Don’t Ignore Heel Pain: Plantar Fasciitis Treatment and Prevention Tips

Did you know that half of the United States suffers from foot pain associated with plantar fasciitis? Do you know how to treat plantar fasciitis at home?

Plantar fasciitis is when the plantar fascia, which is a small ligament that connects the heel and the front of your foot, is damaged.

People who are at risk include pregnant women, those who play sports, and those whose work requires them to stand on their feet for long periods of time.

Constant pressure and repetitive motions with the ligament can cause injury. But don’t worry, there are ways to help treat and even prevent plantar fasciitis at home.

How to Treat Plantar Fasciitis at Home

Exercises Done By Sitting

1.) Use a Bottle. Rolling your foot over a cylindrical-shaped object, such as a water bottle, can help loosen the ligament and relieve pain.

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2.) Use Your Hand. While sitting, cross one leg on top of the other, and pull upward on your toes. Hold for 15 seconds, do it three times, and repeat on the opposite foot. This will stretch out your plantar fascia, and it should feel good when you do it.

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3.) Use a Towel. Using a folded towel in the place of an exercise strap, place it under the arch of your foot and gently pull upward. Hold this for 15-30 seconds, repeat three times, and repeat on the other foot.

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Calf Raises

Extend your leg into a lunge position and hold for 30 seconds, and repeat this on each leg three times. Start off shallow and progress deeper and deeper into the stretch.

How to Prevent Plantar Fasciitis

Stretching can definitely help prevent plantar fasciitis, but here are some other recommendations for keeping your feet as healthy as possible.

  • Maintaining a healthy weight: Keeping your weight under control will ensure that too much pressure is not placed on your feet.
  • Exercise regularly: Regular exercise keeps your body in top shape. Your muscles and joints will become accustomed to being moved if they’re moved on a regular basis. This includes your feet as well.
  • Make sure your feet are properly supported: Before you grab the sandals or go barefoot, remember that shoes are important. Wearing a shoe that supports your feet will keep unnecessary pressure off your feet, and keep them healthier longer.
  • Take a load off: Don’t let your feet take on more than they can handle. Take a break from repetitive motions and activities to protect your feet.
  • Take it slow: Be sure to warm up properly before attempting any exercise or activity. Just jumping into any vigorous activity can cause injury.

Your feet may not seem like an important part of your body, but they are! They carry you everywhere, everyday, and they deserve a little TLC from time to time. If you think that you’re suffering from plantar fasciitis, do not wait to see if it gets better. Go to the doctor and get it checked out immediately. Keep your feet happy and healthy!

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Which plantar fasciitis treatment tips will you try first?

Tell us in the comments section below or take our short plantar fasciitis treatment quiz.

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