Do you have a sharp ache in your heel with your first steps in the morning? Does this pain subside with movement but reappears after prolonged durations of standing or sitting? Then you may have plantar fasciitis. Although medical therapies are available, many people seek plantar Fasciitis Treatments at home.
If you’re diagnosed with plantar fasciitis, read the following article for further details on home remedies and exercises to treat this issue.
Plantar Fasciitis Treatments at Home
Plantar fasciitis treatments at home are groups of remedies used to reduce pain and promote healing of this condition.
Specifically, plantar fasciitis is a common issue that influences the heel and sole of the foot.
It occurs due to inflammation of the thick band of tissue that connects the heel bone to the toes called plantar fascia.
This issue is characterized by symptoms including:
- Pain when standing after sleeping or sitting which disappears within minutes.
- Acute pain through the first steps in the morning.
- Discomfort and pain after exercises.
- Foot stiffness.
Furthermore, there are several causes that increase the likelihood of developing plantar fasciitis such as:
- Being 40 and older, according to the National Library of Medicine there are about7% of people over 65 suffering from plantar fasciitis.
- Standing on your feet all day.
- Medical conditions, such as flat feet.
- Exercising for a long period as running or walking.
- Obesity.
- Pregnant women.
- Wear unsuitable shoes.
Plantar Fasciitis Self-Care
A Lot of individuals managed plantar fasciitis treatments at home by groups of remedies that decrease the pain including:
- Resting
- Ice treatment.
- Massage.
- Anti inflammatory medications.
- Wear night splints.
- Use supportive shoes.
Resting
Taking a vacation from activities that make your plantar fasciitis worse is the first step towards recovery.
During this period of rest, you could try low-impact exercises like cycling or foot-friendly activities.
Ice treatment
Icing is an excellent treatment for plantar fasciitis because it constricts blood vessels, which reduces swelling and inflammation.
Applying ice or cold packs to the foot for about 20 minutes or taking an ice bath might help alleviate discomfort and improve recovery.
Massage
Massage is one of plantar fasciitis treatments at home that focuses on the infected area using particular methods that reduce tension and discomfort in the plantar fascia.
This technique improves blood circulation in the area, supplying oxygen and nutrients to aid in tissue healing.
Furthermore, gentle massage of the soft tissues lowers inflammation, which leads to less swelling, less pain, and greater flexibility.
Anti inflammatory medications
NSAIDs (nonsteroidal anti-inflammatory drugs) have anti-inflammatory effects.
A research on 29 patients with plantar fasciitis was carried out, according to the National Library of Medicine.
The findings demonstrated that these individuals’ pain was relieved and their disability decreased when NSAIDs were used.
Wear night splints
Sleeping with your feet pointed downward shortens the plantar fascia.
As a result, you wear night splints to keep your feet in their normal 90-degree angle position.
This stretches the plantar fascia ligament, which reduces inflammation, stiffness, and pain.
Use supportive shoes
According to the American Academy of Orthopedic Surgeons, appropriate supportive footwear with particular components is necessary for the effective treatment of plantar fasciitis. These include:
- arch support for uniform pressure distribution.
- comfort cushioning.
- Flexible for normal foot movement. Suitable fit to prevent pressure points.
These components aid in stress reduction and symptom relief.
10 Exercises for Plantar fasciitis
Exercises are regarded as plantar fasciitis treatments at home, however it’s essential to consult your doctor first.
The goal is to strengthen and stretch the muscles in the feet, ankles, and calves using specific movements, the exercises involving:
1-Towel scrunch
Sitting in a chair with your affected foot on a towel on a solid surface.
Then, pull the towel to you with your toes and then push it back. Repeat 8 to 12 times, and then repeat with the opposite foot.
2-Marble pickup
Another type of exercises are plantar fasciitis treatments at home, where you can place marbles or rocks on the floor, lift one item with affected foot toes, and place it into a cup about 12 times.
