Treat Planter Fasciitis
Planter fasciitis occurs when fibrous tissues on the soles of the feet become inflamed. Inflammation is usually caused by overuse or tightness of the calf or foot. Other causes include arthritis, being flat-footed or overweight. Symptoms include pain on the soles of your feet, heel pain and swelling. There are treatments available that can help relieve the symptoms of planter fasciitis. Read on to learn treat planter fasciitis.
Instructions
1. Apply ice. Ice can help reduce the inflammation to the fascia. The fascia is the tissue from your heel to the base of your toes. Applying ice may also reduce the pain. Apply the ice for 20 minutes four times a day.
2. Put your feet up. Try to avoid being on your feet for long periods of time. If your job involves a lot of walking and standing try to take frequent breaks to rest . Elevate them when you can to help reduce swelling.
3. Wear a splint to stretch the fascia. A splint can be worn around the calf and foot while you sleep. The splint gently stretches the calf and fascia while you sleep. This reduces tightness in the morning. A podiatrist can inform you if this would help treat your planter fasciitis.
4. Use a heel cup. These are worn inside the shoe to provide a cushion. It will absorb some of the shock and stress placed on your heel.
5. Get an injection. Steroids can be injected into the foot to help reduce pain. This will only provide relief temporarily and would need to be repeated periodically. Over-the-counter non-steroid anti-inflammatory medication may also be taken orally to help reduce pain.
6. Do stretching exercises. Get a referral from your doctor for physical therapy. A therapist will teach you exercises that lengthen the fascia. This may help to reduce pain.
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