Plantar Fasciitis is a real problem for many people, if you have felt an excruciating pain in the bottom of your foot when you get out of bed in the morning, you’ve probably had some experience with this condition.
Plantar Fasciitis (PF) is the medical term caused by the inflammation of the Plantar Fascia (the connective tissue that runs along the bottom of your foot).
For active people, plantar fasciitis is often associated with overuse or a sudden change in activity, and temporarily easing off of activity can be part of the solution. In more sedentary people, weight gain is usually a major contributor to plantar fasciitis and a weight-loss plan could help alleviate it.
There are other factors that can cause Plantar fasciitis like previous foot injuries, poor arch support, or tight muscles around the foot. While there are some very interesting and advanced treatments to help get rid of your pain and discomfort, there are some simple Do It Yourself things to help prevent and possibly reverse Plantar Fasciitis.
1. Calf Stretching In Bed
You may have experienced a horrible pain when you step out of bed, that’s the worst way to start your day. What’s worse is that those first steps are enough to worsen your Plantar Fasciitis condition and make you feel more pain. This happens because your calf muscles are tight and they pull on your heel bone, which makes your plantar fascia very tight and prone to injury. Try this exercise before you step out of bed everyday: To help loosen your calf muscles, take a belt or a towel and loop it around your the ball of your foot. Keeping your leg straight, gently pull towards your body until you feel a stretch in the lower part of your leg. Hold it for 30 seconds and repeat up to 5 times.
2. Calf Stretching Standing Up
Calves have two main muscles that attach to the heel, so we’ll work on stretching them both out. Stand against a wall and slide one leg back, pushing the heel down towards the floor(Figure A). When you feel a stretch in the lower part of your leg, hold it for 30 seconds. After those 30 seconds are up, bend your knees until a deeper stretch is felt a bit lower in the leg (Figure B). Again, hold this stretch for 30 seconds and repeat this until you’ve done it 3 times on each leg.
By performing these basic stretches, you will definitely be on your way to developing overall flexibility, that is why stretching out the muscles in the lower leg is an integral part of recovery.
3. Wear Compression Foot Sleeves
The Plantar Fasciitis Compression Foot Sleeves provide support and compression, improving circulation which helps reduce inflammation on the plantar fascia area. You can wear them all day under your regular socks. They are specially useful for those days where you need to be standing on your feet or walking all day.
4. Foot Ball massage
Everyone loves a good massage, but since this is a DIY guide, let’s get creative and use a tennis ball, golf ball, or whatever circular-shaped object you can find around your house. Just place the ball on the floor and gently roll it under your foot for a couple of minutes. The movement will help loosen up your plantar fascia, making it much less likely to become irritated.
If you want a deep massage, just put more pressure on the ball, you may feel some soreness, so make sure to back off if you feel pain.
5. Ice Massage
This is very similar to the Ball Massage, but it helps to reduce inflammation. You can freeze a water bottle and roll it under your foot at the end of your day. The low temperature will help contain the inflammation. If you feel that it is too cold to handle, try to do it with your socks on.
Please keep in mind that while all this tips have been proven to help fight Plantar Fasciitis, they need to be done on a regular basis for best results. For some people it can take a few weeks of consistent work to notice an improvement. If you don’t notice and improvement after making an honest effort, it will be advisable to seek professional advice from your doctor.