© 2019 Smart Lifebites.Powered by Crispy Green, Inc.
If you feel a sudden sharp, stabbing pain in your foot, especially in the heel area first thing in the morning, you might be suffering from plantar fasciitis. Any activity that causes stress to the heels is a problem that can result in foot pain and inflammation. Fortunately, plantar fasciitis is a common condition that’s treatable at home, so you can get fast relief and be back on your feet running or however you like to workout, soon.
The human foot is a complicated appendage. There are 19 muscles, 37 joints, 107 ligaments, and many tendons. The plantar fascia ligaments run along the bottom length of each foot and the arch of your foot. They can become inflamed and often develop heel spurs if left untreated. While plantar fasciitis often occurs in athletes or runners, anyone who works on their feet all day or does a sports that has them on their feet, is at risk. It can come on quickly–wear an ill-fitting pair of shoes over the weekend with no support and you might end up with the condition.
When exploring how to treat plantar fasciitis at home you will find a variety of possible treatments such as stretches, exercises and other at-home options.
While I can’t vouch for it, others swear by foot rockers such as the Powerstep UltraFlexx Foot Rocker tool. This plastic tool holds the foot in a proper position to stretch and strengthen muscles, ligaments, and tendons of the foot and lower leg. These deep stretches can provide pain relief to people suffering from Plantar Fasciitis.
Performing stretches to stretch the plantar fascia three to four times per week can help relieve pain. You’ll need to do them regularly to get effective results.
Here is a list of plantar fasciitis stretches:
Tight calves often cause foot pain. Sitting is a major cause of discomfort. Wall calf stretches are a great way to loosen up the calves.
This exercise focuses on the muscles in your feet. You can control the intensity of this stretch.
You’ll need a chair to perform Ballet Raises. The move increases flexibility in the calves and feet. This exercise is similar to reach Reach and Stretch exercise above.
A tendon called the posterior tibial tendon supports the arch in your foot. If the posterior tibial tendon weakens, becomes inflamed, or suffers damage then the arch can fall.
Performing the above exercises at least three to four times might help you conquer plantar fasciitis. However, even if you diligently workout with these stretches you might still suffer problems. Some people with plantar fasciitis have to seek medical help and undergo physical therapy and rehab exercises to improve their condition if it is severe.
—Dr. Kristina DeMatas
Dr. Kristina DeMatas is a Primary Care and Sports Medicine Physician based in Jacksonville, Florida. Her website is SportyDoctor.com.