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A Guide to Caring for Plantar Fasciitis

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(CNBNewsnet)(May 18, 2018)--Plantar fasciitis is often very painful.  That is the medical term used to describe plantar fascia inflammation.  The plantar fascia is the connective tissue running along the bottoms

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of your feet.  If you have ever felt pain on the bottoms of your feet in the morning after taking the first couple of steps after getting out of bed, then you probably have experienced this painful condition in the past.   


Plantar fasciitis is active populations is frequently associated with sudden changes in activity or overuse, and easing away from the activity temporarily may help solve the problem.  In populations that are more sedentary, usually weight gain is a major contributing factor to plantar fasciitis.  In these situations, a weight loss plan can be beneficial.  However, whether you are sedentary or active, tight muscles surrounding the foot, poor arch support, and previous foot injuries, all can predispose you to develop plantar fasciitis. Although there are some advanced and interesting treatments that can help eliminate your discomfort, there also are some free and simple things that you can do in your very own home to help prevent and potentially reverse the plantar fasciitis condition.


Calf Stretching in Bed


You might already know, but those first initial steps in the morning when first getting out of bed can be the absolute worse ones you take all day.  These initial couple of steps can aggravate your condition which puts you into a cycle of pain and inflammation.  To break this cycle, the best thing you can do is stretch your calves before you take those initial steps first thing in the morning.  Whenever your calf muscles are tight, they end up pulling on your heel bones, which makes your plantar fascia quite taut and prone to getting injured.  In order to help loosen these muscles up, take a belt or towel and wrap it around the ball of one foot.  Keep your leg straight, and pull gently towards your body.  Keep pulling until you feel the lower part of the leg stretch.  Hold in place for 30 seconds and then do it 5 more times before taking those initial few steps from your bed. 


Long Sitting Calf Stretch


It may sound sensible to you to loosen up irritated tissues, but you might be unsure of how to do that.  Fortunately, there is a way that is very simple.  You just need to pull up your toes with your hand and continue doing that until you start feeling a stretch across the ball on your foot.  You might feel this stretch from the ball all the way to the heel on your foot.  When this position is held for 30 seconds a couple of times it can really make a big difference when it comes to the level of pain that you experience.


Calf Stretching


This may seem like its overkill, however, stretching the muscles out in your lower leg is an essential step in the recovery process.  The lower leg has two main muscles that attach to your heel, so we will be stretching both of them out.  Stand up against a wall and then slide one of your legs back, and push your heel down in the direction of the floor.  Once you start feeling a stretch occur in the lower area of your leg, then hold it there for 30 seconds.  Once this time is up, then bend your knees until you start feeling a deeper stretch in the lower part of your leg.  Hold the stretch for a period of 30 seconds and then repeat and do it 3 times per leg.


Shoes for Plantar Fasciitis


If you have longterm issues with your feet then you should maybe invest in a pair of shoes for plantar fasciitis. These shoes will offer you the support that prevents you having significant issues and can help cure your foot problem.





Everyone loves having a great massage.  You could pay a professional to rub the tissues out on the bottoms of your feet, however, if you are searching for an alternative that is less expensive, then just grab a tennis ball.  Lay the tennis ball down on the ground and then roll it under your foot gently for a couple of minutes to help loosen your plantar fascia up, to make it less likely to get irritated.  When enough pressure is placed on the ball it will provide you with a deep massage.  If you feel pain, back off.   


Ice Massage


Using a tennis ball is an excellent way to keep everything loose.  However, at times you might need to do some icing to get the inflammation under control.  Freeze a bottle of water and then roll it underneath your feet for 10 minutes.  This can be very effective at keeping your inflammation checked while also staying loose at the same time.  It may not be really comfortable, but being cold temporarily is much better than being in pain.   


Remember that although these tips and exercise have been proven to be effective, they won't instantly fix your problem.  It may take a couple of weeks of using them consistently before your level of pain start to change. If you don't start to see improvement after honestly making an effort, then you may need to consider various treatment methods and consult with your doctor about trying a weight loss plan, orthotics, formal PT, or others.