Simple Solutions for Plantar Fasciitis Pain

sports-physiotherapyPlantar fasciitis is a standard illness which can impact those who take extra weight, runners, or anyone who spends lots of time on their feet. It happens when the plantar fascia become inflamed. The plantar fascia is. When this fibrous tissue becomes inflamed and swollen you may experience tenderness and pain in your heel. You may even find the pain is worse when you get up in the morning, gets better as the day advances, and then returns in the evening. While plantar fasciitis is not painless, it requires surgical intervention. Here are a few easy remedies to help reduce inflammation and alleviate the pain.

Rest, Ice, and NSAIDS

Your first course of alleviation should be rest, ice, and over the counter medicines known as NSAIDS (non steroid anti-inflammatory drugs). Included in these are naproxen, ibuprofen, and aspirin. Some examples of NSAIDS found in the majority of shops include Advil or Motrin, Bayer Aspirin, and Alleve. This group of drugs acts to reduce inflammation and promote healing, but also helps to alleviate pain. Take a break from jogging or strenuous task and let your feet rest. Ice packs applied to the underside of your feet for 10 minutes a couple of times a day may additionally help speed relief. You roll it along the soles of your feet to help in relief of pain and decrease of swelling and can also freeze a partially filled bottle of water.

Stretching Exercises

podiatry-doctor-fits-orthotic-patient_30971Occasionally the plantar fascia is irritated because the calf muscles are tight. This may place additional pressure on this part of your foot and changes the way you walk or run. Stretching exercises help loosen up your calf muscles may help you prevent additional incidents of this illness and find relief. Stand and put one foot behind you. Lean forward, bend your knee, and take the counter or a seat and flex the foot behind you lightly stretching the calf muscle and keeping your toes on the floor. Repeat five times and after that change feet.

Orthotics and Night Splints

Your physician may recommend you set orthotics into your shoes. These are inserts which support the foot and assist in preventing damage and inflammation to the foot. Heel pillows help absorb some of the pressure from heel strike when running and walking. Based on Podiatry Now there are several kinds of orthotics your physician may advocate to help relieve pain and prevent additional damage. These range from over the counter silicon, leather, padded and unpadded, to custom.