I know that you found this article because you are serious about getting rid of plantar fasciitis. I understand how you are feeling and I want to give you as much useful information as possible without getting into the technical details. You want the pain to stop, so let's get busy.
Plantar fasciitis is an inflammatory condition of the foot affecting the arched area on the underside of the foot between the ball and the heel. This area is home to the plantar fascia, or the arch tendon of the foot. It results in heel pain that gets worse by weigh bearing activities.
Getting rid of plantar fasciitis is not easy task. However, it can be done safely without surgery or costly medical procedures. I am not a medical doctor. I can only tell you remedies that I have tried myself or researched to get rid of plantar fasciitis.
The number one thing that anyone must do if they want to get rid of plantar fasciitis is to rest. I am not talking about becoming a couch potato. What I am saying is that you need to back off on whatever activity is causing your plantar fasciitis.
Doctors recommend some foot stretching and stationary bike exercises for those afflicted with early morning symptoms. The pain will subside a bit once the blood flow and circulation resume to normal levels in your foot. Individuals with plantar fasciitis are often frustrated because time to resolution of symptoms can be anywhere from 6 to 18 months. The best treatment for plantar fasciitis is rest, but this might not be possible for athletes and active adults. Symptoms involve two areas – the arch, and more commonly, the inside heel area. Severe pain can be present, especially in the morning on arising.
Here are some stretches that I do:
- A lunge with one foot while leaving the heel of the other foot planted on the ground. Leaning into the lunge will stretch the calf muscle of the back leg.
- Alternatively, stand up with one leg in front of the other and push the heel of the rear foot into the ground. Widen the stance until you feel the calf stretch, and do this with the rear leg straight and then bent T.
- The '' stair stretch '' requires standing on the edge of a step and dropping your heels while holding on to the banister. It is important to hold these stretches for at least 30 seconds. If you can stretch out the Achilles tendon, many times you relieve your heel symptoms.
- The "tennis ball stretch" is my favorite. I gently roll a tennis ball under the arch of my foot. This stretch is always a mystery to me. I am not exactly sure what it does, but it works miracles in helping to get rid of plantar fasciitis.
Regular gentle stretching of the Achilles tendon and the plantar fascia seems to ease the symptoms in some people. This is because most people with plantar fasciitis have a slight tightness of the Achilles tendon.
I also recommend several over the counter inexpensive product that have helped me over the years.
- Super Feet arch supports.
- Protech night time arch supports.
- HTP heel cups