Do you suffer from heel pain almost daily? Is the pain affecting your ability to walk, work or exercise? Do you feel a sharp, jarring pain in your heel first thing in the morning? If so, you may suffer from a condition called plantar fasciitis, which can persist for months in left untreated.
The best way to relieve the painful symptoms caused by plantar fasciitis is to visit a medical professional for treatment advice. However, in addition to medical treatment, there are many things you can do to alleviate the pain in your heels and prevent complications from arising. Some of these home remedies may help your condition heel faster.
Below, we discuss five home remedies that can help you fight plantar fasciitis and get on with your daily life as usual.
Maintain a healthy weight
Plantar fasciitis arises when too much strain is placed on the ligament in your heel, which is called your plantar fascia. This ligament stretches from your toes to your heel and runs under your foot. Because this ligament lacks elasticity, placing too much strain on it can cause plantar fasciitis. As you might expect, being overweight can increase the amount of pressure placed on this ligament. Therefore, if you want to relieve the painful symptoms of plantar fasciitis, you might want to start exercising and switch to a low-calorie diet.
Plantar fasciitis arises when too much strain is placed on the ligament in your hee
You should avoid high-impact exercises such as long-distance running and instead try something like swimming, which places less stress on your joints and ligaments. By losing weight and minimising the pressure placed on your plantar fascia ligament, you can reduce painful symptoms in your heels.
Wear supportive footwear
Make sure you wear shoes that effectively absorb impacts that your feet would otherwise bear the brunt of. Avoid high heels, and choose footwear with a low to moderate heal. You should also look for trainers with good arch support and consider wearing plantar fasciitis orthotic insoles that are specifically designed to reduce the pain associated with plantar fasciitis. Last but not least with regards to footwear advice, never walk barefoot on hard surfaces as doing so could lead to further inflammation of your ligament.
Avoid wearing worn-out athletic shoes
If you must partake in high-impact exercises, you need to replace your athletic shoes as soon as they stop cushioning and supporting your feet. The more pressure you place on your heels and plantar fascia ligament, the more painful your symptoms are likely to be. You should replace your athletic shoes after running 400 or 500 miles. Even if you don’t currently suffer from plantar fasciitis, replacing your shoes at those suggested intervals can prevent the problem from arising in the first place. strong
The more pressure you place on your heels and plantar fascia ligament, the more painful your symptoms are likely to be.
Change your sport
If running has simply become too painful due to your condition, you might want to think about stopping. Fortunately, that doesn’t mean you need to give up exercising altogether. Instead, switch to a low-impact exercise such as swimming that places very little pressure on your bones and joints. Bicycling is another healthy sport that sufferers of plantar fasciitis can practice without experiencing too much pain.
Apply ice to your heel
Believe it or not, applying ice to your heel for 15 to 20 minutes three or four times a day can relieve the painful symptoms of plantar fasciitis. Regular ice massages can also help alleviate the painful symptoms of heel pain while reducing inflammation.
The tips above can help you relieve the pain that comes with plantar fasciitis, but if you want to prevent the condition from worsening, you should visit a medical professional for advice.