By Comfpack | 19 August 2021 | 0 Comments
9 Tips for Preventing and Healing Plantar Fasciitis
Prior to 2013, almost all medical articles, both nationally and internationally, treated plantar fasciitis as an inflammation of the plantar fascia, especially near the heel area. However, Dr. Karim Khan, a sports medicine specialist who teaches in the United Kingdom, says that "plantar fasciitis does not involve any inflamed cells," but is more like a degeneration or weakening of the tissue.
The most common symptom of plantar fasciitis is pain and discomfort in the heel. The pressure point is often near the heel of the foot, and sometimes the pressure pain is intense and persistent. Both a dull pain and a stabbing pain have been reported by patients with plantar fasciitis. The pain is felt significantly in the morning and increases when walking excessively, and in severe cases even when standing and resting.
What caused it?
Plantar fasciitis is a chronic injury caused by exercise. The most common cause is frequent prolonged walking, including activities such as mountain climbing, hiking, and shopping, which can easily cause chronic damage to the plantar aspect of the foot for several days in a row, leading to plantar fasciitis. In addition, there are structural factors that cause abnormal tension in the plantar fascia, such as flat feet, high arched feet, heel tendons are too short, etc., which may cause pain in the waist, hip, knee and ankle due to improper posture when walking in the long run.
Here are some tips for preventing plantar fasciitis:
-Tape your arches. The use of kinesio taping can help you correct the wrong movement patterns and enhance joint stability; it can also improve blood circulation, reduce edema, and relax soft tissues.
-Stretch your feet, calves and Achilles’ tendon. Relaxing the muscles and Achilles tendon strengthens the foot, allowing the muscles to pull less on the Achilles tendon, which also reduces the probability of plantar fasciitis.
-Use comfortable sports insoles. It is very important to have a pair of professional athletic arch insoles for people with high arches. It has been proven that many people have reduced the incidence of the disease after using arch insoles.
Although plantar fasciitis hurts unbearably, you don't have to worry too much. Fortunately, there are at-home remedies that can ease the symptoms.
How to use home remedies for plantar fasciitis?
-Get plenty of rest. One of the best ways to relieve plantar fasciitis is to limit the time you can exercise. Stop doing things that make the pain worse. This may include certain types of exercise, such as running or jumping. Limiting physical activity, including standing for long periods of time. The less pressure you put on your feet, the more time your feet have to heal themselves.
-Wearing shoes with support and use proper insoles, arch supports or custom foot orthotics. Shoes with thick soles and extra cushioning will make it less painful to stand or walk. Arch supports allow for a more even distribution of pressure on your feet.
-Stretch your calf muscles and massage the area. Certain exercises can stretch your fascia and Achilles’ tendon and strengthen your leg muscles, which will make your ankle and heel more stable.
-Ice therapy for the area two or three times a day for 10 to 15 minutes each time. However, it is not recommended that you apply ice first thing in the morning. Your feet need a chance to warm up upon arising, so it’s generally best to apply ice in the day. While morning heel pain typically resolves after you’ve had walk around a bit, the pain frequently returns as the day progresses and the plantar fascia ligament bears the weight of your activity. You may experience a great deal of discomfort by day’s end, and this is a great time to utilize ice for its anti-inflammatory and numbing effects.
-Wear a night splint. When using splints as directed, muscle pain of foot and leg during the day can be relieved. The night splint can be fixed at the ankle at a perfect 90-degree angle, so as to ensure that the toes remain stretched upwards to stretch the arch of the foot. This prevents stiffness and cramps during the night and keeps the ligaments stretched throughout the night.
-Weight control and moderate weight loss to reduce the load placed on the foot. In some cases, the additional pressure on the heel due to being overweight can make plantar fasciitis worse. You can achieve the goal of having a weight suitable for your height and age through good eating habits and exercise.
Once you start treatment, you will usually see improvement within 10 months. If you haven't improved by then, your doctor may try some treatments, such as cortisone injections or surgery. You need to verify the proper diagnosis so that you use the most helpful remedies.
The most common symptom of plantar fasciitis is pain and discomfort in the heel. The pressure point is often near the heel of the foot, and sometimes the pressure pain is intense and persistent. Both a dull pain and a stabbing pain have been reported by patients with plantar fasciitis. The pain is felt significantly in the morning and increases when walking excessively, and in severe cases even when standing and resting.
What caused it?
Plantar fasciitis is a chronic injury caused by exercise. The most common cause is frequent prolonged walking, including activities such as mountain climbing, hiking, and shopping, which can easily cause chronic damage to the plantar aspect of the foot for several days in a row, leading to plantar fasciitis. In addition, there are structural factors that cause abnormal tension in the plantar fascia, such as flat feet, high arched feet, heel tendons are too short, etc., which may cause pain in the waist, hip, knee and ankle due to improper posture when walking in the long run.
Here are some tips for preventing plantar fasciitis:
-Tape your arches. The use of kinesio taping can help you correct the wrong movement patterns and enhance joint stability; it can also improve blood circulation, reduce edema, and relax soft tissues.
-Stretch your feet, calves and Achilles’ tendon. Relaxing the muscles and Achilles tendon strengthens the foot, allowing the muscles to pull less on the Achilles tendon, which also reduces the probability of plantar fasciitis.
-Use comfortable sports insoles. It is very important to have a pair of professional athletic arch insoles for people with high arches. It has been proven that many people have reduced the incidence of the disease after using arch insoles.
Although plantar fasciitis hurts unbearably, you don't have to worry too much. Fortunately, there are at-home remedies that can ease the symptoms.
How to use home remedies for plantar fasciitis?
-Get plenty of rest. One of the best ways to relieve plantar fasciitis is to limit the time you can exercise. Stop doing things that make the pain worse. This may include certain types of exercise, such as running or jumping. Limiting physical activity, including standing for long periods of time. The less pressure you put on your feet, the more time your feet have to heal themselves.
-Wearing shoes with support and use proper insoles, arch supports or custom foot orthotics. Shoes with thick soles and extra cushioning will make it less painful to stand or walk. Arch supports allow for a more even distribution of pressure on your feet.
-Stretch your calf muscles and massage the area. Certain exercises can stretch your fascia and Achilles’ tendon and strengthen your leg muscles, which will make your ankle and heel more stable.
-Ice therapy for the area two or three times a day for 10 to 15 minutes each time. However, it is not recommended that you apply ice first thing in the morning. Your feet need a chance to warm up upon arising, so it’s generally best to apply ice in the day. While morning heel pain typically resolves after you’ve had walk around a bit, the pain frequently returns as the day progresses and the plantar fascia ligament bears the weight of your activity. You may experience a great deal of discomfort by day’s end, and this is a great time to utilize ice for its anti-inflammatory and numbing effects.
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-Wear a night splint. When using splints as directed, muscle pain of foot and leg during the day can be relieved. The night splint can be fixed at the ankle at a perfect 90-degree angle, so as to ensure that the toes remain stretched upwards to stretch the arch of the foot. This prevents stiffness and cramps during the night and keeps the ligaments stretched throughout the night.
-Weight control and moderate weight loss to reduce the load placed on the foot. In some cases, the additional pressure on the heel due to being overweight can make plantar fasciitis worse. You can achieve the goal of having a weight suitable for your height and age through good eating habits and exercise.
Once you start treatment, you will usually see improvement within 10 months. If you haven't improved by then, your doctor may try some treatments, such as cortisone injections or surgery. You need to verify the proper diagnosis so that you use the most helpful remedies.
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