Plantar fasciitis treatment is aimed at eliminating both the symptoms and the underlying cause of the disease. Plantar fasciitis is a common cause of pain in the heel and sole of the foot, especially the first few steps you take after rest. It is caused by repeated micro-tears in the fibers of the plantar fascia, most often where the fascia attaches to the heel bone. The condition is usually caused by a combination of muscle imbalance, altered biomechanics of the foot, overuse, and wear of the foot. In this article, we’ll take a look at how to treat plantar fasciitis.
Start early treatment for plantar fasciitis
The sooner people start treatment for plantar fasciitis, when symptoms first appear, the faster recovery will occur, so it is very important to start treatment as early as possible. It is a self-limiting condition, which means it should eventually get better even without treatment, although it can take 18 months. However, effective targeted treatment can make a huge difference, speeding up recovery and reducing the risk of the condition returning at a later date. Delaying treatment will result in a significant increase in overall recovery time.
How to cure plantar fasciitis
Here we look at ten of the best ways to treat plantar fasciitis, including exercise, shoe insoles, splints, and surgery.
1) Stretching exercises.
Stretching exercises are a vital treatment for plantar fasciitis. The tightness of the calf muscles is one of the most common causes of this condition as it puts excessive stress on the plantar fascia. This makes stretching an invaluable treatment for plantar fasciitis. Stretch marks should be as effective as possible on both the calf and plantar fascia.5 best ways to treat plantar fasciitis!
2) Strengthening exercises.
Exercises to strengthen the internal muscles of the foot and calf muscles are excellent treatments for plantar fasciitis because they help stabilize and support the feet and heels. They must be done daily and, as with all treatments, the sooner they start after the onset of symptoms, the shorter the recovery time.
3) Shoe inserts, orthopedic insoles.
Inserts for your shoes are another simple treatment for plantar fasciitis. Plain heel pads that provide cushioning for the heel and relieve tension through the Achilles tendon and plantar fascia. Orthopedic insoles are also available on request to correct abnormal position of the foot, such as flat feet.
You need to take a break from all activities that are aggravating your heel pain to allow time for healing. If you continue to aggravate the condition, it will take much longer to recover as more micro-tears develop. This does not mean that you need to go to bed until you feel better, but of course, avoid any sporting activity, such as running, that aggravates the condition, and instead try other forms of cardiovascular exercise, such as swimming or cycling.
5) Night spikes.
Wearing night splints is an easy way to treat plantar fasciitis. You can purchase special splints and socks that are great for treating plantar fasciitis. They are worn overnight and the toes and feet are tucked up to apply and maintain a gentle stretch on the plantar fascia. Most of us sleep with our feet pointing downward, which are in a cropped position, making it prone to tension.
This is a great effortless treatment for plantar fasciitis and often helps relieve pain that is usually felt during the first few steps every morning.How to treat plantar fasciitis
You can wear shoes that provide good cushioning and support, especially for the midfoot. Shoes become less effective at absorbing shock over time and should be changed regularly.
Ice is an excellent treatment for plantar fasciitis for reducing pain and inflammation. There are several ways:
- A specially designed ice pack that is tied to the foot. It is contoured to the sole with a recessed heel cup and a raised arch to ensure continuous contact throughout the foot.
- Wrap ice in a towel using frozen peas or a specially designed ice pack, apply ice 10-15 minutes to the sole of the foot. Always make sure the ice is wrapped in a towel to prevent the risk of ice burn.
- Ice massage: Massage the foot with an ice cube, moving it in a circle around the sole of the foot. Another way to do this is to freeze a cup of water (filled into a cup) and use it. It is very important to keep the ice in motion to prevent the risk of ice burn.
Your doctor may recommend NSAIDs to help reduce pain and inflammation as part of a treatment for plantar fasciitis. Always check with your doctor before taking any medication.
Corticosteroid injections are commonly used to treat plantar fasciitis to reduce pain and inflammation if conservative treatments such as exercise and splints fail. They should only be carried out by a qualified technician. Care must be taken in the first few days after injection, as the tendon is temporarily weakened, so there is a risk of rupture. Repeated doses should be avoided to prevent long-term weakening – maximum three injections per year. The benefits can only be short-term and the injections should not be used in isolation but alongside other treatments.
Although, as a last resort, about five percent of people end up needing plantar fasciitis surgery when other treatments fail after six to twelve months. The operation involves releasing the plantar fascia from the tension that passes through part of the fascia and smoothing out the bone spurs on the heel that have formed.How to treat plantar fasciitis
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