- 1 This article will give you some quick and effective home remedies for plantar fasciitis.
This article will give you some quick and effective home remedies for plantar fasciitis.
Home remedies for plantar fasciitis sometimes are ignored because they seem too simple to work, but they can be quite useful, and best of all, most of them are free.
The causes of plantar fasciitis, in general, are not clear; many different things can contribute to the condition.
Plantar fasciitis is when the connective tissue that supports the arch of your foot becomes inflamed.
The inflammation causes pain that can be mild, or severe enough pain to affect how you walk. Home remedies for plantar fasciitis involve addressing this inflammation.
Over 2 million Americans suffer from plantar fasciitis. Plantar fasciitis is progressive, meaning it comes on slowly over time.
Not having proper arch support over time is a common cause. This condition is prevalent among long distance runners or people who have a muscular imbalance in their hips or pelvis. One simple home remedy for plantar fasciitis is getting fitted for orthotics for proper support.
Spending extended periods of time standing, not wearing shoes that fit properly and not getting enough exercise are factors known to contribute to the inflammation of the plantar fascia tissue.
Having flat feet also puts you at risk for developing plantar fasciitis. Flat feet tend to roll inward excessively while moving.
This increased pressure on the inside of your foot forces it to bear your full weight and can cause plantar fasciitis.
People that suffer from obesity are also at a higher risk of developing it because of their added weight putting pressure on their feet.
Plantar Fasciitis Exercises You Can Do At Home
About 90% of plantar fasciitis cases are improved within six months with treatment on a moderate basis.
Plantar fasciitis is shown to heal within a year regardless of treatment, provided your foot doesn’t receive any further damage.
Stretch Your Foot
Stretching your foot is an excellent home remedy for plantar fasciitis. In fact, stretching the plantar fascia tissue is the best thing you can do for relief. There are many different kinds of stretches for your foot that will be effective.
Prop your toes up against a wall, while keeping your heel and arch flat, and stretch your toes.
You should feel the pull in the middle of your foot as the fascia stretches. Hold this position for about 30 seconds, rest, then repeat.
Use a ball to stretch the tissue
Another way to treat the fascia is to roll a ball underneath your foot.
A golf ball or baseball are good sizes to use, simply roll the ball under your foot for 10 minutes at a time.
You can also alternate between applying heat and ice for 15 minutes at a time to the arch of your foot.
Stretch Your Calves & Achilles Tendon
Your calves and achilles tendon are actually attached to the plantar fascia tissue. Stretching them will help relive pain and inflammation in your foot.
Using a wall makes stretch your calf easier. Place your hands against the wall and go into the lung position. As you lean forward you should feel the stretch in your leg.
Use a towel to stretch the plantar fascia tissue
While sitting down, wrap a towel around your foot and pull back gently until you feel a stretch. This stretch is great for before or after starting heat therapy to make it more effective.
Any of these techniques work as home remedies for plantar fasciitis relief. Most people stick with the option that gives them the most relief.
Part of treating your plantar fasciitis with stretching is remembering your entire foot is connected.
Plantar fasciitis should be treated as soon as possible to prevent it from getting worse.
With proper and preemptive treatment, plantar fasciitis can be controlled and managed. Follow these home remedies for plantar fasciitis even when your foot feels better!
Being consistent with these remedies prevents the inflammation from returning. You can also try this complete guide for addressing plantar fasciitis here!