Plantar fasciitis is a common foot condition that causes pain in the heel and arch. It is caused by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. Plantar fasciitis can be caused by a number of factors, including overuse, poor footwear and genetics.
There are a number of things you can do to improve foot pain with plantar fasciitis. Here are 5 tips:
- Stretch your calves and Achilles tendon. Tightness in the calves and Achilles tendon can put stress on the plantar fascia, so it is important to stretch these muscles regularly. You can do this by standing facing a wall and leaning forward, keeping your back straight. You should feel a stretch in the back of your calves. Hold the stretch for 30 seconds and repeat 3 times.
- Roll a frozen water bottle under your foot. This can help to reduce inflammation and pain. You can also use a tennis ball or lacrosse ball. Roll the ball under your foot for 5 minutes, 3 times a day.
- Wear supportive shoes. Shoes with good arch support and cushioning can help to reduce stress on the plantar fascia. Look for shoes with a low to moderate heel and a wide toe box.
- Get some strength and movement in your calf and Achilles tendon. Strengthening the calf and Achilles tendon through range can help to facilitate and support the natural arch created by the plantar fascia at the bottom of your foot.
- Rest. If your foot pain is severe, you may need to rest from activities that aggravate it. This may include running, walking or jumping.
If you have tried these tips and your foot pain is not improving, you should see a physiotherapist for proper assessment and treatment. They can help you to develop a more comprehensive treatment plan.
Here are some additional tips to help prevent plantar fasciitis:
- Maintain a healthy weight.
- Wear supportive shoes when you exercise.
- Stretch your calves and Achilles tendon regularly.
- Avoid walking barefoot on hard surfaces.
- Replace your shoes regularly.
By following these tips, you can help to reduce your risk of developing plantar fasciitis and improve your foot pain if you already have it.
I hope this helps!