Dealing with and treating plantar fasciitis
Plantar Fasciitis is one of the most common heel pain problems. Fortunately there are some easy tips and actions to treat Plantar fascitis. (not to be mixed up with Heel Spur, which is a whole other story) Plantar Fasciitis insoles, resting and icing, good supportive shoes and stretching exercises will get you up and running in no time.
Plantar Fasciitis symptoms
Do you experience deep pain or stiffness in your heel or foot? Or maybe a sharp or dull pain when you get up in the morning? You may have started noticing it a while ago and in the meantime, it has gotten worse or it may have come on suddenly after a hard workout. If this sounds familiar to you, you may be showing some symptoms of plantar fasciitis. It hurts, it causes discomfort when you perform simple activities and it should be treated as soon as possible. This blog will give you some important tips on what to do to treat plantar fasciitis and how to deal with it.
What is Plantar Fasciitis?
Plantar fasciitis is a common foot complaint that manifests as heel pain and pain in the sole of the foot and arch. It is a pressure in the part of your foot that connects your heel to your toes, the plantar fascia and in some cases it is caused by micro-cracks in the sole of the foot. It can also manifest as throbbing pain or pressure that usually gets worse in the morning or after exercise. It can be caused by standing, walking and running for extended periods.
The condition can occur if you:
- have recently started walking or running more than usual
- have started exercising on a hard surface
- the sole of your foot hurt during exercise
- didn’t take enough rest between exercises
- have not warmed up your calf muscles enough for exercise
- do not wear adequate footwear while exercising
Can plantar fasciitis heal on its own?
In most cases, plantar fasciitis can be treated with home remedies and plenty of rest, and it will take about two to four weeks for it to get significantly better. But if you’ve had this condition for a while and don’t do anything about it, recovery may take longer than diagnosing it quickly and addressing the problem. It may be good to see a doctor for a precise diagnosis and to get a more precise timeline for your recovery. If necessary, you may be referred to a specialist who can provide you with a steroid injection treatment plan and even shock wave therapy.
Treating plantar fasciitis can usually be done at home with easy solutions. Let’s take a quick look at some of the ways you can control the condition, reduce pain, and contribute to a full recovery.
Dealing with and treating plantar fasciitis
Some exercises to treat plantar fasciitis such as stretching and special plantar fasciitis massage can help speed recovery. This, in combination with controlling the pain and rest, will help you recover quickly.
Plantar Fasciitis Insoles and Orthotics
Using orthotics as part of your treatment can protect your feet and speed recovery. Orthotics (custom, more advanced plantar fasciitis insoles) will help support your feet during everyday walking and standing. Make an appointment with a medical specialist who can prescribe the correct support for your feet. If your condition is moderate or you don’t want to see a specialist, an expert at your local shoe store can help you find the right size plantar fasciitis insoles to give you the support you need in the short term.
Wear correct supportive shoes
Make sure you wear shoes that provide good support for your heel and arches. Avoid high heels and make sure your trainers are adequate for the purpose. It may be time to throw out your old trainers and get a new pair.
Ice is the magic ingredient for Plantar Fasciitis
Putting ice on the painful area can reduce pain. Many people find that it also helps to roll a frozen can under their feet for a few (5-10) minutes at the end of the day. The combination of cooling and a light stretch under the foot over the entire painful area of the sole has a positive effect. Holding a pack of frozen peas wrapped in a towel to the painful area also works.
Plantar Fasciitis Stretching exercises
Stretching your foot can reduce pain and help your foot recover. You can do this by holding your toes and gently bending them back towards your shin. With the other hand, hold the bottom of your heel to make sure your sole is tense. Hold the stretch for 30 seconds and repeat at least three times. This stretch is best done in the morning before getting up.
How long does it take for plantar fasciitis to go away?
The timeline for plantar fasciitis treatment and recovery is anywhere from two or four weeks to several months. It depends on how quickly the condition was diagnosed and how consistent you are in the treatment, like wearing Plantar Fasciitis insoles on a daily base. Plantar fasciitis is a condition that develops over time. If not treated with rest and by applying the other tips above, it will get worse and eventually take longer to heal. So it’s extremely important to diagnose it as soon as possible and treat it appropriately.