Living with Plantar Fasciitis feels like a full-time job, especially when always on the run. The chronic stabbing pain in the heel can get frustrating. Fortunately, many simple yet effective treatments can be done for treating Plantar Fasciitis.
In this blog post, we will share the best home remedies for the chronic pain in your heel. These quick and easy remedies will leave your heels and arches feeling great in no time. But before that, let’s explore what Plantar Fasciitis is.
What Is Plantar Fasciitis?
Plantar Fasciitis is the inflammation of the Plantar Fascia, a thick band of tissue running from your heels to your toes. Overuse, injury, and strain can cause a deep stabbing pain in the heel known as Plantar Fasciitis.
It is a common condition that occurs due to being overweight, running, or standing for too long. There aren’t any long-term negative health effects of Plantar Fasciitis other than excruciating pain. The pain usually occurs when you take your first step in the morning. As you go about your day, the pain decreases. However, it might resurface due to long periods of standing or running.
Best Home Remedies for Treating Plantar Fasciitis
A few simple home remedies can greatly reduce the pain caused by Plantar Fasciitis. These exercises can provide rapid pain relief and an overall improvement of symptoms over time.
Massage Your Foot With a Round Object
Keep a round object, preferably a tennis ball, golf ball, or a motion ball, in your desk, purse or pocket. Use the round object for instant pain relief when you are sitting idle.
Put the ball underneath your feet and roll it underneath by placing your foot on top of it. Don’t shy away from the hot spots. When the ball is underneath a tender area, apply steady pressure, and you’ll feel the pain slowly fade away. Keep practicing this exercise at work or home to reduce symptoms of Plantar Fasciitis.
A study published in Foot and Ankle international found that 83% of patients successfully improved symptoms of Plantar Fasciitis through stretching.
Muscle tightening in the feet and calves can make Plantar Fasciitis worse. Loosening the calf muscle can reduce the pain in your heels. You can do this by following the steps below.
- Lean your hands against a wall
- Straighten the knee of the leg with Plantar Fasciitis and bend the other one
- Keep both feet flat on the ground
- Hold this position for 10 seconds
- Repeat this exercise 2-3 times a day for better results
Several studies show that dry cupping is effective in reducing Plantar Fasciitis pain. It might seem strange at first, but it’s very effective. Creating a vacuum around the affected area increases blood flow, which breaks the adhesion to the Plantar Fasciitis.
The best part about this home remedy is that it’s cost-effective and can be done anywhere. Cupping might leave red marks on your feet but don’t worry, these marks are painless and will go away after a couple of hours.
Try The Toe Separator Technique
The purpose of these foot exercises is to increase blood flow. By gently curling your toes, you allow blood to elongate shrunken tendons. This reduces Plantar Fasciitis pain and provides instant relief. Continue this exercise for a couple of weeks, and you’ll notice a dramatic improvement in your condition.
You can use toe separators to gently align your feet with your toes while you are casually watching TV or reading your favorite novel. You can also do this exercise during lunch break or free time.
Wear an Ice Pack on Your Feet
Ice packs are a terrific way to reduce Plantar Fasciitis pain. A review led by Dr. Chris Berkely found that ice packs are the quickest relief for Plantar Fasciitis pain. The good thing is that it doesn’t have to be a messy affair.
You can buy an affordable ice pack with a velcro strap and tie it on your feet. You can easily store these ice packs in your home or office freezer. When you feel pain growing in your heel, strap your ice pack, and you’ll slowly feel relaxed. The downside is that ice packs don’t reduce symptoms of Plantar Fasciitis, but they provide instant relief.
A Word for Very Well
Plantar Fasciitis causes terrible foot pain that can sometimes become overwhelming, especially if your job is to run around places. Plantar Fasciitis is also frustrating for people who drive for long hours because their feet start hurting. However, these simple yet effective techniques can provide the instant relief you need.