The internet is full of magic cures, the latest inventions or secret tricks to cure Plantar Fasciitis. Here are 10 tried and tested ways from Sports Injury Clinic and recommended by elite level sports injury professionals to help cure Plantar Fasciitis.
Background on the injury
Plantar fasciitis is probably the most common cause of pain under the heel. Symptoms come on gradually and are often worse first thing in the morning, but ease a little when the foot is warmed up.
Below are the Top 10 Ways to Cure Plantar Fasciitis:
It's as simple as that and VERY important! If you don't rest your foot, it is unlikely that it will get better.
2. Tape The Foot
A simple Plantar Fasciitis Taping technique can instantly relieve symptoms for some people. Tape is applied under the foot to support the tissue, therefore reducing the load on the plantar fascia.
3. Cold Therapy
Applying ice or cold therapy could help reduce pain and inflammation and should be applied regularly throughout the day, particularly when painful. It is recommended that you do this for 10 minutes every hour and then reduce to 3 times a day as your symptoms improve.
4. Comfortable Footwear
Ensuring that you wear comfortable footwear at all times is essential. Hard or flat shoes may make your symptoms worse, whereas trainers or running shoes are more comfortable and may help your symptoms improve remarkably.
5. Avoid Walking Bare Foot
AVOID! This increases the strain on the Plantar Fascia under the foot, making the condition worse.
6. Wear A Heel Pad
If the heel is painful, and you have to be on your feet regularly, wearing a heel pad can really help improve.
7. Stretching Exercises (Pain Free)
Stretching Exercises can be done as soon as pain allows! It is important that you stretch properly, ensuring that the Plantar Fascia and the calf muscles at the back of the leg are being stretched appropriately.
8. Roll A Ball Under The Foot
Rolling a ball under the foot is a great and easy way to help massage and stretch the bottom of the Plantar Fascia. Applying cold therapy at the same time, is also an effective way to relieve pain in the foot.
9. Wear Orthotic Insoles
If you have flat feet or overpronate, then you may need orthotic insoles to correct the motion of your foot and prevent the pain from returning.
10. Use A Night Splint
Use a Plantar Fasciitis Night Splint to help prevent the foot tightening overnight and pain in the morning.
It is important that you look after the plantar fascia and treat it well, in order to recover and cure Plantar Fasciitis.