Plantar fasciitis is a common condition which can affect runners, people who carry extra weight, or anyone who spends a lot of time on their feet. It occurs when the plantar fascia become inflamed. The plantar fascia is a fibrous tissue which runs from the heel of the foot to the toes. When this fibrous tissue becomes swollen and inflamed you may experience pain and tenderness in your heel. You may also notice the pain is worse when you first get up in the morning, gets better as the day progresses, and then returns in the evening. While plantar fasciitis is painful, it rarely requires surgical intervention. Here are some simple solutions to help ease the pain and reduce inflammation.
Rest, Ice, and NSAIDS
Your first route of relief should be rest, ice, and over the counter medications known as NSAIDS (non-steroid anti-inflammatory drugs). These include aspirin, ibuprofen, and naproxen. Some examples of NSAIDS found in most stores include Bayer Aspirin, Advil or Motrin, and Alleve. This class of medications not only helps to relieve pain, but also acts to reduce inflammation and promote healing. Take a break from running or strenuous activity and let your feet rest. Ice packs applied to the bottom of your feet for 10 minutes a few times a day may also help speed relief. You can also freeze a partially filled bottle of water and roll it along the soles of your feet to aid in relief of pain and reduction of swelling.
Stretching Exercises
Sometimes the plantar fascia is irritated because the calf muscles are tight. This affects the way you walk or run and may put extra stress on this part of your foot. Stretching exercises help loosen up your calf muscles may help you find relief and prevent further occurrences of this condition.
- Stand and place one foot behind you. Lean forward, bend your knee, and grasp a chair or the counter and flex the foot behind you keeping your toes on the floor and gently stretching the calf muscle. Repeat five times and then switch feet.
- Sit on the floor with your legs out in front of you. Lean forward and grasp the toes of one foot and gently pull your toes while flexing your foot with the toes coming toward you. Hold the stretch for about 30 seconds Repeat three times and then repeat the stretch with the other foot.
- While sitting in a chair place a towel under your feet and stretch your feet out in front of you. Hold the stretch for around 30 seconds and repeat three to five times.
Your doctor may recommend you place orthotics into your shoes. These are inserts which support the foot and help prevent inflammation and damage to the foot. Heel cushions help absorb some of the stress from heel strike when running and walking. According to Podiatry Today there are several types of orthotics your doctor may recommend to help ease pain and prevent further damage. These range from over the counter silicon, leather, padded and unpadded, to custom built orthotics.
Your doctor may also recommend you wear night splints to help relieve pain. Night splints are also used in people who suffer from Achilles tendon pain. One study showed night splints help relieve plantar fasciitis pain in 11 of 14 patients involved in the study. Your doctor may recommend custom made night splints or you can find them in most drug stores and pharmacies. The splints immobilize the foot and ankle during the night and hold it in a position to help relieve pain.
Plantar fasciitis can be very painful, but there are simple solutions to help you get back to your regular routine. If you experience heel pain upon rising in the morning or after sitting for long periods talk to your doctor about ways to help relieve your pain and prevent further damage to your feet.
Kathryn McDowell is a health writer and recommends that you see your doctor if you experience heel or foot pain. Plantar fasciitis can be painful, but it can also be treated and prevented.
Article Source:
http://EzineArticles.com/?expert=Kathryn_McDowell
0 commentaires:
Enregistrer un commentaire