More than 50 percent of Americans are affected by the pain in the heel. And the most common cause of that trouble is “Plantar Fasciitis.” Basically, a thin ligament known as the plantar fascia is usually a troubling spot that connects the heel to the front of the foot. So, the daily activities such as running, steps, or added stress due to weight gain start affecting the area that eventually tears the ligament, causing pain or inflammation.
Ideally, this issue is most prevalent in pregnant women and runners. But anyone between 40 and 70 years of age who is leading an active lifestyle is often at higher risk of developing this condition.
But hang on!
Don’t feel like that anymore. How? Because we’ve curated a few simple steps that will help you to ease your pain so that you can get back to doing things your way. Before we head on to the measures, let me tell you a little trick to doing things the right way.
Compression Socks
Yes, you heard it right! With the best pair of compression socks, you can freely walk, exercise, and even run. In this case, using compression socks for plantar fasciitis will allow you to get relief whether you are traveling a long distance, or during exercise, or to reduce the swelling. It will support the heel by providing firm pressure.
So, before you head on to the measures, make sure you have your pair of socks ready to help you get on with the process.
How to Relieve Plantar Fasciitis Pain?
Doctors suggest warming up or using various stretching exercises for a flexible plantar fascia. By doing that, you’ll reduce the chances of injury or inflammation. You can also take a pain reliever 30 minutes before going to exercise. However, you must consult your doctor before taking any medicine.
Now let’s move on to the stretching exercises that you must include in your daily routine to avoid those intense heel pain. Ideally, you must go for each exercise at least two to three times a day. But make sure you don’t do all of them together at the same time.
Calf Stretches
In most cases, it’s a pain in the calf muscles and feet that further worsens plantar fasciitis. Calf stretches will allow you to loosen the muscles, thereby relieving the pain. Here’s what you need to do.
- Stand towards the wall.
- Straighten the affected area (that’s knee) and bend the other knee in front.
- Then place both feet on the floor.
- There should be a sensation in the heel as well as the calf of the affected leg.
- Hold there for around 10 seconds.
Toe Stretches
In this, we will tell you about the stretches that will help the bottom of your foot. Here’s what you must do.
- First, sit in a comfortable position.
- Now raise the affected leg in a way that the heel touches the floor.
- Hold the position for around 30 seconds.
- Repeat this at least 2 to 4 times a session.
Towel Curls
You can use a facecloth or a hand towel. So, curling the towel with the toes can help you stretch the foot and the calf muscles. Doctors suggest that doing these stretches before walking or your morning tasks. Here’s how you must do:
- Sit in a comfortable position and place the towel on your feet with both feet flat.
- Hold the towel from the center with your toes.
- Relax your foot and repeat the procedure five times.
To Sum it Up
Whenever you overuse some part of your body, it will cause some issues, in this case, your ligament that connects your heel to the toes. Using these techniques will help you resolve the issues without treatment within 6 to 18 months. But make sure to wear compression socks whenever you stretch or do the exercises. However, in chronic cases, you must talk to a doctor right away.
