Plantar Fasciitis Treatment 101
Plantar fasciitis (pronounced PLAN-tur fas-e-I-tis) is caused by an inflammation in the heel of the foot. It is one of the most commonly diagnosed causes of heel pain in active men and women between the ages of 40 and 70. It’s primary cause is the inflammation of the thick, weblike ligament connecting your toes to your heel bone called the plantar fascia.
The pain brought on by plantar fasciitis can be debilitating. Luckily there are several in-home remedies that may be able to relieve the pain in your heel. While there have not been many medical studies into their efficacy, these methods have been used by million suffering from plantar fasciitis. You may find that they work better alone or in combination with one another.
- Get off your feet. Let your feet rest by limiting or, if at all possible, eliminate those daily activities which exacerbate your heel pain. When possible, refrain from walking or running on concrete and other hard surfaces.
- Wear proper footwear. The right arch support and good shock absorption are essential characteristics of appropriate footwear. Select an athletic shoe or a shoe with a lot of cushion in the sole.
- Always wear your shoes. Put them on as soon as you get up. Not wearing shoes or going barefoot can make the pain worse. Avoid slippers as they don’t have the support that is needed.
- Use shoe inserts. Many retailers carry shoe inserts (over-the-counter orthotics) and heel cups designed to help cushion the heel. Even if you only have pain in one foot, you should always use them in both shoes or you run the risk of developing other conditions.
- Ice your heel. Icing the affected heel will relieve the pain by reducing inflammation.
- Take a nonsteroidal anti-inflammatory drug (NSAID). Ibuprofen (such as Motrin or Advil), naproxen (for example Aleve) and other over-the-counter nonsteroidal anti-inflammatory drugs will alleviate the pain. NSAIDs are most commonly taken orally via pills but many also have a cream that can be rubbed over the sore area.
Stretch you feet and legs. Doing simple exercises like, calf stretches, towel stretches and toe stretches can make your ligament more flexible. It will also build strength in the muscles that support your foot arch. Do them several times a day, most importantly first thing in the morning.