How to Ease Plantar Fasciitis Pain and Heal Faster?
Plantar Fasciitis is a condition, where people struggle with chronic pain at the foot or heel bottom. It feels like inflammation, but is connected with the degenerative issue. The tissue connecting the heel bone to the toes gets damaged.
Runners who suffer from torn plantar fascia visit Dr. Sima Soltani in Irvine for non-invasive treatment. Even people with high arches, flat feet, obesity, or are on feet a lot are at high risk of plantar fasciitis happening.
With a proper treatment plan, the foot regains normalcy within 6 to 12 months.
Here are some remedy tips that can help to manage chronic pain as well as help in the fast healing of the foot.
- Rest – The more you rest the more weight is kept away from the foot. Thus, inflammation reduces and helps in quick healing.
- Ice – Use an ice pack or fill a plastic bag with crushed ice and wrap it with a towel. Place it on the heel for 15 minutes. Repeat the process 3 to 4 times daily. Another option is to soak your feet in a shallow pan filled with ice and water. Never apply ice directly on the heel.
- Workouts – Stretch the Achilles tendon, calves, and foot bottom. Choose exercises that can make your foot and lower leg muscles strong. It helps to stabilize the ankle and ease the pain.
- Pain killers – NSAIDs can reduce foot pain and inflammation.
- Shoe insoles – Insoles are also called orthotics or arch support. It offers an added support or extra cushion. It can be customized or purchased over the counter. Make sure to choose one that is firm with good arch support.
- Night splints – Many people sleep with feet pointed down. It shortens the Achilles tendon and plantar fascia. Wear night splints because it is designed to keep feet at a right angle. You receive constant stretch while sleeping. They are bulky, but work well. You can stop wearing night splints the moment pain vanishes.
- Controlled ankle motion walker – The CAM walker is suggested when all the above treatments fail. CAM walker forces your foot to rest and that helps in alleviating the pain. However, it does not cure because when the cast is removed the pain possibly returns.
How to prevent Plantar Fasciitis from occurring again?
After the plantar fascia tear is healed using the above methods, you need to take preventative measures to keep it away.
A few lifestyle changes can prevent Plantar Fasciitis from occurring again.
- Lose weight – Obese people need to take steps in losing weight to avoid placing more pressure on their feet.
- Wear supportive shoes – Often replace athletic shoes. Avoid wearing high heels. Never walk barefoot on hard surfaces. Keep supportive footwear near the bed to avoid walking a few steps on a hard surface in the morning.
- Perform low-impact workouts – Cycling or swimming doesn’t cause plantar fasciitis. Stretching of feet and calves is recommended. Avoid jumping and running as it places loads of stress on the feet.
- Yoga – Yoga helps to lengthen and strengthen leg muscles.
Plantar fasciitis tear trigger chronic pain making it hard to walk. However, it is curable with proper medical care, so visit Irvine Podiatry Clinic!