Athletes and sporting enthusiasts may be seen as tough and physically able in their respective games and sport, however, there are many things that can slow them down.
As athletes and sporting enthusiasts are always on the go and constantly test their body limits, their bodies regularly take a lot of pounding that can lead to body aches and pain. This is expected, but serious injuries and debilitating pain belong to a different category. When these develop and are left unattended, they will not only cause inconvenience and pain, but will also cause long-term damage to health. There are different kinds of injuries and pain that affect many athletes, but one condition that seems to prevail is plantar fasciitis or heel pain.
This condition is common among runners and athletes who are constantly on the move or put too much pressure on their feet. This will refer to the fibrous tissues that can be found at the bottom of one’s foot causing inflammation. When this condition is not seen to immediately, there’s a high risk of the lining being torn away. The ‘small tears’ may develop due to overuse or can also develop due to weight gain or age.
Whatever the reason for these ‘small tears’ on the bottom of the foot, there will be considerable pain and inconvenience. The good news is treatment is available. There are different and simple ways on how to treat plantar fasciitis. Listed below are seven easy ways of treating plantar fasciitis.
Give it a Rest
This is the most basic solution that you can do for your feet so that you can manage the inflammation and find remedy for the pain. As soon as plantar fasciitis has been diagnosed, it is important that you rest wherever possible and immediately stop your usual activities like walking or running.
Calf Stretching While In Bed
For those who suffer from plantar fasciitis, the first few steps taken in the morning are the most difficult and painful. One exercise that you can do prior to getting out of bed is stretching the calf. The key here is to loosen the muscles. This can be done by taking a towel and wrapping it around the ball of your foot. Simply keep your leg straight, and carefully pull the towel wrap towards your body. Maintain this position for at least 30 seconds, and make five repetitions before you finally start your morning walk.
Plantar Fascia Stretching
There’s a simple way of loosening the irritated tissues that are causing the pain in the foot. This can be done by pulling your toes towards you and maintain this position until you feel the stretch on your foot. The stretch can be felt anywhere between the heel and the ball of your foot. Maintain this position for at least 30 seconds, and do this many times until you feel pain relief.
Massage the Affected Area
A simple and basic massage can go a long way when it comes to reducing the pain associated with plantar fasciitis. You don’t need to hire the services of a professional just to get the relief that you are looking for! In fact, you can even use some of the materials inside your home like a tennis ball to address the pain. Just place the tennis ball on the floor and roll it with the underside of your foot. This can help loosen up the tissues and help reduce the pain.
Ice
Simply freeze a water bottle and gently roll this under your foot for at least 10 minutes. You can do this before you go to bed can help manage the inflammation and reduce the painful feeling..
Take the Recommended Medications
There are a number of medications that you can take that can help reduce the pain and swelling. These are the non-steroidal anti-inflammatory drugs that include Ibuprofen or you can also take aspirin. Some of these medications may come in a cream form that you can simply rub into the affected area.
Make the Necessary Lifestyle Changes and Shop for Corrective Foot Devices
Sometimes, the solutions can come in the form of corrective foot insole that can be used with your favorite walking or casual shoes. You can shop for orthotic insoles, arch supports and heel pads that can help provide your feet against pain and inconvenience of plantar fasciitis. Orthotic insoles are affordable, can be customized, and are best used for mild to moderate pain. They are also recommended for individuals who want to take a pro-active approach so that the condition will not develop.
These orthotics work by supporting the arches and at the same time re-aligning the lower legs and ankles. Orthotic insoles can help lower the tension and pressure on the plantar fascia, thus helping your foot repair the inflamed tissue.
When the signs of Plantar Fasciitis are already there or the attending Doctor or Podiatrist has confirmed that this is what you are experiencing, remember to act immediately. Ask for professional help or manage the pain and inflammation using these seven easy ways on how to manage plantar fasciitis. For more information http://www.nhs.uk/conditions/heel-pain/Pages/Introduction.aspx