Plantar Fasciitis can be caused by many different factors. Some of those include overuse, strain, and inflammation of the plantar fascia which is a ligament that connects the heels to the toes. When you injure your plantar fascia doctors refer to it as plantar fasciitis.
This condition usually resolves by itself within 6-18 months but you can speed up the process with the finest stretches and exercises for plantar fasciitis. If you are consistent in stretching and taking care of your condition you should recover within 6 months! This foot stretches help this condition by relieving pain, they improve muscle strength and improve foot flexibility in your muscles and ligaments.
Here we are going to share with you some of the best stretches for plantar fasciitis and some other great home remedies that should help you feel better in no time.
What Causes Plantar Fasciitis Pain?
Plantar fasciitis often described as the overuse injury meaning that there has been repeated pressure on this area. It typically occurs while doing sports-related activities that involve running or jumping. Also, something not mentioned quite often is that plantar fasciitis can also occur from poor footwear choices, so bear in mind that the next time you go shopping for footwear. You can look for the best slippers to wear when you have plantar fasciitis, wearing those will help to relieve the pain.
Apart from sport-related activities, there are several more factors that increase the risk of developing plantar fasciitis and those are :
- Age (people above 30 are at higher risk)
- Obesity (Being overweight puts the plantar fascia under pressure)
- Long standing hours (Standing on hard surfaces for a prolonged time causes tissue damage)
What Stretches Can You Do?
These stretches can reduce tension and pain in your feet and your calves. You are free to do them several times a day and teys should be able to relieve you from pain.
Foam Roll
Find any kind of round object like a tennis ball a place it under your foot. Then simply start rolling it back and forth this should help with tight foot muscles. You can also use a rolling pin or a golf ball or you can buy a specialized foam roll for even better results. Do this for about 2 minutes several times a day. You should always do this while sitting.
Plantar Fascia Stretch
Start by comfortably sitting on a chair and cross your injured heel over your leg. Hold your injured foot in your opposite hand and start pulling your toes towards the shin to create tension. Then place your free hand on the bottom of the foot so you can feel the tension in the plantar fascia. Hold it in this position for around 15 seconds and if it difficult for you to reach use a towel. Repeat three times several times a day.
Foot Flexing
Start by placing a mat on the floor and sit with both of your legs straight. For this stretch, you are going to need an elastic stretch band that you can find on Amazon and similar sites. Then wrap around the elastic stretch band around your foot and hold the ends in your hands. Then gently point the toes towards the ground and slowly return to the starting position. Repeat 12 times. This will help with blood flow which relieves tension in your calves and helps with pain.
Other Remedies
Apart from these stretches, you can also try some of these common home remedies.
This will sound pretty obvious but it must be said — you need to rest! If possible rest for a few days and ice the area for around 20 minutes a the time. To reduce swelling you can add compression to your foot with a soft wrap.
A foot massage is always welcome and in this case even necessary. Try to massage the foot around the injured area and some people claim that massages with an ice bottle can really help with the pain.
For some severe cases wearing a splint can help during the night by bracing your foot and ankle in the right position.
Also under no circumstances should you wear flat footwear. Flat footwear can cause many problems for people who don’t currently have them and especially to people who suffer from this condition. Also while you are at home it’s best not to go barefoot because not only is it bad for your overall health they can also deform with time.
Anti-inflammatory medication like ibuprofen is often prescribed for pain and the reduction of inflammation.
If all else fails, contact your doctor and he might suggest some of the following options:
- Physical therapy
- Cortisone injections
- EST
- Acupuncture therapy
Conclusion
Although plantar fasciitis can usually be resolved by itself it’s won’t hurt to speed up the process with some of these stretches and home remedies we provided for you. This condition is no joke and you should make sure you do these exercises consistently because numerous studies have shown that people who suffered from plantar fasciitis were more likely to have it again. So make sure that you do these stretches and exercises, try some of the home remedies, listen to your doctor and treat your self with a pair of fantastic and comfortable new footwear.
