Suffering from plantar fasciitis can be really painful and annoying. That type of inflammation around the bottom of the foot can really make your daily movements difficult. Thankfully, there are nowadays, various ways that can help relieve the pain that inflammation causes. Most of those ways are naturally-based and require no expert assistance. Here are some tips on how to cure plantar fasciitis in one week!
What exactly is plantar fasciitis?
Plantar fasciitis is actually the inflammation that occurs on a fibrous tissue band situated around the bottom of your feet. This tissue band stretches from the top of your heels to your toes and when it becomes overstretched, you experience swelling and pain in the area. Plantar fasciitis mostly appears in women wearing high-heels for long hours, but it is also, quite common in people standing on their feet for a long while. Moreover, if you put too much stress on your heels, for example through long-distance running or aerobics, you may also, develop this type of inflammation.
How to cure plantar fasciitis in one week
Although it may seem difficult and painful to deal with plantar fasciitis at first, there are some natural ways that can really improve your current condition considerably.
Rest your feet
The first thing you should consider doing if you suffer from this condition is to give your feet some rest. The less pressure you put on your feet, the less time they will need to heal properly. It is also, vital that you avoid exercising on hard surfaces for at least a week. Prefer running or generally exercising on grass or a specifically designed rubber track. Patients should also, perform easy stretches throughout the day to avoid stiffness from occurring.
Rub ice on your feet
In order to relieve pain caused by plantar fasciitis, you should rub ice on your heels daily. You can use a full water bottle that you have previously placed in the freezer for a few hours and gently massage your feet and heels for some minutes. The inside of your arch should be massaged thoroughly to reduce inflammation.
Wear some night splints
Night splints are an excellent way for your feet to rest while you are sleeping at night. These splints can keep your feet at a 90-degree angle and hold your toes in a perfect upward position. Stiffness and cramping will be prevented and throughout the night you will maintain a light and constant stretch that will prevent further deterioration of the inflammation.
Choose your shoes carefully
Athletic shoes and particularly those featuring a well-cushioned sole should be your choice when you suffer from plantar fasciitis. The shoe should not twist or turn and it should keep your feet and ankle stable at all times. To maximize the shock absorbance properties of the shoes, place orthotics in them. That will add extra cushioning for your feet. In every case, avoid walking around barefoot even around your house if you don’t have a carpet on the floor. Even the slightest exposure to pressure can deteriorate the whole condition.
Take a non-steroidal medicine
Pain relievers, like ibuprofen or naproxen that have also, some considerable anti-inflammatory properties are excellent choices of medicine when you suffer from plantar fasciitis. They will help you deal with the pain and they will reduce the whole swelling quickly. Go with either a pill or cream form. In each case, those pills can help in the whole fighting against plantar fasciitis, but it is vital that you combine them will all the steps mentioned above.
In most cases, following those simple, daily tips can help in diminishing the whole plantar fasciitis effects in just one week period of time. However, if your condition seems to get worse after that period of time, you may need to visit a physical therapist. He can present you with a special rehabilitation program and specific stretching exercises that can relieve the symptoms of that health issue if all the other natural methods have failed. It is always possible that you may need physical therapy to correct your alignment tissues in the back. Plantar fasciitis can be the result of your body being unable to bear its weight correctly and evenly.