Plantar fasciitis is when the tissue that runs from the heel to the toe gets inflamed. This can cause pain in the heel that can sometimes be unbearable. It may feel like a stabbing pain in the heel that is usually felt when you stop moving or are at rest. You may also feel this pain with the first step in the morning. If you are experiencing some of these symptoms, you should see the podiatrist for treatment options. There are a few things you may be able to do to help ease the pain in the meantime. Read on for some tips.
Stretch It Out
Stretching that band of tissue in your feet will help to ease the pain associated with plantar fasciitis. Some stretches that can be done include:
- Toe raise. Sit with your feet out in front of you and point your toes out, then point your toes up towards the ceiling. Continue to do this with both feet, stretching them over and over again at least 10 times.
- Wall stretch. Stand facing the wall with the palms of your hands on the wall. Press the toe of your foot into the wall and press into the wall with your foot to stretch the band in your foot. Sit with your foot against the wall for 30 seconds, then switch to the other foot. Repeat this movement 5 times for each foot.
- Grabbing stretch. Use your toes to grab an object off of the floor such as a towel or something else made of fabric to make grabbing a little easier. Repeat on both feet 3 times.
To help alleviate the pain you may be experiencing from plantar fasciitis, use an over-the-counter pain reliever to reduce the pain. If the pain is too much to bear, you may want to contact your podiatrist for a prescription pain reliever, or for different treatment options.
- Wear proper fitting shoes with plenty of cushion and support. Using orthotic inserts in your shoes can also help with your feet.
- If you are overweight, losing weight may help alleviate the pressure on your feet.
- Roll your feet on a water bottle or a ball to stretch the band of tissue.
- Wear a night splint to prevent the pain you may feel in the morning.
Take good care of your feet, and visit a podiatrist like those at Advanced Foot Clinic if you are experiencing aches and pains in your feet.