Plantar fasciitis is a common problem in people around the world. This is also the most common cause of heel pain. The plantar fasciitis is the ligament which connects your heel to your toes, and it is also the ligament that supports your foot. If you strain this ligament, then your feet become painful, swollen, weak and inflamed. There are many home remedies and ways that you can ease the pain and heal an inflamed or swollen plantar ligament.
Make Sure You Rest
Make sure you rest your feet and if you jog, run, walk or dance then give your feet some time to heal. Try to reduce any major activities that may be causing heel pain. Try not to wear shoes that don’t fit properly, don’t support your ankle or your feet or cause you any pain when wearing. Choose shoes that have good arch support and a lot of cushioning in the heel. You can also buy shoe inserts called orthotics which reduce overall pressure on the feet. These can be from rubber, plastic or even felt.
Hot and Cold Compresses
Compresses either from hot or cold is an old fashioned, traditional yet effective way in which you can release the pain and inflammation from your feet. Putting ice on your heel will reduce the swelling. Contrasting baths of hot and cold water is also an effective way. Heat may sometimes make your symptoms worse so try and cold water bath after a hot water foot bath. Try adding a drop of lavender oil to your foot bath as this is relaxing and will also help relieve pressure on your painful feet. Do this several times a day for a few days until the pain lessens. Give yourself a gentle foot massage or use one the best foot massagers on your feet after you have soaked them and then rub in anti-inflammatory creams to the most painful areas of your foot. You can also combine this home therapy with painkillers and medicines to relieve the pain.
Night Splints and Exercises
When you go to bed at night, try wearing night splints. These stretch the ligaments gently in all the right places and will increase their flexibility while helping with relief from the pain. Stretching and strengthening exercises are also good for the feet. These can be completed once or twice a day, but you need to be careful not to make it worse.
When you wake up in the morning, try stretching your foot by flexing it up and down about ten times before standing. Do toe stretches to help the ligaments and try using a towel stretch method as well. Place a towel under your foot and then gently pull so you are stretching your leg and foot ligaments. Repeat this process to strengthen your foot and combine this with other therapy and foot baths to heal the ligaments.
How to Prevent It from Happening
In most cases, Excessive exercise and pressure to the feet is the cause of this problem. Repetitive activities which put pressure on the foot, worn and uncomfortable footwear, aging and sometimes injury to the feet can be causes of this problem. You can prevent this ligament pain by wearing footwear which is comfy and supports your foot, by gently massaging and taking care of your feet and by warming your feet up before doing activities.
Avoid high heels, be careful when doing foot exercises, maintain a healthy weight, apply ice or heat, indulge in foot baths and massages and you can prevent this issue from happening again. Some people due to aging find they have certain problems with their ligaments and this is normal.
If you cannot stand due to the pain and it doesn’t wear out after a few days of massaging, foot baths and pain medication then visit your doctor. In most cases, surgery isn’t needed but instead a more intensive therapy. In can take anywhere for up to a few days to a few months to recover depending on how damaged the ligament is.
If it doesn’t ease up, then some of the treatments available are injections which reduce inflammation quicker and will offer you fast pain relief. Shock wave therapy is another type of treatment but hasn’t proven to be effective. Surgery is the last and final option when other types of treatment don’t work and are rare in people with plantar fasciitis.
Make sure you heal your feet in time and follow a strict regime, and you can heal your feet at home if you suffer from this common foot problem.