How to Reduce Plantar Fasciitis Pain?


If you have pain in the heel as well as the bottom of the foot, consider whether you have plantar fasciitis. The plantar fascia can be stretched, injured, or torn. Sometimes, it can be also inflamed. When your plantar fascia becomes inflamed, it means you are suffering from plantar fasciitis problem. It’s time to learn how to reduce your pain.

How to Reduce Plantar Fasciitis Pain

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Use Home Remedies for Plantar Fasciitis Pain Treatments

Let your footrest. This is an effective way you should do to relieve the pain caused by plantar fasciitis. To do this, you need to only walk on it when you have to work. Sometimes, try to stay seated if you are home. In addition, you can use crutches for a few days. This way aims to take all pressure off the foot. 

Consider using a foot support in order to distribute the pressure of the foot. Or, it’s a great idea to use a heel cup. An arch support is easily found at many drug stores, pharmacies, and medical supply stores as well. They actually go inside your shoes. In addition, if you tend to run, don’t forget to try to look for the best running shoes for plantar fasciitis. Plus, it’s also a great idea to add your shoes a good pair of insoles for more support.

You can reduce inflammation thanks to using an ice pack. It’s best to use it for 20 minutes about 3-4 times per day. If you want, you can also soak your foot in the mixture of an ice and water for 10-15 minutes. Remember to put a cloth between your skin and the ice pack.

Relieve Your Foot Pain by Stretching

Lengthen and stretch your arch as well as Achilles tendon by a wall stretch. You need to lean forward against a wall first. At the same time, keep the knee straight. And, your foot arch and the Achilles tendon will be on the straight leg stretch when leaning forward. Next, it’s time to relax as well as straighten up. It’s essential to do this for 20 times with both legs. 

Apply a squat stretch of your arch and tendons. First, you have to spread the feet shoulder. Then, bend slowly the knees. It’s best to keep heels on the ground. Sure, your Achilles tendon and foot arch will become stretch when squatting down. Hold this status for 10 to 15 seconds. Next, it’s time to relax. Do this for 20 to 25 times.

Stretch your foot’s sole by your hands. By this way, you can lengthen the plantar fascia. Cross the leg affected over another one. Use your hand to grab the sore foot. Then, you should pull your toes slowly back towards the shin. Do this about 10 times for 10 to 20 seconds.

Wrap Your Foot to Reduce the Pain

Look for a comfortable position to sit in. First, you have to get into a comfortable position. It’s important to get a good access to your foot. Also, you should stretch as well as wrap properly.

Use a bandage and wrap it around your ankle. Pull the toes slowly and gently up toward your head. Then, use the elastic bandage and put one end on the top of your foot. Your foot should be kept flexing. Then, you have to bring it around the ankle.

Continue to wrap it around your foot. After wrapping the ankle, you need to loop it back to your foot. Fold the bandage and slip it between the big and first toe. Next, you need to pull it back to the ankle. And, wrap the bandage around the whole ankle.

Treat Your Pain Medically

Consider using OTC pain medications in order to decrease the inflammation as well as your foot pain. You can use some medications such as Advil and Motrin, Aleve, and Naproxen. Only use them as directed on the package. And, just use them not over two weeks.

Consider using corticosteroids. In addition, you should also see your doctor. He will give you corticosteroids if your pain doesn’t go away. Sometimes, he can require you for other at-home methods.

If your pain is severe, you may have to undergo surgery. You should just consider it as the last resort option for your plantar fasciitis pain. If you use this method, you may get a weakened foot arch.

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