Plantar fasciitis sometimes occurs because of overuse in physically active people. Typically, taking a break from the problematic activity is enough to resolve the issue. People who are not physically active can also develop problems if their weight increases. In situations where the condition is caused by weight gain, losing weight can often provide relief.
No matter how active you are, however, specific issues can increase the likelihood of developing plantar fasciitis. For instance, if you injured your foot in the past, if you are wearing shoes with inadequate support for your arches, or if the muscles in your feet are too tight, you are more likely to experience problems. While there are many sophisticated treatment methods available, you can also try some free healing strategies at home.
Proper footwear is crucially essential in looking after your feet. Shoes with good support, such as the Olukai sandals, can go a long way in relieving the pain in your feet. Always be sure to wear supportive, good quality footwear, and make sure that they are properly fitted.
Morning Calf Stretches
The pain from plantar fasciitis is often most severe in the mornings when you first get out of bed. Nothing is worse than starting your day off with pain. Fortunately, you may be able to stop this problem by stretching your calves in bed.
Tight calf muscles can put excess pressure on the bones of your heels, which can increase plantar fascia related pain. Keep a belt next to your bed. In the morning, hook it underneath the ball of your foot with your leg straight, holding onto either end with your hands. Using light pressure pulled the belt toward the upper part of your body. Keep pulling until you feel your calf muscle stretch. Hold the stretch for half a minute. You can repeat this process as many as five times before you take your first steps for the day.
Stretching the Plantar Fascia
Stretching the tight, irritated tissues that are causing pain should provide relief. To accomplish this, place your hand on your toes and pull them up until you feel a stretching sensation across the bottom of your foot. This sensation can occur in any location, from your heel up to the ball of your foot. Once you feel the stretch, hold it for half a minute. Repeat this process several times for the best results.
Stretching Your Lower Legs
Lower leg stretches are significant when it comes to relieving pain. This includes stretching the two primary muscles in your lower legs that connect to your heels. Stand facing a wall. Extend one of your legs back behind you, pulling your heel in the direction of the floor. Once you feel a stretch across your lower leg, hold the position for half a minute. From there, does a slight knee bend, deepening the stretch. Once you are in the proper position, maintain the stretch for 30 additional seconds. This stretch should be repeated three times per leg.
Massage Away the Pain
You do not have to spend money on a professional masseuse to get great results. Instead, you can use a tennis ball to massage your feet yourself. Simply set the ball on the ground, place your foot on top of it, and roll it around for a little while. This helps relieve tension in the plantar fascia, which can reduce the likelihood of irritation. Press firmly against the ball so that the massage reaches the deepest layers of your foot. A little bit of soreness is expected. If it feels painful, however, you should ease up a bit.
Fight Inflammation with Ice
A tennis ball massage is an excellent way to relieve tension. You may want to combine your massage with ice to get even better results. Stick a bottle full of water in the freezer, leaving it in there until it is frozen solid. Once it is ready, set it on the floor and place your foot on top of it, rolling it back and forth. This is a great way to loosen the plantar fascia while at the same time reducing inflammation. Even though putting your foot on something so cold isn’t particularly fun, it is an effective way to relieve pain.