Plantar fasciitis is a common foot injury that can cause a lot of pain. If you are suffering from this condition, you need to take action and treat it as soon as possible. In this article, we will provide a comprehensive cheat sheet on how to treat plantar fasciitis. We’ll cover everything from home remedies to surgery. So read on for tips and tricks that will help you get back to your normal life.
Cheat Sheet On Treating Plantar Fasciitis
The plantar fascia is a thick band of tissue that runs across the bottom of your foot, from your heel to your toes. Plantar fasciitis is characterized by inflammation in this tissue. It can cause pain and stiffness in the arch or heel of your foot when you first stand up after sitting for long periods, walking, or exercising. Fortunately, there are several ways to treat plantar fasciitis:
- Calf Bed Stretching
One of the most effective ways to treat plantar fasciitis is through calf bed stretching. This involves lying on your back with both legs flat on the ground and then bending one knee so that only its heel touches you can also do this exercise by standing up while holding onto something stable like a chair or table leg for support. You’ll want to find an object in front of you that’s about shoulder height when seated (i.e., not too low), hold onto it with both hands, and then lean forward until your body weight forces all four toes into contact with whatever surface they’re resting against, in other words, straighten out those bent knees if necessary. The goal here isn’t trying to stretch out any muscles, instead, it’s about strengthening them.
- Stretching Plantar Fascia
There are a few different ways to stretch your plantar fascia. One way is to stand barefoot on a hard surface and then use your toes to scrunch up the paper towel or tissue that’s placed on the floor. Hold this position for about 20 seconds before releasing. Another way is to cross one ankle over the opposite knee while seated, and then press down gently with your hand until you feel a stretch in the arch of your foot. You can also do this exercise standing up by using a wall for support. Finally, you can roll a frozen water bottle under your foot for about two minutes at a time.
- Calf Stretching
The calf is another muscle that can become tight and cause pain when you have plantar fasciitis. There are several different ways to stretch your calves, such as standing on a step with one foot hanging off the edge or side of the stairway and then bending forward at the waist until both knees form right angles (90 degrees). You should hold this position for five seconds before switching legs. Another way involves sitting down while placing one ankle across your opposite knee so it’s resting comfortably on top of its leg, again, try not to bend either joint too much during this exercise.
- Massage Your Feet
Massaging your feet can help loosen up tight muscles that cause pain when you have plantar fasciitis. You should use a tennis ball to roll under the arch of each foot for one minute at a time, then do this again if needed after resting for five minutes. Also, try massaging in circles around any tender spots found on either side by gently pressing them with two fingers until they feel better or less tender than before starting the massage session. Do not apply too much pressure as it could hurt instead of helping.
- Ice Massage
Ice massage is another way to help reduce inflammation and pain from plantar fasciitis. You should place an ice pack on top of any tender spot that’s causing discomfort while sitting down, then press down with your fingers until all four toes are resting comfortably against whatever surface they’re touching. Hold this position for five seconds before releasing some pressure so there’s less tension in between each joint, repeat up to three times per day if needed after resting for at least 30 minutes in between sessions or longer than 20 minutes depending on how sore you feel afterward. Apply heat instead during cold weather conditions when it may be difficult to keep the area cool enough without freezing your handoff.
- Shoe Inserts
Shoe inserts are a helpful way to provide relief from plantar fasciitis, and there are many different types available for purchase such as orthotics. You can find them at most pharmacies, sporting goods stores, or online. There are also custom-made versions that can be ordered based on the results of an individualized foot analysis. The main benefit of shoe inserts is they take the pressure off your feet by distributing it evenly throughout the entire sole of your shoes instead of just relying on one area like the heel or ball of your foot. This will help reduce inflammation and pain over time.
If you’re dealing with plantar fasciitis, we hope this cheat sheet has been helpful. There are a lot of ways to treat the condition, and we have only listed a few of the most popular methods here. If you’re still not seeing relief after trying some of these techniques, don’t hesitate to call us today for help. Our team of experts will work with you to create a treatment plan that helps you get back on your feet as quickly as possible.
Do You Need Help Treating Plantar Fasciitis?
The Shoe Doctor in Dublin, California has specialized in providing custom orthotics for over 20 years. The right custom orthotic insoles can greatly reduce foot, knee, and hip pain while increasing performance and comfort. Russell at The Shoe Doctor will help educate and assist you in finding the perfect solution for your particular situation. We will create a 3D map of your feet and make custom orthotics for your hiking boots, everyday shoes, and everything else in between. These orthotics, along with our expert advice, will get you using orthotics like a pro, and have you performing at the peak of your abilities in no time! If you are in the San Francisco Bay Area, give The Shoe Doctor a call to get the best custom orthotics in the area! We are here to assist you, schedule your free consultation here!
