Plantar Fasciitis is extremely painful and can cause all sorts of practical issues, so how do you help mitigate it?
Use A Ball To Massage Your Feet
Massaging the bottoms of your feet with a hard ball like a mobility ball or a golf ball can go a long way toward relieving the pain of plantar fasciitis. Anytime your feet start to hurt, all you have to do is roll the ball around using the bottom of your foot, making sure to maintain pressure so that you get a deep massage.
This technique works by distracting your brain from the pain and increasing the circulation to the bottom of the feet. If any minor tears on the ligament itself have healed incorrectly, it can result in adhesions. Massaging the bottom of your foot with a firm ball can help break up these adhesions, providing further relief. You may even want to experiment with keeping the ball in the freezer to provide a cooling sensation during your massage.
Ice Your Feet
Many people find that icing their feet provides instant relief from the pain associated with common foot conditions such as heel spurs or plantar fasciitis. Best of all, you don’t have to worry about water dripping everywhere when you use the right tools. For instance, they make special slippers that can hold an ice pack next to your feet without creating a mess in the process. These slippers are practical enough to wear at work, meaning that you can get relief even when you are on the job.
Reduce Pain Through Stretching
There are quite a few different stretching exercises that you can use to relieve the pain associated with plantar fasciitis. Stretching your feet can help them become stronger and more flexible, helping to relieve pain in the process.
You may need extra equipment to perform some of the most effective stretches. For instance, some stretches require you to be near a wall or a stairway whereas others require you to use a belt or a pebble. Using these simple tools, you can stretch your way to relief.
Experiment With Dry Cupping
Although this technique is a bit unusual, it can be quite effective. Dry cupping relies on using a cup to create a vacuum on the bottom of your foot. This can improve circulation to your feet while simultaneously helping to break up any adhesions that may have formed on the plantar fascia. You can find kits that are designed for dry cupping for very little money. Keeping one of these kits on hand while you are at work can make it easy to get relief anytime you need it.
Look Into Using Toe Separators
If the tendons in your feet shorten, they can become tight and painful, causing the toes to curl in. Toe separators can help counteract this problem by gently stretching out these tight tendons. They can also boost blood circulation, helping to break up any adhesions. Combined, these actions can provide quick relief for foot pain. At the same time, they can help build additional strength in the foot, preventing problems in the future.
Wear Orthotics In Combination With Sock Splints
For the ultimate in pain relief, consider combining orthotic inserts with sock splints – Orthotic Shop have a nice selection. This can be especially beneficial if you have a job where you have to be on your feet all day. Shoe inserts that are designed especially for plantar fasciitis such as Heel Seats work by shifting the arch of the foot into the proper position for relief from heel spurs. These orthotics also apply pressure to certain pressure points on the bottom of the feet to relieve pain.
During periods of time when you are sitting, sock splints can do a great job of gently stretching the feet to provide relief.
Find Out If TENs Therapy Is Right For You
One of the latest advancements in plantar fasciitis treatment is known as TENs therapy. This treatment method relies on small electrical impulses to boost circulation in the feet and to interrupt pain signals to your brain. There are many different types of TENs therapy devices available. Some have electrodes attached to a handheld controller. Others are more discreet, looking like a typical pair of sandals.
Many patients report relief from inflammation, pain, and stiffness when using TENs therapy. This type of therapy can also help relieve pain associated with walking or other types of physical activity.
Use A Washcloth To Stretch Your Feet
If you are looking for a quick, easy way to get pain relief, all that you need is a clean washcloth. Although it may sound strange, this technique is highly effective at relieving pain from plantar fasciitis. All that you have to do is lay the washcloth down on the floor directly in front of your feet. Then, it is simply a matter of using your toes to pull the washcloth forward, gradually moving it underneath your feet.
Although the exercise itself is simple, it can go a long way toward increasing strength in your feet. This, in turn, can relieve the pain associated with plantar fasciitis. Just make sure that you get both feet involved in the process so that you can train them equally.