So you want to know how to relieve plantar fasciitis pain? In order to understand why these tips are recommended for plantar fasciitis pain relief, it is best to understand what plantar fasciitis is and what may have caused the injury to the plantar fascia. By understanding these topics, you will know have a better understanding of why we have listed these 10 tips on how to relieve plantar fasciitis pain.
Plantar Fasciitis and How it Happens
Plantar fasciitis is the tearing of the plantar fascia tendon located in the bottom of the foot. The plantar fascia stretches from the heel to toes. It is what helps keep an arch in your foot, but undo stress can cause small tears in the tendon. These tears can build up over time, but eventually they become inflamed and can swell. This is when plantar fasciitis becomes noticeable. Factors such as weight, foot mechanics, and poor shoes can all be causes that lead to developing plantar fasciitis.
Don’t let poor shoes be the cause of your foot pain; see our lists of some of the best shoes for a variety of activities for men and women.
Our Tips on How to Relieve Plantar Fasciitis Pain
These are only recommendations. If you are in severe pain or are unsure of your diagnosis, always seek the professional opinion of a specialized doctor.
- Wear comfortable supportive shoes. The shoes should be firm with good arch support.
- If you are overweight or have had a sudden gain in weight, lose some – it will help remove extra pressure on your feet.
- Apply ice to the sore, painful area for 20 minutes 3 – 4 times a day.
- Avoid long periods of standing.
- Do not exercise on hard surfaces.
- Do not walk barefoot on hard surfaces.
- Stretch the plantar fascia.
- Avoid high-impact sports, especially if they require a great deal of jumping.
- Take anti-inflammatory medications to help reduce inflammation of the plantar fascia.
- Limit repetitive impact activities, such as running, to every other day.
By implementing any number of these recommendations, you should start to see some improvement in your plantar fasciitis. Some people see results from these recommendations within 6 weeks, but it could take months up to a year for the plantar fascia to heal itself.