Plantar fasciitis is a health condition that causes pain in your foot.
In particular, this health condition affects the heels of your feetIt can occur either in one foot or bothThe condition usually occurs when there is inflammation in your foot’s plantar fascia ligamentsIf you want to know how to fix plantar fasciitis, we have evidence-based treatment options that you can apply or use at home.
Essential oils have been found useful in treating inflammatory diseases. For example, lavender is an essential oil with excellent anti-inflammatory properties, which can reduce the pain caused by damaged plantar fascia ligaments.
To use lavender oil, you need to dilute it. For dilution, health experts recommend adding carrier oils like coconut and olive oil. Next, take a small amount and apply it to the affected area. Slowly massage your foot.
Orthotics and shoes
Use footpads and orthotic shoe inserts to distribute the weight evenly. This, in particular, is useful when you have high arches. You can buy orthotics pads at your local pharmacy shop.
You can also order the pharmacy to make a customizable orthotics according to your size for better effect. Don’t use orthotics for more than two weeks. Besides, you must wear shoes that provide arch support. We suggest wearing low-heel shoes. This will support the plantar fascia ligaments and prevent inflammation.
Wear a night splint
If you want to relieve your plantar fasciitis, you can use night splints. It helps you stretch your calves and arches overnight. If you have a long-term or chronic health condition, then night splints are the best solution to fix the issue. Night splints come in both soft and hard models. Doctors recommend wearing it for at least three months.
Buy new athletic shoes
A lot of people do exercise regularly and we all know that exercise without shoes is pointless and not beneficial. If you have old athletic shoes, you should replace them with new ones.
If you have blisters on your feet, pain in the back, legs, and feet, as well as the molding of insoles, then you need a new pair of shoes. It is because these symptoms can cause plantar fasciitis.
Also, if you are a regular runner, you should replace your shoes every 500 miles. For nonrunners, we recommending replacing shoes twice a year. However, this also depends on how often you wear the shoes.
Stretch and Massage
Stretching the arch of your calf and feet has been found useful to relieve the pain. For instance, you can lunge forward with one leg and get the affected foot on close to the ground.
Likewise, you can apply massage methods to relieve the pain in your feet. We recommend massage using your thumbs and slowly rub your heels and arches. Most people use golf balls to massage their arches.
This is an easy method. You need to place your foot on the ball and while doing this, make sure you are in a stable position. Next, start rolling the golf ball under the arches. Regularly doing this will relieve pain in your feet.
Use Ice Pack
An ice pack helps reduce inflammation. Use a thin towel or soft cloth and cover your ice pack in it. Next, you need to hold the towel over the painful heel area. The best way to relieve pain is by holding the towel that contains ice cubes for 15-20 minutes. Also, you can roll ice cubes under your heels just like the golf ball.
You may not know but extra weight is one of the main causes of plantar fasciitis. It is because the extra pounds you have gained recently can put a lot of pressure on the plantar fascia.
So, if you are overweight or obese, it is important to lose a few pounds. This can help reduce the problem of pressure on your fascia ligaments. The best way to lose weight while suffering from plantar fasciitis is intermittent fasting, keto diet, vegetables, fruits, etc.
NSAIDs such as Motrin, Advil, and ibuprofen are medicines for reducing body inflammation. Before taking these medicines, you need to consult with your doctor. Don’t abuse the drugs for quick pain relief.
Visit your doctor
You can apply the above-mentioned treatment options yourself. However, if you think the condition is getting intense and you have more pain, as a last resort, you should visit your doctor. The doctor will perform an x-ray of your heel and foot. He may prescribe you certain exercises and medicines.
You may also go for a steroid injection and physical therapy. Sometimes, you need rest to fix your plantar fasciitis. This condition can occur due to high-intensity exercise and sports. Just like we need rest to soothe our muscles, it is important to give your feet a break.
Don’t play sports for a few days. This will help reduce inflammation in the heel area. If you still want to do some activities, we recommend you to go for swimming. It is a low-impact physical activity. Cold compresses are also good to relieve pain. Lastly, the aforementioned methods are useful and can heal your plantar fasciitis.