Plantar fasciitis sufferers are accustomed to pain in their heels and down the bottom of their feet. Inflammation or degeneration of the plantar fascia, the strong ligament that links the heel to the front of the foot, causes this vexing ailment.
It’s fairly uncommon to experience a mild discomfort that quickly worsens into a sudden and excruciating agony. Plantar fasciitis treatment solutions, fortunately, are available to alleviate discomfort and increase mobility. This means you may resume your regular exercising, walking, or even stair climbing routine with ease.
Plantar Fasciitis and Its Mechanics
One of the most frequent foot problems is plantar fasciitis. Unsupportive footwear, heavy weight, long periods of standing, poor pronation and foot mechanics, or exercises that impose a lot of stress on the heel are all factors that can cause or exacerbate plantar fasciitis.
Because the muscles in our feet tense up while we sleep, most people report feeling their worst first thing in the morning.
Plantar Fasciitis Pain Relief with Stretches and Massage
Plantar fasciitis is a painful condition, but there is a lot we can do at home to alleviate the pain and lessen sensitivity.
Resting the foot, chilling it to reduce inflammation, and using anti-inflammatory over-the-counter medications can all be used as part of a holistic therapy strategy to calm the injured ligament and get you back to normal.
Stretching and massages are another important part of many plantar fasciitis treatment strategies. These procedures aid in the loosening of the tense ligament and the promotion of blood flow to the area.
Massages for Plantar Fasciitis
Stretching and massages should feel pleasant or somewhat unpleasant, but never painful. Use less pressure or take a pause if you feel you’ve pushed yourself too far.
To begin, check out some of the most common massage techniques.
Massage of the Heel of the Hand
Massage the sole of your foot with the heel of your hand, going from the heel to the toes. Begin with light pressure and progressively increase it.
Pushes with the thumb
Use your thumbs to rub the sole of your foot for more targeted pressure. Begin from the heel and work your way to the toes for 1-2 minutes per foot.
Pulls with the thumbs
Switch it up by going in opposing directions with both thumbs on one foot. Begin by placing both thumbs in the middle of your foot, then pulling one towards the right side and the other towards the left. Repeat this process two or three times more to cover the whole length of your sole.
Massage with a ball
Place a ball beneath your arch and roll it back and forth while pressing down on it. This is an excellent approach to apply more pressure than your hands are capable of. Any ball tiny enough to fit beneath your foot, such as a golf ball, dryer ball, or tennis ball, can be used.
Stretches for Plantar Fasciitis
Overuse injuries that cause plantar fasciitis become less likely as your ligaments become stronger and more flexible.
Stretching can assist loosen stiff muscles, which is especially useful in the morning to counteract the tightening that might occur while we sleep.
Here are several stretches that will help you loosen up tight fascia.
Stretch your toes
This is a terrific stretch to do first thing in the morning before getting out of bed. Pull your big toe up and back towards your ankle with your hand. For at least 15 seconds, hold this stretch.
Stretching a towel
Wrap a rolled bath towel around your feet and stretch your legs out so you’re only clutching the towel’s ends. Pull the towel towards you as you grip the ends, stretching your feet back towards your torso. Hold the position for 15-30 seconds.
Calf Stretch and Plantar Fascia
For stability, find a set of steps and grip the railing or banister. Stand with your heels dangling over the edge of the step, then relax your calf muscles to allow your heels to drop lower than the rest of your foot.
How Plantar Fasciitis Can Be Helped With Custom Orthotics
Investing in a pair of custom orthotics, which provide firm arch support and can help decrease discomfort, is another option to improve plantar fasciitis. Many doctors and podiatrists advise persons with plantar fasciitis to wear shoes as much as possible, so make sure they provide the support you require.
We offer orthotics that are custom-made to your exact specifications at IDEASTEP Orthotics, so you don’t have to worry about finding the perfect fit. We can even put them in the shoes of your choice before shipping so they’re ready to wear when you get them.