How To Treat Plantar Fasciitis From Home
- Support your foot. It’s vital to get the support your foot needs to help heal Plantar Fasciitis and prevent damage from occurring in the future. Custom Orthotics such as arch supports can be very useful, and wearing shoes that fit you well and provide cushioning and support in all the right places is very important, especially when you’re exercising.
- Apply ice. Ice will reduce swelling and ease the pain you are feeling, helping to speed up the healing process.
- Stay in shape. Maintaining a healthy weight is crucial for your foot health, as this minimizes the stress on your feet and particularly on the plantar fascia. Being overweight can also increase the likelihood of over pronation, whereby the feet roll inwards and place uneven pressure on the muscles and ligaments.
- Rest. A period of rest should enable your condition to heal, but if you find that the pain returns when you begin exercising again, you may be wise to consider an alternative form of exercise for a while. Swimming or cycling are far easier on the joints and ligaments than running.
- Stretch. There are several stretches that are designed specifically to help with Plantar Fasciitis, and these work on the plantar fascia itself as well as the Achilles tendon and calf muscles. Standing with the balls of the feet on the front of a step and dropping the heels is a good example of a stretch that is recommended for this purpose.