Plantar fasciitis is a complicated term that refers to the chronic pain at the lower part of the foot or the heels. If you have been suffering from this for quite a while now, then do not worry because you are not the only one. It is common amongst the athletes and individuals having flat feet, obesity, and high arches.
It will take some time to get out of this problem. This duration is usually of about 6-12 months. However, when you keep practicing some exercises and home remedies, your feet can get back to normal soon. In this article, we have discussed some simple exercises and treatments that can help you cure plantar fasciitis. Let us have a look at them one by one.
Apart from applying the ice on your feet and resting, having anti-inflammatory medications can also be helpful in reducing the pain. However, before taking any of them, always discuss it with your doctor. Do not take too much of dosage because it can have an adverse impact on your stomach, liver, and kidneys. There are various natural supplements as well like Podivite that can help you in curing plantar fasciitis.
Stretching and exercising:
Heavy workouts are not suggested under this condition as it can increase the pain level but normal stretching helps a lot in improving it. One of the easiest exercises is to stand up in front of some wall and try to lift your toes to touch the surface of the wall. Once you are done with this, just straighten your leg and repeat it with your other feet.
Apart from this you can do one more simple exercise by placing your hands on the surface of the wall and then incline towards it in a gentle manner. This will help in stretching your calves and the tendon muscles. When you combine simple stretching exercise with icing and resting, you will be able to see quicker improvement.
Addressing and reducing the risk factors:
Sometimes your daily routine includes such activities that can be risky for you when you have chronic pain in your foot. For example, if your job requires you to stand all the time, you need to avoid it for some time to avoid risks. And if you cannot skip your job, then purchase some high heel shoes that can provide you the perfect support you require.
Obesity is another risky factor that can worsen your pain, therefore, consider losing some weight as well. Once you have lost some pounds, you will automatically start noticing the difference in the pressure that your feet were experiencing earlier and now after losing weight. Apart from this diseases like arthritis and diabetes are also considered bad for plantar fasciitis. So, try controlling them as well.
When the pain becomes uncontrollable, it is always suggested to take guidance from the physiotherapist. A physiotherapist is the best person who can tell you which physical therapy you should perform and under his surveillance you will not end up having any injury. They help you in curing the issue faster with minimum or no further injuries.