Do you have painful feet? Have you noticed that your pain just doesn’t seem to dissipate? Have you tried pretty much everything to no avail?
Whether or not you know it, you might be suffering from plantar fasciitis.
This unique foot problem can cause intense pain and suffering. In general, it will impact people that place a significant amount of strain on their feet.
This includes the obese, runners, and athletes. If you’re not careful, you too will begin suffering from plantar fasciitis.
How Does Plantar Fasciitis Work?
Plantar fasciitis is primarily caused by inflammation.
When dealing with this complication, you’re mostly experiencing inflammation around the thick band of tissue that is found at the bottom of the foot.
These tissues connect the heel bone to the toes. It is known as the plantar fascia.
The inflammation can make it incredibly difficult to move your foot freely. This can also make it difficult to get up and move around in the morning.
One of the best ways to combat plantar fasciitis and foot pain in general is to avoid it in the first place.
The good news is that there are several things you can do to decrease your chances of suffering from this devastating condition.
First and foremost, you should make it a habit to stretch your feet during the week. You can roll a tennis or golf ball under the arch of the foot. You can also use a frozen water bottle.
Also, try standing on the edge of a step, while allowing your heels to hang downward. This can help to keep the tendons loosened and free of inflammation.
Simultaneously, you should make sure that you’re wearing appropriate shoes.
The best shoes for plantar fasciitis should ideally deliver plenty of arch support. Shock absorption is also enormously important.
To avoid problems, runners should invest in two pairs of running shoes. Alternate between the two, until both need to be switched.
Learning The Risk Factors
While you may be familiar with plantar fasciitis, you may not be familiar with the risk factors.
If you have not been diagnosed with the condition, but know someone who has this can be very worrisome.
For those who are concerned about developing plantar fasciitis, it is a good idea to become familiar with the risk factors and causes.
- Poor gait and balance
- Weak muscles in the lower extremities
- History of high arches and flat foot
- Extended periods of standing and walking
- Improperly fitting shoes
- Poor physical condition
- Runners, dancers and jumpers
If you fit into one of these categories, you should start making some changes in your lifestyle.
While it is sometimes hard to avoid the condition, it is possible to reduce your risks.
By investing in shoes that are specifically designed for plantar fasciitis, taking frequent rest breaks, pampering your feet when possible and losing weight will do you a world of justice.
Resting After Strenuous Activities
Putting excessive pressure on your feet can cause serious problems. This is why you’ll want to rest more often.
After a week full of strenuous activities, you should take the time to rest, so your body and feet can heal thoroughly. If you do not give your feet time to heal, the risks will be increased substantially.
Eventually, the repetition will cause your feet to wear out and this could lead to stress fractures, tears and other problems.
If you’re interested in working out on your day off, you should consider switching to a low-impact exercise.
Cycling or swimming will prove to be a good decision. However, if the pain in your heel becomes very intense, you should stop everything and hit the couch.
Give your feet time to recovery before moving forward!
Using Ice And NSAIDs
If you’re suffering from intense pain that you simply cannot tolerate, you’ll need to take action immediately. Ice will definitely help. First and foremost, ice will be able to numb the pain.
Secondly, it will help to decrease the inflammation. Remember to place the ice in a bag to avoid getting frost bit.
Simultaneously, you should consider taking NSAIDs or nonsteroidal anti-inflammatory drugs. These medications can reduce the pain and inflammation.
Just be cautious, because they also come with serious health risks.
There are safer alternatives available. A good Capsaicin cream may be a better option.
Plantar Fasciitis Splints
It appears that plantar fasciitis symptoms are more bothersome at night.
During this time, you do not have the freedom to get up to perform stretching exercises, which is why many people turn to plantar fasciitis splints.
These devices are designed to relieve the symptoms linked to the condition, including poor flexibility, stiffness and pain.
The key is to applying the splint properly to receive the maximum benefits. It takes a bit of practice to accomplish this task, but if you are successful the benefits will be very rewarding.
The splint has a compact anterior dorsal design that looks like a clamshell. This allows the splint to hold the foot in the neutral position throughout the night.
During use, the splint is capable of supporting the arch and permitting the tears in the plantar fascia to heal.
These devices are not designed for walking, so you have to be very careful when ambulating back and forth to the bathroom.
This can be a nuisance for some people, especially those that make frequent bathroom visits during the night. However, if you can learn to deal with it, you will see a major improvement in your condition over time.
When it comes down to it, plantar fasciitis can be remedied.
Nevertheless, you must remain consistent with the treatment. Make sure that you stretch on a regular basis. Also, wear the appropriate shoes and make sure you give your feet plenty of time to rest.
By remaining dedicated, you will eventually be able to eliminate the pain and stiffness for good!
Depending on the severity of the condition, the healing process can take anywhere from a few months to an entire year.