To the non-medical person, plantar fasciitis is the technical term for a swelling of the plantar fascia. If you have ever experienced a pain along the underside of your foot after walking a few steps in the morning (or evening, or afternoon), the chances are you may be a victim of plantar fasciitis. It’s a real pain in the foot.
While the majority of contemporary society lives sedentary lifestyles, there are those communities that enjoy active lives. In these populations, the issue of plantar fasciitis is typically associated with the sudden change in activity levels or with overuse of the foot. One method to treat the problem is to keep off the foot for a temporary period of time.
If you are an individual living a sedentary lifestyle but are experiencing plantar fasciitis, the chances are it may be due to weight gain. Weight gain is a major contributor to the medical condition and a weight-loss plan is a positive treatment option.
Regardless of your level of lifestyle activity, people are always at risk of this condition if they have suffered from previous foot injuries with poor arch support or from stiff muscles around the foot area. Fortunately, there are various treatments available that can help remove discomfort and manage the problem. This article will provide information on simple, free treatments you can complete at home to prevent and potentially reverse a case of plantar fasciitis.
Calf Stretching In Bed
The majority of people will agree that waking up in the morning is not pleasant and the first steps out of bed could be the worst part of the day. If you are suffering from plantar fasciitis, it is highly likely that these steps can aggravate the condition; therefore, increasing your pain or putting you at risk of another case of plantar fasciitis. Fortunately, you can reverse or prevent this issue without having to leave your bed.
One of the best ways to deal with current plantar fasciitis or prevent risk of plantar fasciitis is to complete calf stretching in the bed. This requires you to stretch the calf before stepping out of bed and walking. When your calf muscles are tight, they will tug on the heel bone increasing pressure on the plantar fascia and making it prone to injury. Stretching your calf can help loosen the muscle.
To loosen the muscle or stretch the area, it is recommended that you use a towel or belt. Loop the towel or belt around the ball of the foot and gently pull the calf towards your body. The leg must be straight and keep pulling until you feel a stretch in the lower area of the leg. Hold this for thirty seconds and repeat.
Yes, we have already mentioned calf stretching but this is calf stretching outside of bed. There are two main muscles in the leg that are attached to the heel and these need to be stretched for optimal functioning. When stretching the calf outside of the bed, it is recommended that you stretch the calf by standing against a wall.
To complete this exercise, stand against a wall and slide one leg back pushing the heel down to the floor. When a stretch is felt in the lower part of the leg, hold it for approximately 30 seconds before lowering the leg. Next, bend your knees until a stretch is felt lower in the leg and hold this for 30 seconds. Repeat on each leg at least three times.
Shoes for Plantar Fasciitis
There are specific shoes that you can get that will help support your foot and allow it to repair from Plantar Fasciitis. These come in a variety of shapes, styles and forms and are an excellent addition to anybody suffering from the issue. Alongside some of the tips above, these shoes for Plantar Fasciitis can really help improve the problem. Here is the my previous article about “How To Choose The Right Shoes For Plantar Fasciitis” where I discussed in detail about what shoes are the best for plantar fasciitis.
Plantar Fascia Stretching
To loosen the tissues being aggravated, it is recommended that you pull your toes with your hands towards your body. By pulling your toes, you should feel a stretch along the ball of the foot. The stretch may be felt from any position in the ball of the foot to the heel and this is normal as the tissue is connected throughout the underside of the foot. Hold the stretched position for approximately 30 seconds and repeat.
Massages are stereotypically relaxing, but they can also be highly beneficial as a form of treatment for cases of plantar fasciitis. It is possible to hire a masseuse to massage the connective tissues in your foot, but this can be costly. A cheaper or completely free option is to use a tennis ball on the area.
A tennis ball massage can be useful to massage the connective tissue. Simply place the ball on the ground and roll it with the underside of your foot for a few minutes. This will loosen your plantar fascia making it less irritated and tense. Of course, it is important to put pressure on the ball in order to gain any benefit from the activity; however, do not push too hard and avoid pain.