Plantar fasciitis is a rather widespread problem that affects a lot of people around the world. Men between the ages of 40 to 70 years are more prone to the foot pain caused by plantar fasciitis. But people of all ages and both sexes can experience this foot problem. Obese people, runners and hikers, people with flat feet, high arches and those who spend too much time on the feet are at particular risk of developing plantar fasciitis.
If you also have this problem, you know how excruciating it actually is. However, you can relieve the pain and even stop the foot pain, provided that your foot gets proper treatment. The healing process can take 6 – 12 months. Here are the 5 best ways to reduce the pain of plantar fasciitis at home and get you back on your feet.
Apply ice therapy
You can apply an ice pack for plantar fasciitis management because it is considered one of the most effective ways to soothe sore muscles, treat inflammation and relieve pain as well as swelling. Hold an ice pack at the bottom of the foot near the heel for 15 to 20 minutes three or four times a day, especially after activity.
Maintain a healthy weight
Extra pounds put additional pressure on the bottom of your feet. That is why if you have a weight issue, you have to lose weight to minimize stress on your plantar fascia. Consult the doctor and develop a special weight loss program to speed up this process and make it safer. If you have a healthy weight, you should try to control it.
Wear supportive shoes
The right shoe is an important part of the plantar fasciitis relief. Select supportive footwear for plantar fasciitis if you want to reduce or stop the foot pain.
Select supportive footwear if you want to reduce or stop the foot pain. Forget about high heels and try not to go barefoot, especially on solid surfaces. Focus on the shoes with a low or moderate heel, good arch support and shock-absorbing capacity. Besides, orthopedic shoe insoles for plantar fasciitis and foot pads can also help you from becoming inflamed because they wrap your foot during the day and distribute your weight more evenly.
Participate in low-impact sports
To fight the foot pain, you have to participate in sports in order to restore flexibility and stretch your feet. However, not all forms of sports activities can be good for you if you suffer from plantar fasciitis. Try a low-impact sport like swimming or cycling as they don’t cause this foot disorder, help you stretch out the plantar fascia, making it feel better and healing it a lot faster.
Treat yourself to massage therapy
One more excellent way to reduce the pain around the affected area and discomfort throughout the healing process is to get a massage. Massage therapy assists to loosen tight muscles, promote increased blood circulation, stimulate relaxation and provide the stress-relieving effect. In such a way, the massage heals and recovers your foot, offering protection from inflammation and alleviating the pain in the heel.