How Can I Help Ease the Pain of my Plantar Fasciitis?
If you suffer from plantar fasciitis, you know it can be very painful. Characteristics of plantar fasciitis include pain on the bottom of the heel, pain that is usually worse on arising, and pain that increases over time. Plantar fasciitis can strike a wide range of people because the most common cause is faulty structure of the foot. Recently, all-star catcher Carlos Ruiz of the Philadelphia Phillies was sidelined by plantar fasciitis in the left foot. He was put on the disabled list and expects to return sometime in September.
People with overly flat or high-arched feet are more prone to plantar fasciitis than those without, but obesity and other factors can also contribute.
Usually, pain is worse just after you get out of bed in the morning and go to take those first few steps, or when rising after a long period of sitting. However, the pain usually fades or decreases after those first few minutes of walking because the plantar fascia is stretched, relieving the symptoms somewhat for most people.
One of the ways to help ease the pain and assist in recovery for plantar fasciitis sufferers is to stretch out the calf muscles.
We have a great handout in our office and available on our website at www.neufoot.com that walks you through some stretching exercises that we recommend for heel pain. We also have a video showing you exactly how to perform the exercises to best benefit you and relieve your pain.
The stretches include the towel stretch, the standing calf stretch, the plantar fascia stretch, the frozen can roll, and the towel pick up. All of the stretches are simple and easy to do at home. The only props needed are a towel and a frozen water bottle or juice can.
Some other things that can help reduce your pain are putting an ice pack on your heel for about ten minutes several times a day to reduce inflammation, cutting down on your physical activities to give your heel a rest, and wearing shoes with good arch support.
You can begin these treatments at home, but if you are still having pain after several weeks, you may want to call us at 615-220-8788 to set up appointment where we can discuss further treatment options. For more information on plantar fasciitis, you can visit our website at www.neufoot.com or www.heelpain101.com.
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