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5 Tips for Plantar Fasciitis Relief


Plantar fasciitis is the most common cause of heel pain and the most common reason for visiting an orthopedic surgeon for foot pain. Plantar fasciitis pain is caused by inflammation of the thick tissue located on the bottom of your foot, just behind your heel. The condition typically develops gradually, with symptoms ranging from mild to severe. Plantar fasciitis is also sometimes called "heel spur syndrome" since a heel spur is often present in those with more advanced condition stages. In this article, we'll discuss what plantar fasciitis is and five tips that will help you relieve and prevent plantar fasciitis.

What Is Plantar Fasciitis?

Plantar fasciitis is an inflammation of the plantar fascia, a ligament that runs along the bottom of your foot from your heel to your toes. Plantar fasciitis is most common in people who are overweight or obese, although it can also occur in thin people. It can develop for several reasons, including:

  • Age: As you get older, your plantar fascia becomes more likely to inflamed because your plantar fascia gets weaker and loses its elasticity as you age.

  •  Excessive weight: The extra weight puts pressure on the plantar fascia, causing it to stretch and tear more easily. The inflammation can then lead to pain in the heel.

  • High arches: People with high arches are more likely to develop plantar fasciitis. This is because they tend to over-pronate, which puts strain on the plantar fascia.

  • Standing for long-duration: Jobs that require you to stand for long periods, such as being a teacher or working in a shop, can also increase your risk of developing plantar fasciitis.

Tips for Plantar Fasciitis Relief

Plantar fasciitis is caused by repeated stress on the plantar fascia from running or standing for long periods. The good news is that there are several ways you can reduce the pain associated with plantar fasciitis and begin to get back to your normal activities. Here are plantar fasciitis relief tips.

1. Arch Support to Shoes

Adding arch support to your shoes can help reduce the stress on the plantar fascia and surrounding muscles. Arch supports are available at most drug stores and online. If you are unsure which arch support to buy, ask your podiatrist for advice.

2. Ice Pack

Icing the bottom of your foot can help reduce inflammation and pain in the plantar fascia. To ice, your foot, fill a plastic bag with ice cubes and place it on the bottom of your foot for 10 minutes at a time, several times a day. You can also use a gel pack instead of ice cubes to cool your foot. Gel packs stay colder longer than ice cubes, but you can't use them on top of your foot like an ice pack.

3. Compression Socks

Compression socks help to increase blood flow and reduce swelling in the foot. The plantar fasciitis socks also helps decrease pain by acting as a support for the plantar fascia. If you have a history of diabetes or are at risk for developing diabetes, wearing compression socks may help prevent you from getting diabetic neuropathy in your feet. Neuropathy is a condition that causes tingling, numbness, and pain in your feet. Compression socks can help relieve symptoms of neuropathy such as tingling and numbness. They also can help reduce your risk of getting neuropathy in the first place.

4. Night Splints

A night splint is a medical device that you wear to keep your foot in a neutral position while you sleep. The splint holds your foot straight and keeps it from flexing while you sleep, which can help decrease pain in the morning when you wake up. Some people also find that wearing a night splint during the day can help relieve their symptoms.

5. Orthotics

An orthotic is a medical device that you wear inside your shoe to help stabilize your foot and correct how it functions. They can be used in conjunction with other treatments or as a treatment independently. A podiatrist will determine if an orthotic is right for you.

Wrapping It All Up

Fortunately, you don't have to live with plantar fasciitis. We listed some options for plantar fasciitis relief above so you can experience relief from this condition and get back on the path to health and fitness.

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