Sunday, June 25th, 2017

The Top 7 Best Treatments for Plantar Fasciitis

October 28, 2009 by apainintheheel  
Filed under Heel Pain - Plantar Fasciitis

Those who have been diagnosed with Plantar Fasciitis or have heel pain know how painful this condition can get. There are several different ways you can treat this condition and get good results. However there is one thing to remember, every treatment will not work for everyone. So just try them out and see how your heel pain feels using the following plantar fasciitis treatment options. Also, a treatment should be tried over a period of time, for sure it will not make your plantar fasciitis disappear over night.

1. Rest

This one is quite obvious. Rest, Rest and more Rest….The less you use your foot the more time the inflammation has to heal.

2. Ice

IceBottleLateral_Full

One of the best things you can do for your foot when your plantar fasciitis is acting up is to massage it with ice. This is very simple to do. Take a plastic water bottle, fill it and freeze it.

Once frozen, place it under your foot and slowly roll it from the heel to your toes. Do this for about 10-15 minutes a few times a day.

3. Streches/Exercise

There are a few essential exercises/stretches you should do to heal and also prevent future occurances of plantar fasciitis.

Plantar Fascia Toe Stretch

The first one that I use is to stretch out my toes. I stand with the affected foot on the toes and bend them back. This stretches under the toes and the bottom of the foot. Essentially this bends the toes upwards. You can also perform this stretch while sitting using your had to pull the toes upwards.

 

calf-stretch The next stretch is to the calf muscle. Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg.Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold the stretch for 15 to 20 seconds. Repeat 4 times.

IMPORTANT: Be sure to keep your back heel on the floor.

 

towel_stretch

The third recommended stretch is the towel stretch.  Place a rolled towel under the ball of your foot, holding the towel at both ends. Gently pull the towel toward you while keeping your knee straight. Hold this position for 15 to 30 seconds, and repeat 2 to 4 times.

 This will also stretch your calf muscle.

 

 4. Anti-inflammatory painkillers/Joint Creams

Any of the common anti-inflammatory painkillers will help to relieve some pain. Keep in mind this alone will not solve the problem and make the pain permanently dissappear. It will however make it a little more bearable. Some people have adverse reactions to taking too much anti-inflammatories. You might want to consider a natural alternative.

JointandMusclePainCream

Joint & Muscle Pain Cream

Pain Relief Complex

Pain Relief Complex

 

 

 

5. Orthotics/Insoles/Heel Cups

 There are all kinds of orthotics, insoles and heel cups available. These devices range from inexpensive to very expensive. Orthotics are usually custom made and molded to your feet. They are made to be put into your shoe to offer the most comfortable fit.

Insoles usually can be purchased in most drug stores, shoe stores and online. They are usually pretty inexpensive. They are also made to be placed into your shoe and can be moved from shoe to shoe. They are not customized to your own feet but do make a difference.

Heel cups are similar to insoles, but are just made to fit on your heel within your shoe. They are used to support your heel and protect it from further damage.

6. Night Brace

Pro-Tec Plantar Fasciitis Night SplintBraces for Plantar Fasciitis work by keeping your foot flexed at night so that your calf muscle does not have time to shorten and therefore tighten the plantar fascia. When this does happen, the pain you feel in your heel each morning when taking your first few steps occurs because the plantar fascia had time to tighten, and now walking on it, it must be stretched again.

 

 

7. Specialized Shoes

MW811BR_lgThe right shoes make all the difference in the world. Wearing supportive shoes that have the proper arch support and a slightly raised heel reduces stress on the plantar fascia.

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