If you suffer from plantar fasciitis, you know how painful the condition can be. This condition can cause pain ranging from a dull throbbing to a sharp stinging. It can make it extremely difficult for you to walk. Mornings are generally the worst with this condition and you may find it hard to get out of bed to start your day. There are a few things you can do at home to lessen the pain of the condition. The information below will help you to treat your pain at home:
Massage your feet
While massaging your feet throughout the day will help, it is especially important in the morning and should be done before you even get out of bed, if possible. You want to pull your foot into your lap and use your thumbs to do a deep massage. You should focus on the heels and balls of your feet. Rub in small circles and long, straight motions.
Stretch your feet
A good stretch to help relieve some of the pain associated with this condition is to stand facing a wall. Put your toes on the wall, and move your feet down flat on the ground. This will give your toes and your entire foot a good stretch to help loosen things up and relieve some of the pain and tension. You can also stretch your foot by putting your foot in your lap and pulling your toes back with your hand.
Apply coldness to your feet
If you have plantar fasciitis, you want to keep a water bottle in your freezer at all times. This way, you have it ready when you need it. When you hurt, take the water bottle and put it directly under the arch of your foot. Slowly move your foot so the water bottle goes from the ball of your foot to the heel of your foot. You can also use a frozen golf ball and roll it around with the bottom of your foot. These methods will help to give you instant relief from the pain and discomfort.
Use cushioned insoles in your shoes
Since it hurts to walk, wearing thick, cushioned insoles in your shoes will help make it a little easier. Your feet won't be hitting as hard of a surface, which can cause more pain and make it difficult for you to put full pressure on them.
By following the advice in this article, you should be able to give yourself some relief the next time your plantar fasciitis is acting up and causing you pain. Visit a podiatrist if you're unable to gain relief by following this advice.