Plantar Fasciitis Treatments
If you’ve suffered from plantar fasciitis you know how painful just moving around can be. Even if your pain isn’t severe, it’s still an annoyance and has the potential to develop into something serious. If you’re lucky enough to have caught it early, there are a lot of good plantar fasciitis treatment options available. Below are some of the easiest ways to treat plantar fasciitis at home.
If you feel that your case has developed into something more severe, it’s important to see a doctor to make sure that you get appropriate medical attention
Treating Plantar Fasciitis with Stretching
The simplest way to treat plantar fasciitis is to stretch the calf muscle. The calf muscle is responsible for pulling up on the heel during the beginning of your stride. When this muscles become tight and stays tight all day (or all night), it pulls on the heel stressing the plantar fascia. Stretching keeps the calves loose and allows for the plantar fascia to remain in a neutral position.
There are a variety of stretches you can do to stretch the calf muscle. The easiest way is to find a stair or step and (preferably while wearing shoes) hang the heel off of the stair so that the ball of the foot is supporting the weight. Slowly allow your weight to lower the heel so that the calf is stretched and feels a little bit of strain.
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To get a better stretch, many people rave about heel stretching devices such as the Prostretch Heel Stretch Device
. This device provides a precise angle at which to bend your foot so that you get the best stretch. It also avoids some of the problems inherent with stair and wall stretches. Some people have reported that they believe this device cured plantar fasciitis faster and more effectively than just regular stretching.
Treating Plantar Fasciitis by Taping
Plantar fasciitis taping is cheap and effective way to relieve the pressure from the plantar fascia. Plantar fasciitis taping is a fairly easy procedure, using kinesio tape
or even regular medical tape, tape an “X” over the bottom of the foot so that the cross is just beyond the heel on the arch. This X will keep the plantar fascia from flexing too much during running. Tape over the X to secure it in place and you’re ready to run. While it’s never advisable to run on an injury, taping the fascia can be a simple fix if the injury is in its early stages, meaning you can keep training without the injury getting any worse.
Treating Plantar Fascia with Splints and Socks
Many people who suffer from plantar fasciitis have extreme pain during the morning when they first get out of bed. This is because the calves naturally tighten overnight, and an injured fascia will be stressed when your weight flexes the tendon. While this is usually only for the first few steps in the morning, severe cases can be painful the entire day. For this level of fasciitis, you can use a night splint or even a night sock to keep the foot slightly flexed which keeps the fascia in a neutral position. It also keeps the calves stretched so that they aren’t pulling up on the plantar fascia so hard. There are a variety of splints out there, and even some funny-looking socks, that will keep the foot flexed. Amazon.com caries a wide variety of night splints
which have different features depending on the use and your preference.
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