What can you do for plantar fasciitis?
Simple home treatments can often resolve plantar fasciitis, especially if you catch it early. But it may take longer to heal if it has worsened over time.
“Plantar fasciitis may go away after you stretch your foot out and walk around for a while,. “But for some people, prolonged standing or sitting may aggravate it again. It’s bearing the entire amount of your body weight, and that can lead to delayed recovery.”
Try these tips for relief:
- Rest and stretch. If overuse is the likely cause of your pain, rest is one key to recovery. And, it’s a good idea to couple that with daily stretching exercises. Foot exercises allow you to keep the plantar fascia from pulling and tightening up, so it’s better able to bear your weight when you get moving again.
- Wear proper footwear. Make sure you get a good fit and avoid flat shoes that lack support. “Find proper shoes to match your actual foot and biomechanics,” . “Arch supports might help some people.” people not to walk barefoot around the house. “This can stress the tissue in the bottom of the foot even more. Instead, wear running shoes or sneakers — something with natural arch support — so they don’t deform that tissue and chronically stretch and irritate it,” he says.
- Ice your feet. Roll your foot over a frozen water bottle for 5 minutes, or hold an ice pack over the bottom of your foot for 15 minutes, three times a day. Also use the ice treatment after any strenuous activity or extended periods of standing or sitting,
- Wear a splint. For more severe cases, a night splint can brace your foot and ankle in the proper position as you sleep. “Night splints will help stretch the plantar fascia and alleviate the pain
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