So, you have Plantar Fasciitis? First, we recommend reading our post HERE to find out why you may be experiencing this. Learning the reason why will help you change your habits, or shoes 😉, and help to prevent future injury, pain, inflammation, and possible surgery. Already know what is causing your pain and just looking for some solutions and relief?
Here are some easy things you can do at home to help relieve your pain and reduce swelling:
- Resting the affected foot is the first and foremost thing you should do. Especially if the inflammation is caused by repetitive strain. This will allow the inflamed tissue time to heal and repair itself.
- Over-the-counter pain relievers such as ibuprofen can also be helpful in managing pain and reducing swelling. This is not a long term solution to helping your pain go away permanently but will help you manage in the short term.
- Try out SOLEMENDER - Solemender is a massage roller and icer in one that is easy to use and provides instant relief. It was created by a doctor to help those with plantar fasciitis experience lasting relief in the comfort of their own home. You can use Solemender while watching TV, eating dinner, or chatting with friends. Just pull the ice roller out of the freezer and roll your pain away.
- Waiting for your solemender to get delivered? In the meantime, traditional ice therapy can be a helpful treatment for reducing pain and inflammation associated with plantar fasciitis. Typically, it's recommended to apply ice to the affected area for about 15-20 minutes at a time, several times a day. It's important to use a barrier, such as a towel, between the ice and your skin to avoid damaging your skin.
- Stretching your calf muscles and the bottom of your foot can also be very helpful. Remember to start gently and slowly increase the intensity of the stretch over time. If you experience any pain or discomfort, stop the stretch and consult with a healthcare professional. Here are three stretches that you can try:
- Towel stretch: Sit on the floor with your legs straight out in front of you. Loop a towel or resistance band around the ball of your foot and gently pull it towards you while keeping your knee straight. Hold for 15-30 seconds and repeat several times on each foot.
- Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Step one foot back and keep it straight with the heel on the floor. Bend your front knee and lean towards the wall until you feel a stretch in your calf. Hold for 15-30 seconds and repeat several times on each leg.
- Foot roller stretch: Sit on a chair and place a foot roller or a tennis ball under your foot. Roll the arch of your foot back and forth over the roller, applying gentle pressure. Repeat for several minutes on each foot.
- Remember to start gently and slowly increase the intensity of the stretch over time. If you experience any pain or discomfort, stop the stretch and consult with a healthcare professional.
- Change your shoes! Find shoes with proper arch support for your foot. This will help distribute your weight more evenly and reduce inflammation to the plantar fascia
With these easy home remedies you can help relieve your foot pain and inflammation today! However, be sure to identify the cause of your inflammation as well to help prevent further injury to your plantar fascia.