If you are suffering from plantar fasciitis, the first few steps you take in the morning could be very painful. The plantar fascia is a connective band in the sole of the feet that connects the toes to the heels and problems arise when this tissue gets hard and inflexible. In simple terms, it is a kind of heel pain that causes difficulty in walking. Medicines can offer temporary relief but only certain home remedies can bring about long term comfort in this condition.
The Home Remedies For Plantar Fasciitis Are:
When the inflammation and pain in the heel aggravates, it is best to take rest. Rest lessens the inflammation and reduces the stiffness of the nerve tissues that become sore and painful due to overwork and pressure on the feet. Too much walking, running and dancing, should be avoided in periods of extreme pain in the heel.
Massage the feet with an ice pack, several times a day to soothe the heel pain. Taking an alternate heat and ice treatment also helps in treating the discomfort. Soak the feet in hot water and then provide ice treatment to the feet. This alternate therapy helps in lessening the inflammation in the plantar fascia. Use frozen peas bags instead of ice for the same effect.
Massage the feet several times a day to make the connective band more flexible and elastic. This can be followed by an ice therapy and can be again repeated after the ice treatment. This therapy of icepack and massage helps in loosening the thick and stiff connective tissue. Massage helps in increasing blood circulation in that area and makes it less painful and more flexible.
Stretching exercises help in releasing the stiffness of the feet. Before getting up in the morning, stretch the feet, and rotate the heels and toes in all directions to make them flexible. Doing these light exercises before getting off the bed and then repeating them 2-3 times a day, helps in stretching the calf muscles and heels and makes them fit and strong.
Wear shoes that are comfortable. They should be a little cushiony and well fitted in the feet to provide good arch support and maintain balance while walking. Shoe inserts is also a good option.
Take a golf ball /tennis ball and rotate the arch of the feet over it to make the connective band of the feet more flexible. We can freeze the ball and then exercise to get better benefits. This exercise can be performed in both seating and standing postures, and should be done for 3 minutes 2-3 times a day.
This is an important factor and an unprecedented increase in weight often leads to heel pain. There is additional pressure on the heels, resulting in pain and inflammation in the feet. the body mass index should not exceed 25kg/m2.
Eat foods rich in omega fats, zinc and vitamins to provide nutrition to the weak muscles and nerves in the feet. Also, the diet should be low in fat to avoid excess weight gain in the body that can again aggravate the pain in the feet.