Posts Tagged ‘ How long is recovery from plantar fasciitis ’

How To Treat Plantar Fasciitis At Home: 5 Self-Care Tips

October 31st, 2017 by Kylie Jane

If you’ve ever suffered from plantar fasciitis, you’ll know just how painful it truly is. Regardless of how you managed to injure yourself, finding ways of making it all better is always top priority – especially when it involves a foot.

As a newly-injured plantar fasciitis sufferer, knowing how to treat plantar fasciitis at home seems like the most logical and often least expensive way of achieving results. Thus, without having to leave the comfort of your home or even the couch, always consider implementing the following self-care tips in order to relieve the pain and ‘heel’ up fast.

1. Stretching exercises.

Stretching out your calf muscles, feet, lower leg muscles, and toes will enable you to move around more freely – minimising the pain and inflammation caused by plantar fasciitis. Thus, you can either roll an iced bottle under your foot for a couple of minutes per day, place your injured foot behind you whilst leaning forward against a wall in order to stretch your calf muscles, or by holding onto your flexed feet in the morning whilst sitting up in bed, pulling your feet towards you.

This will stretch out the necessary muscles which may have contracted during the evening.

2. Soak in Epsom salt.

Simply place two-three tablespoons of Epsom salt in a large bowl with warm water. Soak your feet twice a day, repeating this process a few times per week. Epsom salt assists in the healing of connective tissue and muscles, relieving the pain and inflammation simultaneously. Thus, not only is an Epsom salt soak essential when treating plantar fasciitis at home, it’s also excellent for healing muscles after a rigorous workout.

3. Cold compress with ice.

Healing plantar fasciitis is all about reducing inflammation, which is where ice comes in quite handy. Place a few ice cubes in a towel and press it onto the affected area. Hold it in place for approximately five minutes. Repeat this treatment a few times per day or after any activity which causes pain.

4. Add arch support.

It’s crucial that steps are taken to support your plantar by adding arch support in your shoes – bumping up your arch in order to avoid stretching. According to San Diego-based running coach Jon Clemens, “Get a commercial insole with an arch bump to push on the plantar and keep it from flexing—it doesn’t matter if you’re an under or overpronator; the plantar needs to be supported and strengthened. Wear the support in all shoes, if possible.”

5. Introduce anti-inflammatories.

You can either do this by adding prescription or over-the-counter anti-inflammatories or you can choose the natural route: ginger. You can add one tablespoon of grated ginger to one cup boiling water and enjoy a cup of ginger tea two-three times per day. Add a hint of honey if ginger isn’t a fan favourite.

Bonus tip: Alternatively, seek professional help.

Regardless of whether you introduce the above-mentioned home remedies into your daily life, it’s also important to try physiotherapy for plantar fasciitis. This will ensure a proper diagnosis before starting any treatment – ensuring that the correct treatment is chosen without venturing on a wild goose chase. “We also supplement our treatments with corrective exercise prescription, postural exercise and ergonomic advice, to ensure not only short-term relief from pain but prevention in the longer term.”

Despite the pain, you don’t necessarily have to suffer. By incorporating the above-mentioned plantar fasciitis treatment exercises and tips, you’re bound to improve the flexibility and increase the healing process – turning plantar fasciitis into a distant memory.

At The Glen Back Care & Sports Therapy, we use effective ‘hands-on’ treatment methods in order to get you back on your feet as soon as possible. Contact us for plantar fasciitis physiotherapy treatment.

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