Plantar fasciitis occurs when a ligament on the bottom of your foot becomes inflamed. It's a fairly common ailment and affects people from all walks of life. If you've been experiencing pain from this issue, here's what you can do to get some relief.
Visit a Podiatrist
Your podiatrist can also identify whether your foot arches are causing the issue. People with flat feet or people with very high arches are more prone to plantar fasciitis. Then, the podiatrist can set you up with custom shoe inserts (orthotics) which will take some pressure off of your heels. This may be all that you need to get rid of the problem. The plantar fasciitis may give you an unsteady gait, so your podiatrist may also prescribe ankle braces for additional support. For more information or assistance, contact establishments like Mid Nebraska Foot Clinic.
Lose any Excess Weight
Extra pounds can put more pressure on your feet, so losing some weight may take care of the problem. Since many runners deal with plantar fasciitis, don't start there. Rather, start with low impact activities, like swimming or strength training.
Get Better Shoes
Wearing shoes with little or no support will just cause your feet to ache. While flip-flops are convenient, they actually cause your foot's muscles to tense so that they stay on. Take a break from high heels if you can. These have no arch support, so those muscles can become stressed and weak. Ask your podiatrist for some brand recommendations or get orthotics for shoes you already have.
Follow the RICE Method
Many people get plantar fasciitis from just being on their feet all day, like nurses or construction workers. At the end of a workday, take time to use the RICE method, which stands for "Rest, ice, compression, and elevation." Prop up your feet and use ice to reduce inflammation. Keep the ice wrapped in a towel so it doesn't cause your skin to be irritated. If you have any swelling, use therapy wraps that are designed for plantar fasciitis. from being on your feet all day.
Plantar fasciitis can be caused by an over-tight Achilles tendon. If that's the case, be sure to stretch this area often. stand on a step, and while holding the railing, let your foot drop down for a deep stretch. Another great stretch to try is with a tennis ball. Set the tennis ball on the ground and set your foot on top of it. Put a little pressure on the foot and let the tennis ball move around to massage sore muscles, tendons, and ligaments. Leg extensions are also a great stretch to try. As your leg extends, use a towel or a yoga strap to pull back the ball of your foot. This should give a nice stretch to your Achilles tendon and the bottom of your foot