How to treat plantar fasciitis Naturally ;
Plantar fasciitis is a relatively common foot problem that can cause significant pain to patients. Many people turn to drugs or surgery to treat this uncomfortable condition. Fortunately, however, t is possible to address plantar fasciitis with some simple but effective home remedies.
What is plantar fasciitis?
The plantar fascia is a band of tissue that extends from the bottom of your foot from heel to midfoot bones. It supports the arches of the feet and helps absorb the shock when walking or running. If this band of tissue becomes inflamed, causing plantar fasciitis.
What are the symptoms?
The main symptom of plantar fasciitis is heel pain, usually about 3 inches forward from the heel bone. This discomfort is usually worse after a period of inactivity, for example, first thing in the morning or after sitting for a while. Usually it relieved after mild exercise, but nothing more active it worse again.
What are the main causes of plantar fasciitis?
The plantar fascia is more like a strong rubber band, so anything that ‘overworks’ or strains that can cause problems. People with jobs that have to stand for long periods of time can get plantar fasciitis, especially shoes that do not give proper support and cushioning are used. Activities such as hiking and races can also be guilty, if you suddenly increase the amount of exercise you do, that can inflame the plantar fascia. This may be worse if you have a tight muscle Achilles tendon and calf, as this puts additional pressure seal at the bottom of your foot. Lifestyle factors also play a role, including inactivity and obesity.
How I can treat plantar fasciitis naturally?
Rest :. is essential to rest your feet, so limit your exercise or walking and try to elevate your feet regularly
ice An ice pack can also help reduce inflammation
good shoes. Wear good supportive shoes at all times, and note that arch supports or heel pads can also help
massage: careful massage, including gentle stretching of your foot, can be very beneficial. A qualified therapist sports massage can provide this.
Exercise: There are several exercises you can do at home to help prevent or treat plantar fasciitis. If you are at risk of developing symptoms, perhaps because of their work or because you are an athlete, it is a good idea to do these exercises regularly, whether you suffer from plantar fasciitis, after all, prevention is better than cure !
- pushed against a wall: Stand about 16-20 inches away from a wall. Leaning on the wall and bend one knee, keeping the other leg straight behind you with the heel on the floor or slightly raised. Pushed against the wall to increase the intensity – you should feel the stretch in the muscles of the Achilles tendon and calf – and hold for ten seconds. Switch legs. Repeat five times with each leg
- Use the stairs: Standing on the bottom step with fingers and toes on the step and the rear half of each foot overhanging the edge. Holding the guardrail, reduce your heels slowly and carefully to stretch the Achilles tendon. Repeat ten times
- Put your feet: Sit on the floor with your legs extended in front of you. Loop a towel or a rubber band around the ball of your foot and pull towards you for about ten seconds. Do the same with the other foot. Repeat ten times
- stretch Sitting: Sitting in a high chair (for example, a dining chair) with legs bent at right angles in front of you. Keeping your heel on the floor, lift the front of the foot. Again, you should feel the stretch in your calf muscles. Repeat ten times
- Roll the bottom of the feet: Place a resistant bottle or a golf ball under your foot and roll around for a few minutes-you will be able to judge the best intensity for this, but be careful not to overdo it. specially designed (eg foot wooden balls) will do the same job massagers
In persistent cases, options such as cortisone injections or even surgery may be appropriate. However, most cases of plantar fasciitis respond well to these home remedies, and regular exercise can help prevent the problem reoccurring.
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