The plantar fascia is the ligament that connects the heel of the foot with the toes. When your ligament is inflamed, you can experience frequent pain in the heel or arch of the foot. The pain is often stronger first thing in the morning, or when you’ve been walking or standing at length. The common condition is called plantar fasciitis.
If you’re struggling with the near-constant discomfort from plantar fasciitis, read these simple tips to get relief and rectify the problem:
1. Stretches
Stretches can do two major things to alleviate irritation and discomfort: they will loosen the tightness of the ligament, and they will strengthen the limbs over time. By incorporating plantar fasciitis stretches into a daily exercise regimen or night-time routine, you can achieve positive long-term results.
To deal with the ligament directly, take off your shoes and socks so that you’re barefoot. Sit down on a chair, loop a tea towel under the arch of one of your feet. Push outward with the foot while pulling back with the towel for gentle resistance. Do this several times with each foot.
You should also stretch out your hip flexors because they can contribute to this painful condition. Strained hips create a domino effect on the limbs, changing your gait, tightening your calf muscles and overworking the plantar fascia. Many yoga routines incorporate stretches that work out the hip flexors like the pigeon pose or the bound angle pose.
Sitting too much will tighten hip flexors. Try to break this cycle by getting up from your desk or couch more often.
2. Massage
One of the best treatments for painful plantar fasciitis is massaging the arch of the foot — this can be achieved with the help of a professional masseuse or completed on your own. If you’re doing it yourself, you can use your hands to loosen the tight ligament, or you can use a tennis ball. For the tennis ball, place it under the arch of your foot and roll it around your sole. Repeat the step with the other foot.
3. Change Your Footwear
One of the most common plantar fasciitis causes is over-pronation or flat feet — this means that the weight doesn’t distribute properly across the foot. The biomechanical issue puts more stress on the plantar fascia, leading to inflammation and discomfort.
That’s why orthotic shoes and custom orthotic inserts are excellent non-surgical methods for plantar fasciitis treatment. These will counter-balance the vulnerabilities caused by overpronation, giving your heel and arch the additional support they need for everyday activities.
You can click here to see your orthopaedic footwear options from a variety of trusted brands like Sorel, Birkenstock and Mephisto. We have shoes for every possible occasion. We have stylish dress shoes for the office, sneakers for the gym, sandals for the beach, slippers for the house and more.
For immediate relief from a bad flare up, give your feet a break. If it’s happening in the middle of a jog, walk or workout session, understand that you are putting your feet under duress. Stop doing the activity and give your feet time to rest. When the pain and discomfort are hard to ignore, press a bag of ice or chilled gel pack onto the area. An over-the-counter anti-inflammatory can also reduce symptoms in a short amount of time.
