Plantar fasciitis is a very common foot condition that causes inflammation and pain in the plantar fascia, the fibrous tissue that runs along the bottom of your foot connecting your heel bone to your toes. If left untreated, plantar fasciitis can become a chronic condition and put strain on other parts of your body.
Whether you are feeling some mild pain in your heel for the first time or you suffer from plantar fasciitis often, here are 5 natural remedies that are sure to provide immediate and long-lasting relief.
1. RICE (Rest, Ice, Compression, Elevation)
The RICE method is a simple, well-known way to reduce swelling, ease pain, and speed up recovery. Here is why the RICE method works so well for injuries and strains like plantar fasciitis:
- Rest: prevents you from causing further injury while allowing the injury to heal
- Ice: reduces pain
- Compression: reduces swelling
- Elevation: reduces swelling and discomfort
Taking a break from physical activity isn’t always an option, but if you can manage to take it easy for a few days it will really help. Plantar fasciitis is an overuse injury, so practicing the RICE method with an emphasis on rest will help you recover quickly.
2. Stretches & Exercises
Plantar fasciitis is a muscular strain, so it’s important to help the tissue recover while building strength to prevent further injury. There are plenty of exercises and stretches that you can do at home with little to no equipment. Click here for a few stretches and exercises you can do at home. You need to be consistent to see results; even just 20 minutes a day will help! If you favor high-impact exercises like running, try to replace these with low-impact exercises like cycling or swimming to give your plantar fascia a break.
Self-massage is a great way to reduce pain and stretch the plantar fascia. This is something you should make a habit of doing after a very active day if you frequently suffer from plantar fasciitis. Use your thumbs to massage your heel and the arch of your foot, or if it’s easier, place your thumbs on the top of your foot and massage the arch of your foot with your other eight fingers. If you have a golf ball or tennis ball, place it on the floor, sit in a chair and roll your foot over it for 10 to 15 minutes. You can also use a cold ice water bottle to massage the sole of your foot.
Acupuncture is based on maintaining a healthy flow of vital energy—known as qi—through the meridians of the body. Acupuncture can have a dramatic effect on the local tissue, accelerate recovery and is well known in reducing pain, discomfort and inflammation. Some patients find relief after their first visit. Click here for more information.
5. Shoes and Inserts
Shoe inserts are a practical tool to help relieve pain by distributing your weight more evenly. Shoes that support your arch are especially important for high-impact exercises or days where you are on your feet longer than normal. If you suffer from plantar fasciitis regularly, avoid going barefoot and try to wear shoes with arch support as often as possible. Consider getting custom orthotics if you have a hard time buying ones that are comfortable.
If you are near Arapahoe Chiropractic in Centennial, we are offering free consultations for anyone suffering from foot pain during the month of June. We will help you find relief in the most efficient way to not disrupt your lifestyle. Contact us or request an appointment today!
BY: Dr. Friedman
Acupuncture, Chiropractic, Massage Therapy
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