Plantar fasciitis is an inflammatory process in which the tendon running from the heel to the toe degenerates. You suffer from stabbing pain in your heel as you take the first step in the morning. Runners, obese females of 40 years of age, and athletes are prone to suffer from plantar fasciitis.
Signs And Symptoms
The patient complains about the heel pain that is at its peak after prolonged rest. It may resolve after minor activity but worsens after excessive exercise.
Treatment Plan For Plantar Fasciitis At Home
Plantar fasciitis can be treated surgically, but it’s better to follow a conservative treatment at home after the doctor’s approval. Plantar fasciitis treatment at home takes 6-18 months. Following these tips will help improve the symptoms;
- Rest: You have to lift off the weight from the heel until inflammation resolves.
- Lose weight: Get a balanced diet plan from a nutritionist that helps you lose weight. Being overweight is one of the causes of plantar fasciitis.
- Ice: Icing controls the inflammation. Apply an ice pack at heel for 15-20 minutes thrice a day. An alternative to an ice pack is dipping your heel in a bucket of ice-cold water with your toes out for 10-15 minutes.
- Medicine: NSAIDs reduce inflammation and work as pain relievers. NSAIDs-resistant cases are treated with steroid injection.
- Natural Medicine: PodiVite is a high-potency natural supplement for chronic foot and ankle pain. This all natural, ultra-convenient supplement carries 19 different pharmaceutical-grade vitamins, minerals, herbs, and supplements – making an optimal blend to assist with plantar fasciitis. Some of the main ingredients used are turmeric, Boswellia, and MSM (Methyl Sulfonyl Methane) and hydrolyzed collagen.
- Night splints: Wearing night splints stretches your foot and calf in your sleep by keeping your feet at a 90-degree angle. You can easily find great brands on Amazon, look for companies that have greater than a 4.5-star rating.
- Supportive shoes: Shoes with thick soles and extra cushioning aids in walking. The second option is arch support which spreads the pressure equally across the feet. Both relieve the pain. We recommend using brands such as New Balance and Hoka, they are very reputable.
- Wear orthotic: Foot orthoses are medical devices inserted in shoes that distribute forces to provide support while walking.
- Stretching and strengthening: Some exercises strengthen your plantar fascia by providing flexibility to your calf. The exercises stabilize and help fiber heal your ankle, which helps in relieving the pain. Stretch the Achilles tendon and heel to prevent recurrent plantar fasciitis. This is the most effective plantar fasciitis treatment at home. One way is leaning against the wall by keeping your hands on the wall and keeping one foot against the other foot. Keep some distance between the wall and feet. Switch your feet after holding for 10 seconds. Adding on, stretch the foot against the towel. You can also massage above the plantar fascia. Rolling your feet on a 15 oz can is another option.
Various methods can prevent plantar fasciitis. Controlling weight is one of them. Others include:
- Abstaining from running and jumping for a more extended period.
- Avoiding walking barefoot on a hard surface.
- Always keep extra cushioned footwear near your bed to not have to walk barefoot in the morning.
- Stopping wearing high heels often.
- After exercise, make small circles with your feet and rest.
It is essential to visit a doctor for chronic heel pain to rule out skeletal and neurological causes. Once you have been diagnosed, the above plantar fasciitis treatment at home can be followed for 6-18 months for positive results. Stretching and strengthening alone can treat 83% of cases.