Stepping out of your bed in the morning marks the start of a new day, but it can be painful if you have plantar fasciitis. Your experience a sharp pain in the arch or the heel, making it almost impossible for you to stand. You are not alone, since the condition affects over 2 million Americans every year, with most of them being women. However, the good news is that you can learn how to manage plantar fasciitis while at home by visiting health centers that offer physical therapy and rehabilitation in Las Vegas.
What Causes Plantar Fasciitis
Overuse of the connective tissue that connects the ball of your foot with the heel can cause it to become inflamed. This can be due to intensive exercise involving running and jumping or walking for long distances. Other contributing factors include walking or standing on hard surfaces for long, being overweight, or wearing oversized shoes. When your plantar fascia is inflamed, taking the first step of the day can ache.
Plantar fasciitis pain can go away without treatment, but Battle Born Bone advises against this and recommends seeking medical care. The pain is an indication that something is not right in your body. Your doctor will recommend simple things that you can do at home to help relieve the discomfort and prevent the condition from deteriorating.
Tips for Managing Plantar Fasciitis at Home
Refrain from activities that put excessive pressure on the heel, such as running and jumping for a week or two to help your feet recover. Walk for shorter distances and avoid standing on hard surfaces. However, exercise should not be entirely stopped since inactivity can lead to stiffness of the plantar fascia, making it more painful when you resume regular activity.
Gently pull your big toe toward the outer side and hold on for 10 seconds. This will help stretch the soles of your feet. Stretching the arch of your foot to relax the calf also goes a long way in keeping plantar fasciitis at bay.
Use a tennis ball to massage the sole of your feet. Apply pressure to help relax the connective ligament. You can also roll a frozen plastic water bottle to help relieve pain and inflammation.
Standing on a thick padded mat helps when you are to remain standing for long. Also, ensure that your shoes offer excellent arch support. Replace your shoes when shock absorption starts to wane off.
If pain persists, it is advisable to consult your doctor to initiate a more individualized treatment plan. Conservative treatment methods including flexibility and strength exercises, custom shoe inserts, and use of splints, can help address your problems before drastic measures can be taken. Your doctor can recommend steroid injections to reduce pain and inflammation, to help accelerate the healing process. Your doctor can also use extracorporeal shock wave therapy (ESWT) to trigger your body’s natural healing process. High-energy sound waves are directed at the part of the plantar fascia where the pain is felt.