Plantar fasciitis is a condition which effects the feet, causing pain, possible swelling, and if left untreated, potentially permanent damage.
This condition is becoming more and more regular, affecting people of all walks of life.
The most important thing is to recognize plantar fasciitis as soon as it begins, and to take the necessary steps to treat it and help begin to reverse its effects.
This article will present 5 easy tips to help you treat plantar fasciitis, and thus to reduce its symptoms and prevent any long-term consequences.
Tip 1: Perform daily stretching exercises
One of the best ways to treat plantar fasciitis is to strengthen the muscles in and around your foot.
The stronger those muscles are, the less strain the plantar fascia will experience.
The following exercises are highly recommended:
- Wearing supportive footwear, stand at arms’ length from the wall. With one foot in front of the other, place your hands on the wall, keeping the knee of the forward leg bent while keeping the back leg straight. Lean forward toward the wall, keeping your back foot on the ground, thus stretching your Achilles’ tendon and calf muscles. Do the same for the other leg, and repeat 10 times.
- Standing in bare feet, slowly roll one foot forward, keeping the toes on the floor. This will cause the toes to be pulled back to towards your shin, stretching the plantar fascia and relieving tension. Do this for both feet, repeating 10 times per foot.
- With bare feet, sit in a comfortable chair. Place your left foot on your right knee. Grab the toes of your left foot and slowly pull back toward the shin. Hold in this position for a count of 10. Repeat 10 times, and do the same for the other foot. This will strengthen the plantar fascia, while relieving tension.
Tip 2: Massage your feet
A main symptom of plantar fasciitis is pain in the arches of your feet.
To treat this, simply massage the arches of your feet using a hard, round object.
A baseball is a common item that is used to great effect.
Simply roll your foot slowly on the ball, pressing down hard in order to release tension from your foot.
A frozen water bottle will have the same effect, with the added benefit of it being cold, which will aid in reducing inflammation.
Tip 3: Soak your feet
Taking the time to soak your feet on a daily basis will do them a world of good.
A hot footbath will help relax the muscles in your feet, as well as the plantar fascia itself.
Epsom salts will provide added benefits with regard to relieving swelling and pain.
This should be done for 15 minutes a day, several times a week.
As well as reducing pain and swelling, a good foot bath in hot water can serve to improve circulation, which will also help reverse the effects of plantar fasciitis.
Tip 4: Take mineral supplements
As inflammation is a common symptom of plantar fasciitis, taking anti-inflammatory supplements will help reverse the condition.
Ginger and turmeric are two common natural ingredients that can be added to your food, or taken separately.
These will help your body reduce the swelling of plantar fasciitis, as well as reducing the pain in the case of turmeric.
Tip 5: Preventive maintenance
As always, an ounce of prevention will go a long way.
Knowing that putting too much stress on your feet is a common cause of plantar fasciitis can help you to avoid it altogether.
Be sure to wear good, supportive shoes, and give your feet plenty of elevated rest each and every day.
Plantar fasciitis is a common condition, but fortunately its treatment and cure can be found in equally common practices.
Proper stretching, supportive footwear and sufficient rest are all that are truly required for reversing the effects of plantar fasciitis and preventing it from ever recurring again.