At-Home Strategies to Deal with Plantar Fasciitis
Aug 14, 2024
Plantar fasciitis is a common foot condition that affects millions of adults each year. It causes sharp, stabbing heel pain that can make it uncomfortable to walk or even just stand. The pain is triggered by inflammation and microtears in your plantar fascia, or the thick band of tissue that spans your arch, connecting your heel to the ball of your foot.
Your plantar fascia supports the arch of your foot and absorbs shock when you walk. Anything that stresses or overstretches this tissue can lead to inflammation and pain. But it’s not all bad news: Most people can ease plantar fasciitis pain with simple at-home strategies.
At South Texas Foot Surgeons, PA, in San Antonio, and Kerrville, Texas, our podiatry team is experienced in implementing the most effective treatments to relieve your heel pain and get you back on your feet quickly. Here are some effective home remedies that will help you cope before your next office visit.
While it’s crucial to consult with our podiatrists anytime you develop a persistent foot pain problem, there’s still plenty you can do at home to ease a suspected case of plantar fasciitis. Many people find that these at-home care strategies provide significant symptom relief:
By easing inflammation quickly, ice therapy can be incredibly soothing when your plantar fasciitis pain is flaring. Simply apply a cloth-covered cold pack, frozen water bottle, or plastic bag of ice to the arch of your foot for 15-20 minutes at a time.
Stretching your plantar fascia can help reduce tension and improve its flexibility. To stretch it, sit on a chair and cross one foot over the opposite knee. Next, carefully pull your toes back toward your shin until you feel a stretch in the arch of your foot. Hold this stretch for 15-30 seconds, repeating it three times on each foot.
Another great exercise is the calf stretch. To do this, stand facing a wall with one foot forward and one foot back. Keep your back leg straight and heel on the ground as you bend your front knee toward the wall. Hold the stretch for 30 seconds, repeating it three times on each leg.
A common cause of plantar fasciitis is wearing ill-fitting shoes that lack proper support and cushioning. If you have plantar fasciitis, it’s crucial to choose proper-fitting footwear with good arch support and cushioned soles.
Shoes with good support distribute weight and pressure more evenly across your foot when you move, helping to ensure optimal foot stability.
You should also avoid walking barefoot on hard surfaces like concrete floors, and consider consulting our podiatrists to see how custom orthotic inserts can give you even more support and cushioning in your shoes.
Night splints keep your foot in what’s called a dorsiflexed position while you sleep. A dorsiflexed position pulls your foot upward so your toes and closer to your shin. This stretch helps ease symptoms of plantar fasciitis by keeping your foot and calf muscles more stretched out as you sleep.
While getting used to sleeping with a night splint can take a bit of time, many people who use this simple device experience less heel pain and other significant symptom improvement.
While at-home care strategies can be effective, sometimes plantar fasciitis requires medical intervention. If you’re experiencing severe or persistent heel pain, especially if it interferes with your life and makes you less active, it’s time to give us a call.
At South Texas Foot Surgeons, PA, we specialize in diagnosing and treating foot conditions like plantar fasciitis. Our team creates comprehensive treatment plans that cover all of your needs. Whether you need custom orthotics, physical therapy, or surgery, we’re here to help.
Plantar fasciitis can bring your life to a grinding halt. But luckily, the right approach can manage your pain and prevent its recurrence. In mild cases, at-home care strategies can be a lifesaver.
In moderate to severe cases, our team at South Texas Foot Surgeons, PA, is here to help. Call or click online to schedule a visit at your nearest office in San Antonio or Kerrville, Texas, today.