight on the instep. It is convenient to perform this exercise slowly and try not to load the instep, hold the position for 6 seconds, and then rest the foot. Repeat 10 times.
- Stretch the calf
This exercise can also relieve tension in this area and in other areas, such as the heel or the calf itself, which is sometimes loaded due to fasciitis. Advance the leg in good condition by bending the knee; the leg with the affected foot must be fully stretched back. Detach the heel from the ground of the foot behind and stretch the calf and sole well, as shown in the image.
Other remedies for plantar fasciitis
Plantar fasciitis is an injury that takes time to disappear; the fascia takes an average of 6 months or more to deflate depending on the type of physical activity we do, our weight, the footwear we use, and whether or not we are constant with it. Treatment. This is why it is essential to follow the measures recommended in this article every day, in addition to listening to the suggestions of the podiatrist or physiotherapist and fully complying with the treatment.
Besides those mentioned above, other remedies for this condition are:
- A night splint that keeps the fascia stretched while we sleep extensively favors a faster recovery.
- The application of special anti-inflammatory cream for muscle injuries in this area can help relieve discomfort and facilitate massage. In addition, oral anti-inflammatories can be prescribed.
- Functional bandages are also an excellent option to facilitate the stretching of the fascia; they can be applied by a physiotherapist.
- If fasciitis has occurred due to running long distances or to impact sports, it is essential to rest appropriately and limit physical activity that affects the fascia for the time indicated by the podiatrist.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Remedies for plantar fasciitis, we recommend that you enter our category of Bones, Joints, and Muscles.
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.