Plantar fasciitis is a common condition that affects the heel and arch of the foot. The plantar fascia is a band of tissue that runs along the bottom of the foot, from the heel to the toes. When this tissue becomes inflamed or irritated, it can cause pain in the heel or arch of the foot. Plantar fasciitis is a common condition, but it can be painful and difficult to treat. Here are some tips for taking care of plantar fasciitis.
#1 STEP: REST
One of the best things you can do for plantar fasciitis is to rest your feet. This means taking a break from activities that stress the feet, such as running, dancing, or standing for long periods of time. If you must be on your feet, wear supportive shoes and take breaks often to rest your feet.
#2 STEP: ICE
Ice can help reduce inflammation and pain in the feet. Apply ice to the affected area for 20 minutes at a time, several times a day. You can use an ice pack, or you can put ice cubes in a plastic bag and wrap it in a towel.
#3 STEP: STRETCH
Stretching exercises can help lengthen the plantar fascia and reduce pain. Try some simple stretches like these:
#4 STEP: SUPPORTIVE SHOES
Wearing Proper footwear is important for treating plantar fasciitis and preventing it from coming back. Look for shoes with good arch support and cushioning in the heel. If you’re not sure what kind of shoe to buy, talk to a professional at a specialty running store or a podiatrist’s office. Custom-made orthotics (custom shoe inserts) also can help support your feet and relieve pain.
#5: NIGHT SPLINT
A night splint is worn while you sleep to stretch your plantar fascia and Achilles tendon overnight so they don’t get too tight while you sleep. This can help reduce morning pain caused by plantar fasciitis.
Plantar fasciitis is a common condition that can be painful and difficult to treat. However, there are things you can do to manage the pain and keep it from coming back. Rest, ice, stretching exercises, supportive shoes, and wearing a night splint are all effective treatments for plantar fasciitis. Talk to your healthcare provider if you have persistent pain or other concerns about this condition