You Can Treat Your Foot Pain At HOME

If you’re experiencing pain on your heel or the entire bottom of your foot when you stand or walk, you could be suffering from plantar fasciitis. This condition occurs when your plantar fascia, the tissue connecting your heel bone to your toes, is strained and becomes weak, swollen, or inflamed.

This condition occurs most commonly in people who are overweight, roll their feet inward as they walk, or wear shoes that lack adequate support. Those who walk, run, or stand on extremely hard surfaces for long periods of time are also susceptible to developing this condition, as are people with high arches, flat feet, or tight Achilles tendons or calves.

Athletes and pregnant woman have a higher chance of developing this condition.

Thankfully, if you’re suffering from plantar fasciitis, you’re not alone – nor are you stuck with this pain for the rest of your life. Stretching your feet and the tight muscles that cause this condition is the best way to help counteract the effects of these symptoms.

Here are four simple stretches you can do at home:

1. Roll your foot over a water bottle, or another cylindrical object, for a minute on each foot.
2. Sit on a chair and prop one foot on the opposite knee. Pull upward on the big toe of your propped foot and hold for 15 seconds. Release and repeat three times on each foot.
   
   
3. Sit on a chair and raise one leg. Loop a folded towel under the arch of your foot and pull upward – gently – so your foot can get stretched. Hold for 15 to 30 seconds and repeat for both feet.
4. Step forward with one leg and lower yourself into a lunge. Hold for 30 seconds. Repeat three times on both sides.

Once you’ve overcome a particular bout of plantar fasciitis, there are also ways you can prevent this pain from cropping up again.

Alongside completing the stretches listed above, you should also be sure to do these things:

Maintain a healthy weight so you’re not putting unneeded pressure on your feet. Exercise regularly to keep your muscles and joints fully functioning. Provide your feet with properly supportive shoes. Allow your feet to rest between activities. Warm up before you exercise or participate in activity for an extended period of time.

If you’re ever concerned about your health, please seek medical advice to receive personal medical advice from a professional.