With nearly 3 million reported cases each year, Plantar Fasciitis is one of the most commonly diagnosed forms of heel pain. Plantar Fasciitis can be diagnosed at home, and there are a few ways you can treat this form of heel pain from on your own.
Plantar Fasciitis occurs when the band of tissues that spans the arch of your foot becomes injured and inflamed, pulling on the heel bone. The more it pulls, the more likely heel spurs will form and add to the problem.
The most common symptoms of Plantar Fasciitis are:
- Stabbing or dull pain at the bottom of your foot directly on, or near, the heel
- Pain that is significantly more noticeable in the morning than it is in the evening
- Pain that gets worse when you are carrying any extra weight for prolonged periods of time
- Alleviated pain upon elevating your foot
- Heel swelling or stiffness
There are many ways to treat Plantar Fasciitis – the most important of which is
- Rest – Giving your foot a break will ease your heel pain. Avoiding activities that can inflame your heel , such as running, jumping, dancing, and walking barefoot, can go a long way in alleviating your pain.
Apart from rest, your doctor may recommend a few different treatments including:
- Ice – Applying an ice pack or a cold compress to the back of your foot for 15 minutes at a time, several times a day, will also help relieve some of the swelling in your foot. Be sure to wrap your ice pack with a thin towel to avoid direct skin contact.
- Stretching – Gently stretching the inflamed area, in addition to the muscles around your foot and ankle, can improve your mobility and accelerate the healing of the fascia.
- Strengthening – Weak foot muscles, especially those in the heel and arches, can contribute to chronic pain. Strengthen your foot with the “Toe Towel Grab” workout – grab a towel with your toes and simply drag the towel across the ground.
- Medication – Depending on the severity of your pain, your doctor may prescribe an anti-inflammatory medication. Consult your physician before taking any such medication.
Are you suffering from Plantar Fasciitis?
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