- Rest, Massage and Cold.
The first treatment for plantar fasciitis is to refrain from repeating the movements that cause and intensify the pain. You will probably need at least a few weeks of rest to allow the affected tissue to heal properly, although the exact time interval that is required depends on your body. While you are resting, you can continue to exercise at a low level of exercise, which does not cause pain, including swimming or cycling.
Immediately after an injury or a case after which a tumor has appeared, cold application can help. Try to raise the affected leg and attach the ice pack for 15-20 minutes, repeat this procedure 2-4 times a day. Some experts even recommend freezing a paper cup filled with water and rolling it at the site of discomfort for about five to seven minutes to massage the affected area.
As soon as the swelling subsides a little, after about 2-3 days, begin to massage the heel and apply heat along with useful essential oils to further reduce inflammation. Warm oil massages are extremely beneficial for your feet because they increase blood and fluid flow, speed up the healing process and destroy scar tissue or adhesions that can harden. Massage the sore heel with your hands in a circular motion for 15 minutes or more daily. Try warming up a small amount of coconut or olive oil, and then add essential oils such as rosemary oil, thyme oil, rose oil, or lavender oil to reduce pain and swelling.
In addition, roller massage is an excellent option for plantar fasciitis or any problems with the legs. Just roll your foot along the massager for relief.
- Practical exercises on the heels.
Studies show that in patients with plantar fasciitis, stretching exercises for the legs and the affected heel are one of the most effective treatment options. Stretching the lower part of the foot, as well as exercises to strengthen the legs (especially the calf and Achilles tendon), reduces tissue adhesion, improves shape, helps improve range of motion and reduces pain.
In one study conducted at the Tula Hospital of the Baltimimanı Osteopathy Olympiad, it was found that 96 percent of patients with plantar fasciitis experience improvement after performing stretching for 5 months. The study also showed that symptoms improve after doing stretching exercises twice a day. Stretch marks included 10 repetitions, holding the stretch for 20 seconds each time. The American Orthopedic Food and Ankle Society, as well as the Mayo Clinic, recommend the following exercises and stretch marks to help deal with plantar fasciitis:
Stretching with a towel: Take a towel, put it in a recess on the lower surface of the foot, and pull the towel toward you by the ends. Rotate your foot and towel around to massage the affected tissue. You can use a heated towel for extra relief.
Leg Stretch: Cross your injured leg over the other leg and hold your affected leg. Pull your fingers back to your lower leg. Hold this position for 10 seconds and do 10 repetitions.
Thumb massage: try bending the thumb from left to right over the arch of the affected leg. As healing progresses, the tissue will ideally become hard as a guitar string.
Stretch Squats: Lean forward, spread your legs wide apart. Bend your knees and crouch down, keeping your heels on the ground for as long as possible. Hold for 10 seconds at a time. Repeat 20 times.
Achilles tendon stretch: Place your affected leg behind your healthy leg. Lean against the wall and bend the front knee, keeping your back straight. Keep your back heel on the ground and stretch it for 10 seconds at a time, up to 10 times a day.