Try These Self-Help Tips and Stretch Therapy
Plantar fasciitis is a common condition that causes pain and discomfort in the heel and arch of the foot. It’s caused by inflammation or irritation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. This condition can be caused by factors such as overuse, foot structure, tightness, age, and weight. The good news is that plantar fasciitis can be treated with non-surgical methods. In addition to rest, ice, stretching, footwear, orthotics, physical therapy, and medications, there are other ways to self-help with healing from plantar fasciitis.
One of the most effective ways to deal with plantar fasciitis is by resting the foot and avoiding activities that cause pain or discomfort. Applying ice to the affected area can also help reduce pain and inflammation. Stretching the calf muscles and Achilles tendon can also help relieve tension on the plantar fascia. However, it can be challenging to stretch the foot and calf muscles on your own, especially if you’re dealing with pain and discomfort.
Here are some additional ways to self-help with healing from plantar fasciitis:
Massaging the foot and calf muscles can help reduce tension and improve blood flow to the affected area. You can use a tennis ball, foam roller, or massage ball to massage the foot and calf muscles.
Set a timer for 10 minutes and intermittently soak the foot for 30 seconds on and off. Do this 3 times per day.
Wearing shoes that provide good arch support and cushioning can help reduce pressure on the plantar fascia. Avoid wearing shoes with high heels or thin soles.
4. Night Splints
Wearing a night splint can help stretch the plantar fascia while you sleep, which can reduce pain and stiffness in the morning.
Taping the foot can provide support and reduce tension on the plantar fascia. You can use athletic tape or kinesiology tape to tape the foot.
Taking supplements such as omega-3 fatty acids, vitamin C, and turmeric can help reduce inflammation and promote healing.
7. Calf Stretching
Sit on the ground with your legs straight out in front of you. Wrap a towel or band around the ball of one foot and gently pull the foot toward you, keeping the knee straight. Hold for 1-2 seconds, release, and repeat 10-15 times on each side.
While these self-help methods can be effective, it’s important to note that plantar fasciitis can be a stubborn condition that may require professional treatment. StretchSPOT’s Stretch Therapists can help relieve tension and tightness in the foot and calf muscles, and alleviate plantar fasciitis pain with our unique method that combines Active Isolated Stretching and myofascial release. Our experienced therapists work with clients to create customized stretch programs that target specific areas of the body and address individual needs and they can advise you on specific self-stretching techniques to keep the Plantar Fasciitis at bay.