If you are suffering from plantar fasciitis, you know how difficult it is with the pain. It is a common ailment of the food that result from repetitive strain injury due to walking, long distance running, hiking and soccer. In some cases, standing for a long time on a hard surface on dancing can also cause plantar fasciitis.
Get some rest
If you have pain in your heels, you should get some rest. Do not try to walk long distances or stand for too long. You can apply an ice pack to the affected area to get rid of the pain. Do this if you times during the day for 10 to 15 minutes and you will get relief from the pain. However, there are some exercises which can stretch your plantar fascia and thereby help you to relieve the pain.
Get the right shoes
If your shoe does not provide the necessary support, it can strain your plantar fascia. To support your feet, you should get shoes which you can lace up. The shoes should also have moderate to low heels along with support and cushioning for the arches and heels. If you are suffering from plantar fasciitis, you should not wear high heels of flats. If you take part in some sports are physical activity where your feet is stressed, issued choose the right pair of shoes. Also remember to change your shoes after every 350 miles.
There are orthoses which are insoles that you can use inside your shoe. There are good for you because they support your food and help your heels to get better.
Strengthening and stretching exercises
Strengthening and stretching exercises will help you to improve the strength of your feet and heel so that you can get rid of the pain. You need to make sure your ankle, achilles tendon and calf muscles are flexible because they will help you to prevent plantar fasciitis. To make them strong and flexible you need to perform some exercises. Simple stretching exercises can help you to do that. You can start by stretching your plantar fascia in the morning just after you get out of bed.
Towel stretch is an exercise where you look at our low around your food and pull your toes inward. Do not bend your knees. This is a very good stretching exercise which will help you to improve flexibility and strength. You need to do this at least several times for each foot.
Wall stretch is another exercise that will strengthen the calf muscles. To perform this, you need to stand with your feet together and put your palms against a wall. Now take a big step forward and ensure lots of gap between your front and back leg. Shift your weight on the front leg and bend at the knee while keeping your back leg straight. Both the heels should be planted firmly on the ground. Lean forward into the wall and hold that position for 30 seconds. You will feel a stretch on the back of the rear leg. Return to the neutral position and repeat on the other side.
Acupuncture can help you to get rid of fascia pain. You will need a few weeks of treatment which will stimulate classical acupoints and will provide significant relief.
Plantar fasciitis can be treated with a combination of oral medicines and topical application of herbal formulations available in Ayurveda. You need to take eranda taila (castor oil) and shunti kashaya (a reduction of dry ginger powder in water) or really on an empty stomach.