If you have suffered from plantar fasciitis, you know how painful it truly is! No matter how you managed to injure yourself, now a key priority is finding the right ways of making it better. Here are top 10 home methods for plantar fasciitis that will help you relieve the pain and get you back on your feet.
The main cause of heel pain, plantar fasciitis is the inflammation in the arch of the foot that usually extends from the heel to the ball of the foot (commonly on the inner side). Most frequently the pain manifests itself in the morning, especially during the first few steps of the day.
According to a recent study, plantar fasciitis mainly affects men between the ages of 40 to 70 years. However, this heel disorder can affect both men and women and is very common in, runners, hikers and overweight people.
Top 10 Home Methods for Plantar Fasciitis
Cold therapy helps you soothe sore muscles as well as reduce inflammation, swelling and pain. You can take a cold bath or make a cold compress to the affected area. In most cases, a cold compress is more comfortable and easy to use, but you can alternate between a cold bath and cold compress because you should do this therapy several times a day for 10 to 15 minutes in order to ease the pain.
Deep Tissue Massage
Massaging your foot provides for the application of pressure on the deeper muscle tissues and, as a result, releases muscle tension and alleviate the pain in your heels. A regular massage fosters the blood flow in and around the affected area and provides relief from inflammation caused by plantar fasciitis.
If you choose the shoes that don`t provide your foot enough support, you can tense your plantar fasciitis. The best shoes for your foot will be the special shoes that have moderate or low heels and can be laced. Such shoes will support and cushion your heels and arches and protect them from becoming inflamed.
Orthotic Shoe Inserts
The insoles for plantar fasciitis as well as foot pads can help distribute your weight more evenly (especially in the case when you have high arches). These orthotic shoe inserts are known as effective plantar fasciitis relief kits that reduce the inflammation and let your plantar fasciitis heal quickly.
If you stretch out your calf muscles, feet, lower leg muscles, and toes, you can move around more freely and comfortably. Such stretching exercises will help control the heel pain and reduce inflammation in the calves and other leg muscles.
Epsom Salt Foot Bath
Prepare a foot bath with Epsom salt. When exposed to water, Epsom salt breaks down into magnesium sulfate crystals which are very useful for your feet.
This foot bath will help relieve muscle and joint pain, increase blood circulation and, thus, reduce swelling and bruises. To make such a relaxing bath, you should put one or two cups of Epsom salt in very warm water. Leave your feet in the bath for at least 12 minutes.
Healthy Weight Program
Weight control is really important because extra pounds put more pressure on your plantar fasciitis. If you have a normal weight, try to control it and not to gain extra pounds. If you`re overweight, you should work with your doctor and develop a weight loss program to shed a few pounds and in such a way to alleviate the pressure on your heels.
Wearing night splints is a good way to relieve plantar fasciitis by stretching your arches and calves during the night. However, this way is highly efficient just for people who are suffering from plantar fasciitis for at least six months.
Fish Oil Treatment
Fish oil is rich in Omega-3 which is perfect for preventing foot pain and supporting nerve health. You can add a fish oil supplement or just include more seafood into your diet. This can improve the healing process and lower inflammation (reduce joint stiffness and inflammatory swelling in joints).
Don`t forget that your affected feet need some rest. It’s really important during plantar fasciitis treatment. Give your feet a break for a few days or choose a low-impact activity in order to reduce pain from foot inflammation. Besides, try not to walk long distances or stand too long if you want to recover quickly.
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Plantar fasciitis is a very painful and difficult foot disorder if you don`t provide a proper treatment. However, if you are determined and diligent, you`ll find the right home methods for plantar fasciitis quickly and protect your feet from it in the future!