Plantar Fasciitis is a condition causing pain in the middle part of the feet in a lot of adults. It happens when the Plantar Fascia or the ligament tissues connecting the heel and the toes are overexerted to the point of inflammation. The pain is of a sharp kind and mostly felt when the patient takes the first few steps after waking up or being in an immobile posture for a long time.
It is a condition most common with athletes and people who are required to run or walk a lot. People with flat feet or with high feet arches also are predisposed to plantar fasciitis as are people who are overweight or who regularly carry heavy objects. Treatment for plantar fasciitis is better begun sooner than later if you want it to get relieved with minimal efforts. Hereunder are mentioned some common ways of curing it:
Various Ways To Cure Plantar Fasciitis
The foremost thing to do if you are suffering from plantar fasciitis due to exertion of the feet is to give them some rest. Reduce the intensity of your activities if you cannot afford to get complete rest. Also avoid standing, walking or running on hard surfaces.
A great way to relieve your plantar fascia is to rub ice. Take a frozen water bottle and roll it under your feet with pressure along the full length of your sole. It is best done after you have done your stretching exercises.
A stiff calf can cause the stabbing pain in your feet. Before getting out of the bed, stretch your calves and toes. Another stretch you can practise is by getting on a staircase with the front half of both your feet on the staircase while your heels are in the air.
Taking the support of the railing and wall with both your hands on either side, lower your heels; you will feel a pressure in your calves. Hold this position for a few seconds and come back to rest and repeat it a few times.
Plantar Fascia Stretch
By stretching the ligaments in your soles, you can strengthen the surrounding muscles. For the stretching you can take a towel and position it around the ball of your foot and pull both its ends to the point where you feel mild stretch between your heel and toes and hold this position for 30 seconds. Alternate between both your legs 4-5 times each.
Golf Ball Massage
Put a golf ball on the ground and roll it under your feet. Get a deep massage with it, but discontinue if it gives you pain. This massage is likely to relieve the inflammation in your plantar fascia.
Wear Comfortable Footwear
Improper footwear aggravates the condition of plantar fasciitis. It is important to wear shoes that give proper cushioning at the heel and arches.
Also replace your shoes if your shoes are old and worn out. To make your shoes further comfortable you can put orthotics in them that support your heels or the whole of your sole.
Wear arch-supporting tapes on your foot when you are supposed to do activities that strain the feet. They are available at general pharmacies and can be very useful if you are involved in sports activities.
Night splints can be worn around the feet during sleep as they keep the feet in an upright position putting a little stretch on the calf and plantar fascia, thereby preventing cramping and making the first steps in the morning comfortable. With the above remedies you can get cured of plantar fasciitis with ease.
Photo Credit: http://www.mayoclinic.com/health/medical/IM00939
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.