Plantar fascia is a thick tissue on the bottom of the foot. It forms the arch of the foot by connecting the heel bone to the toes.When this tissue gets inflamed due to overstretching or overuse then plantar fasciitis occurs which makes walking extremely difficult and painful. The tissue can be overstretched due to sudden weight gain, long distance running or running on uneven surfaces or downhill, tight Achilles tendon, improper shoes which do not support the arch and flat feet or high arches.
This common complaint affects men and women between the ages of thirty to seventy who are very active. The pain usually takes time to develop and it can be either dull or very sharp. It worsens when you stand or sit for long periods, climb stairs or take your first steps after long inactivity. Often there is a constant burning and aching sensation in the heel and it becomes extremely stiff.
Easy Ways To Treat Plantar Fasciitis
Exercise is the best remedy to cure plantar fasciitis. Sit with your back straight, on a mat. Stretch your feet straight in front you. Move the toes of both your feet forwards and backwards.Your heels should be firmly planted on the mat and do not lift your knees when moving your toes. Do this exercise for fifteen minutes every morning and evening. This exercise will gently stretch the plantar fascia and increase flexibility.
Rest is very important to alleviate the pain. Stop doing aggressive activities and also those activities that increase the heel pain. Frequent short rest periods will not only reduce the swelling but will also heal the irritated tissue.You should be particularly mindful of not standing for long periods or walking too much. If you are overweight you should immediately adopt a fat free diet to reduce your weight to lift off the pressure from the heels.
Buy some foam pedicure toe separators. Whenever you feel the pain just insert them in between the toes. Keep them in place for ten to fifteen minutes.The toe separators will gently stretch the muscles of the foot and reduce the pain considerably. Continuous stretching in this manner will strengthen the muscles, remove the stiffness from them and will gradually increase their flexibility.
Ice is very good for reducing inflammation and pain. This common remedy is very useful for plantar fasciitis and can be used as frequently as you wish to or whenever the pain becomes intense and unbearable.Apply an ice pack on the foot, heels and toes and keep it for at least twenty minutes. The pain will subside almost instantly and bring great relief.
Turmeric has great healing powers and is an excellent remedy for reducing pain and inflammation. Its antioxidant and anti-inflammatory properties remove the stress and swelling from the tissue and reduce the pain considerably.Mix one teaspoon of turmeric powder in a cup of warm milk and drink once in the morning and once in the night before going to bed.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.