Plantar fasciitis can occur to an individual regardless of age, sex, or athletic ability. Its prevalence often surprises people—1 in 3 people suffer from it at some point. Have you been suffering from plantar fasciitis? Are your feet the giant mounds of concrete that no shoe can fit? If so, you may be ready to buy your next pair of shoes. But don’t worry. This guide will find you some solutions that will help you find the answers to how to cure plantar fasciitis.
What is plantar fasciitis?
Plantar fasciitis is one of the most common reasons to visit a doctor. It is an accumulation of calf muscle tissue on the bottom of your foot. It is caused by inflammation on the bottom of your foot, which weakens soft tissue, blood vessels, and nerves. This condition can be quite painful, especially at night or when you first wake up. You find yourself in a lot of pain, and it isn’t easy to sleep at night. The pain can come on suddenly with mild discomfort or become severe with severe discomfort. You’re probably trying to relieve the pain by walking around more than usual and using heating pads when you have to sleep on your side. But this won’t help since your body restricts blood flow to your muscles due to the swelling.
Some symptoms of Plantar fasciitis may be mild, while others can come on quickly and worsen quickly. However, there are various quick and effective treatments for plantar fasciitis if you know what causes it.
What are the most common causes of plantar fasciitis?
There are many potential causes of the condition, and several variables might increase your chances of having it. They are as follows:
- A Misalignment between the bones in your foot and ankles. Irregular or uneven arches can be responsible for plantar fasciitis and other foot pain conditions.
- An injury to the calf muscle (which controls your heel bone) or fascial tissue (fascia is a tough cover that joins your muscles).
- Some people develop plantar fasciitis from running or sports, but it can also occur in people who spend a lot of time on their feet, like construction workers or athletes.
- The best way to find out if you have developed this problem is to visit over-the-counter stretching exercises so that your muscles are well exercised and strengthened.
In addition, you must treat the pain effectively by taking ibuprofen or using other pain relievers regularly. So if you have a question, ” How to cure plantar fasciitis, ” The good news is that you can cure plantar fasciitis easily with treatment. These treatments include stretching exercises and anti-inflammatory medications like ibuprofen. You can take these steps at home for pain relief and prevention.
Treatments for plantar fasciitis:
The three main ways to answer to ‘how to cure plantar fasciitis; are: losing weight, stretching, and, if discovered early enough, Plantar Fasciitis night splints.
First, make sure you’re stretching regularly. Stretching helps to prevent injury and reduces inflammation in your body. Try to stretch before bedtime and when you wake up in the morning.
To stretch your Achilles tendon, try these moves:
- Stand with your feet together. Bend at the waist and touch your toes. Hold for 10 seconds, then release. Repeat this exercise 5 times per day.
- Lie on your back with both legs stretched out behind you. Place hands under shoulders and lift legs off the floor (keeping knees straight). Hold for 10 seconds and then release back to the floor. Repeat this movement 5-times per day.
After your first round of stretching and icing, you should see improvement within four weeks! If not, talk to your doctor about other ways they can help treat this painful condition. You should also ice your heel for 20 minutes at a time every day for two weeks after treatment. This will help reduce swelling in your Achilles tendon, commonly found in plantar fasciitis sufferers.
You should stretch the muscles that attach your toes to your foot. You can Perform this by putting both feet into a stretch and letting them hang there for 30 seconds. After you’ve done this, continue with toe stretching exercises until you feel the pain in your foot subside.
- Get Physical therapy –
To cure plantar fasciitis, the safest and best way is therapy. Any other way can make the situation worse in time. Treating this injury can be done through physiotherapy treatment, massage therapy, and acupuncture therapy, as well as physical therapy for plantar fasciitis. One of the most effective plantar fasciitis treatments is physical therapy. However, with physical therapy also come some setbacks. It’s important to note that it is a process that requires patience and commitment for the best results. But once you implement these changes in your life, you can be assured of gaining relief from plantar fasciitis symptoms in less than 3-months. Most treatments will focus on stretching and massaging the plantar fascia ligament. It’s important to reduce inflammation, which can be done by icing. During treatment, return to normal activities slowly to avoid exacerbating the condition.
- Practice Strengthening exercises –
Strengthening exercises also improve muscle tone in the lower legs, contributing to improved balance when walking or running. You can also do calf stretches to help relieve the pain in your heel and ankle. To perform this exercise, get on all fours with your knees under your hips and heels on the floor. Clasp your hands behind your back and then extend one leg straight out behind you while pushing outward with that foot. Hold the position for at least 30 seconds before repeating it with the opposite leg.
Get a good intake of water and a few doses of over-the-counter anti-inflammatory drugs, preferably ibuprofen. The idea is to help your plantar fascia ligament release the tension.
Finally, if you have Plantar Fasciitis, try walking barefoot instead of wearing shoes or sneakers. Walking barefoot helps reduce friction between your feet and the ground, which can reduce swelling and inflammation in those areas, which helps reduce pain levels as well. If there’s no apparent underlying problem, treatment options can include orthotics. Your doctor may recommend custom-made insoles that fit into shoes better than generic ones. These insoles may help stabilize support structures in your feet and ankles.
If you have plantar fasciitis, there are a few things you can do to help get rid of the pain:
You should Rest as much as you can or if possible. This means taking frequent breaks from standing or walking—for instance, every 20 minutes during a long walk—and if you need to sit down more often, so be it! Your body needs time to recover from the stress of being on your feet every day, so give it what it needs to heal properly.
- Wear Proper Fitting shoes –
Make sure your shoes fit properly. They won’t provide enough support for your arch if they’re too tight or too loose. Shoes should be worn as far down on your foot as possible without being too loose or binding around the ankle bone. Wear supportive orthotics or custom-made insoles to prevent tissue breakdown and further injury to the tendons at the bottom of your foot (allowing them to heal faster).
- Avoid Strenuous Activity –
Avoid activities that cause excessive pronation, such as running, jumping, and jumping rope (which can lead to even more serious conditions like stress fractures). Please don’t overdo it! Take it easy on yourself when you’re starting with exercise. If you are new to exercise, start slowly with walking, jogging, and cycling until you get into a routine. Use proper form when exercising so that you don’t strain yourself or your joints.
Don’t skip meals or snacks when exercising so that you can maintain enough energy to complete your workout safely and effectively. It is important not to step on the inflamed area for at least a week after it starts acting up. It shouldn’t hurt to walk lightly, but the discomfort comes when you put your full weight on it, which only exacerbates the condition.