If you are dealing with Plantar Fasciitis, you know how painful it can be. This condition is caused by inflammation of the plantar fascia, a band of tissue that runs along the bottom of your foot. The good news is that there are some things you can do to help relieve the pain and improve your symptoms. In this article, we will discuss 5 quick tips that can help you manage Plantar Fasciitis.
Things To Consider When Managing Plantar Fasciitis
If you’ve been dealing with plantar fasciitis, you know how frustrating it can be. Managing the condition can be a lot of work, but there are some things you can do to make it a little easier.
Here are the five quick tips to help you get started
1. Ice And Elevate
The first step in managing plantar fasciitis is to ice and elevate the foot. This will help reduce inflammation and swelling. Make sure to ice for 20 minutes, three times a day. If you’re not able to keep your foot elevated, try using a pillow or some other type of elevation device. This will help keep the swelling down and make it easier for you to walk. Just be careful not to put too much weight on the foot while it’s healing. It may take a little longer than usual, but eventually, you’ll be back to your old self again.
2. Take Regular Breaks
Because plantar fasciitis can be so painful, it’s important to take regular breaks. It may seem like a good idea to try and push through the pain, but this will only make things worse in the long run. If you’re having trouble getting enough rest, consider taking a short walk every hour or two. This will help you stretch out your muscles and relax them before they become too tight again. You should also avoid sitting for more than an hour at a time. Sitting puts extra pressure on your back and legs which can cause more problems with your condition over time if not treated early on.
3. During The Day, You Can Use Orthotics
If you’re having trouble walking or standing, consider using orthotics during the day. Orthotics are devices that help to support your feet and can make it a lot easier for you to get around. They come in many different shapes and sizes, and they can be custom, so be sure to find one that fits your needs. You can usually purchase them at most pharmacies or medical supply stores. Orthotics will also help to correct any abnormal foot posture that may be contributing to your plantar fasciitis. When used correctly, they can help relieve pain and discomfort associated with the condition. Make sure to wear your orthotics all day long, not just when you’re going to be doing a lot of walking or standing. This will ensure that they are working properly and providing you with the support that you need.
4. Stretch Out Your Muscles
One of the best things you can do for your plantar fasciitis is to stretch out your muscles. This will help to keep them loose and flexible, which will, in turn, help to reduce pain and discomfort. There are many different stretches that you can do, so be sure to find one or two that work best for you. You can usually find these stretches online or in a physical therapy book. Make sure to stretch both before and after exercise as well as throughout the day when needed.
5. Wear The Right Shoes
One of the most important things you can do to help manage your plantar fasciitis is to wear the right shoes. Choose a pair that has good arch support and is made from a stiff material. Avoid wearing high heels or shoes that are too tight as these will only make your condition worse. Make sure to replace your old shoes with new ones every six months or so, even if they don’t look like they need them. Wearing the wrong shoes can lead to pain and discomfort in your feet, which will only aggravate your plantar fasciitis.
If you’re suffering from plantar fasciitis, there are a few things to keep in mind. Take regular breaks and stretch out your muscles during the day while also wearing custom orthotics. When it comes time for bedtime, ice and elevate anything that hurts before going to sleep. With these tips in mind, hopefully, you can find relief without too much pain. Give us a call today if we can help with any of this or any other foot issue, our team is ready and waiting for all of your questions.
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!
