Plantar Fasciitis Pain Relief Orthotics and Home Care/ Exercises
Plantar fasciitis is a progressive degenerative condition that results from the inflammation of a thick band of tissue running across the bottom of each foot and connecting your toes to the heel bone. It is one of the leading causes of heel pains and affects approximately 1% of the US adult population.
The stabbing pain associated with plantar fasciitis can limit your movement, which can be very frustrating since you can't perform your daily tasks effectively. In this post, we look at plantar fasciitis pain relief orthotics as well as several home care/ exercises that can help manage the condition.
Plantar Fasciitis Pain Relief Orthotics
Orthotics are custom-designed or prefabricated foams for your feet that help ease leg, heel, foot, ankle, and back pain. Studies show that orthotics help relieve plantar fasciitis pain and improve function within one to three months with minimal risks.
There are two types of plantar fasciitis pain relief orthotics, soft and hard, each having different benefits. Hard orthotics are ideal for people requiring firm support, while soft orthotics are perfect for alleviating pressure from the boot. If you are just starting with orthotics, you can try semi-rigid orthotic arch support for the ideal blend of comfort, flexibility, and support.
When choosing which orthotics are perfect for you, here are some things you should consider:
- Deep heel cups: Orthotics designed with a deep heel cup are better at absorbing shock as well as other types of stress encountered while walking or running on a hard surface. They also stabilize the foot by maintaining a natural alignment when performing intense activities.
- Excellent cushioning: Ensure the orthotic provides good cushioning pads that absorb shock and boost comfort. In this case, a layer of EVA cushioned foam or resilient foam will work just fine.
- Fit and comfortable: Your foam should be customized to fit your feet perfectly, which is why there are better options than prefabricated orthotics. Custom orthotics factor in your foot's shape and condition to guarantee a comfortable, perfect fit.
Plantar Fasciitis Pain Relief Home Care/ Exercises
In most cases, people experience plantar fasciitis pain when they wake up in the morning, and it subsides slowly when they start moving around. Instead of drugging yourself early in the morning, consider relieving the pain through stretches and exercises. These home care/exercises will help strengthen your foot and prevent inflammation and discomfort caused by plantar fasciitis.
- Toe curls with a towel
- Gastrocnemius stretch
- Tennis ball roll
- Toe extension
- Plantar fascia stretch on a step
- Apply lavender essential oil
- Wear a night splint
- Massage therapy
If none of these home exercises work, consider contacting your doctor for additional treatment options. The doctor will perform a thorough diagnosis, including tests and x-rays, to determine the cause of your foot pains.
Conclusion
The pain associated with plantar fasciitis can severely limit your movement, which affects your life. Fortunately, you don't have to rely on painkillers with a high dependency risk to relieve your discomfort. Orthotics and other home care solutions can help you manage the pain without any risks while improving your overall well-being and health.
Sources
- https://www.nccih.nih.gov/research/research-results/analysis-of-data-on-the-prevalence-and-pharmacologic-treatment-of-plantar-fasciitis-pain#:~:text=Overall%20prevalence%20of%20diagnosed%20plantar,than%20males%20(0.47%20percent).
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4742336/#:~:text=Many%20studies%20indicate%20that%20orthotics,with%20little%20to%20no%20risk.