3-Raising heels
Plantar fasciitis can be avoided by strengthening weak calf muscles using heel rises, a simple exercise that involves standing with feet flat, lifting heels, and gradually lowering them back down.
4-Wall push-up
Put your hands on the wall, place one foot behind the other, bend your knee, lean forward, and hold the stretch for 45 seconds.
Then, repeat two to three times, with a daily goal of four to six.
5- walking on tip toe
Regular tiptoe walking, supported by walking aids, helps improve ankle stability and build calf muscles.
6- Single leg balance
In order to perform the balance exercise, you must stand barefoot on one leg, raise your heel, balance on your toes, and hold this position for a short while.
7- Circles of ankles
Make circular movements with your foot around your ankle, similar to how you would draw a circle with your big toe in the air.
Then, do many repetitions in each direction, alternating between clockwise and counterclockwise motions.
8-point and flex
Point your toes forward while maintaining your ankle straight, and hold for a few seconds.
After that, bend your toes back toward your shin to return your ankle to its natural position.
9-Step on a towel
Construct a tube out of a long towel and place it on the ground. While barefoot, walk around on the towel while keeping your balance.
10-Rolling a ball
To stretch the plantar fascia, roll a tennis or golf ball beneath your foot, particularly under the arch, for at least two minutes each foot.
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Foot Stretching Exercises for Plantar Fasciitis
Foot Stretching exercises are also different types of plantar fasciitis treatments at home that including:
- Step stretch.
- Towel stretch.
- Toe stretch.
Step stretch
Place your feet on the lowest step of a staircase, grasp onto a wall, lower your heels, relax your calf muscles.
Then, stretch your knees back, hold for 15 to 30 seconds, and then lift your heels two to four times.
Towel stretch
Sit on the floor or in bed, extend your legs, roll a towel beneath your feet.
Furthermore, pull towards your knees, hold for 30 seconds to ease pain, and stretch your foot base muscles and ligaments.
Toe stretch
In order to perform the toe stretch, you must sit on the floor with one knee bent, grip one foot’s toes, pull for ten to fifteen seconds, then relax, repeat, and switch legs.
Summary
Plantar fasciitis is a common issue that influences the heel and sole of the foot, caused by inflammation of the plantar fascia.
Symptoms include sharp pain during the first steps in the morning, and also after exercises, in addition foot stiffness occurs.
There are several plantar fasciitis treatments at home involving resting, massage, night splints, and using supportive shoes.
Furthermore, there are10 exercises for plantar fasciitis such as marble pickup, lifting heels, leg balance, circles of ankles, step on a towel, and rotating a ball.
Foot stretching exercises include step stretch, towel stretch, and toe stretch.
It must be considered to consult a doctor before trying these treatments at home.
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References
- Schwartz, E. N., & Su, J. (2014). Plantar fasciitis: A concise review. The Permanente journal. From PubMed
- Restivo, J. (2023a, November 3). Plantar fasciitis: Symptoms, causes, and treatments. Harvard Health. Form Harvard health
- NHS. (n.d.-a). NHS choices. From NHS
- Buchanan, B. K. (2024, January 7). Plantar fasciitis. StatPearls [Internet]. From NIH
- Cutts, S., Obi, N., Pasapula, C., & Chan, W. (2012, November). Plantar fasciitis. Annals of the Royal College of Surgeons of England. From PubMed
- Donley BG;Moore T;Sferra J;Gozdanovic J;Smith R; (n.d.). The efficacy of oral nonsteroidal anti-inflammatory medication (NSAID) in the treatment of plantar fasciitis: A randomized, prospective, placebo-controlled study. Foot & ankle international. From PubMed
- Footwear guide – ORTHOINFO – AAOS. OrthoInfo. (n.d.). From American orthopedic of surgeons
- Exercises for plantar fasciitis. (n.d.-b). From Oxfordhealth