If you find pain and stiffness in the bottom of the heel, then there is a good chance that you may suffer from a condition called “plantar fasciitis.”
Plantar fasciitis is a common problem for runners which will cause pain, swelling and inflammation at the bottom of the heel. In addition to seeking professional medical help, there is something you can do by yourself to treat plantar fasciitis. And here are some treatment options for you.
Have a good rest. Stop the activity immediately and make your feet have a good rest if you won’t worsen the condition. Never back to the activity in a hurry. Make sure your feet are completely recovered before you work out. And try to walk or run on soft surfaces. Avoid hard surface as much as possible.
Do plantar fasciitis exercises. Try stretching exercises to stretch the plantar fascia on the bottom of the foot and the calf muscles. Do strengthening exercises to strengthen muscles of the foot and ankle. Try these easy exercises daily and the pain will be dramatically relieved.
Apply ice pack. Ice pack can help reduce inflammation and ease the pain. Just put the ice on your heel or massage a frozen golf ball over the bottom of the heel.
Change your shoes. Pick a pair of shoes that are well supported. Seek for best shoes for plantar fasciitis.
Take over-the-counter medicines. Pain relievers like ibuprofen, naproxen can help reduce both inflammation and pain.
Wear night splints. Wear night splints can help prevent stiffness and cramping during night. Moreover, it allows you do constant light stretch the whole night.
Try walking cast. To hold your foot in place, walking cast can help cure plantar fasciitis effectively.
