10 Mar Plantar Fasciitis – Give me that quick at home fix!
We know how it happens, now what’s something we can do to get rid of this pain? As discussed in the previous blog, plantar fasciitis is a disorder of the thick, fibrous connective tissue that runs underneath the balls of our feet and inserts in our heel. Below are a few tips to relieve some of the pain:
- Give it some warmth! Place a warm wheat bag underneath your heel, right at the site where it is sore for 10 – 15 minutes. Gentle heat helps encourage inflammation at the site of pain, which is needed to progress through the healing phase. Do this twice daily.
- Wear good shoes: If you are getting pain while wearing old, worn out shoes or havianas, then these need to be put aside. They may be a contributing factor for the pain and should be avoided until your heel has settled. Wear shoes that are enclosed or have suitable ankle support, such as sandals.
- Release tight muscles: Since treating the calves is vital in relieving plantar fascia pain, this can be done at home before seeking podiatry treatment. This can be done by using a foam roller or massage ball, and gently massaging through trigger points (tight points in your muscle) a few times per day.
- Avoid anti-inflammatory medications: While it may be tempting to have medications for pain relief, they should be avoided where possible. Anti – inflammatory medications have shown to delay tissue healing and, while it may provide you with temporary pain relief, can delay how long it takes for your pain to heal.
While these quick treatment options may help relieve some of your heel pain, seeing a health professional will provide you with more direction in the most effective way to do this. If you are struggling with ongoing plantar fasciitis, let the inner west podiatry team at SOLE – LUTION PODIATRY help you. You can reach us on 02 9569 5145 or book online at https://sole-lutionpodiatry.com.au/book-online/.
Sole – Lution Podiatry