Plantar Fasciitis: Self-Care Treatments


To speed up your recovery and rule out other injuries, you may want to see your doctor. Parsons is a licensed massage therapist with 25 years of experience in private practice his response in northern Virginia. You may want to leave a small cooler with the frozen bottle near your bed so you can use it in the morning before putting weight on your foot.

This includes your first few steps when you get up in the morning. So you’ll want to keep some supportive footwear by your bed. The primary treatment to ease pain is foot and arch support. Never go barefoot and wear flip-flops or thin slippers without arch support. If you’re experiencing plantar fasciitis symptoms, make an appointment today with Specialty Orthopaedics in Harrison, NY. We’ll provide the most effective forms of treatment to help relieve your plantar fasciitis.


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With each step you take, your heel pounds the ground and puts tension on your plantar fascia. These heel-shaped pads that go in your shoes may help. They raise your heel to relieve tension and give you extra cushion. They often don’t work as well as inserts, but they’re a cheap option to try. You may find over-the-counter pain relievers like Advil (ibuprofen) or Aleve (naproxen) helpful for relieving the pain of plantar fasciitis.

These may provide the necessary support and relief for your plantar fascia. This article discusses treatment options for plantar fasciitis, including home remedies and medical treatments to discuss with your healthcare provider. If your first steps in the morning cause a stabbing pain in your heel, you may have plantar fasciitis. these details This inflammation of the plantar fascia — the tissue that connects your heel to your toes — is very common, especially for runners. A professional massage therapist can help with plantar fasciitis, as can a professional physical therapist. Therapists can show you the way to do stretches, exercises, and massage techniques.

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Additionally, high-demand athletes, such as cross-country or marathon runners, may require a longer course of treatment. Less commonly, plantar fasciitis may develop due to other medical conditions, such as lupus or rheumatoid arthritis. If you’re overweight or obese, you may put more pressure on the bottom of your feet. Most of us sleep with our feet pointed down, which shortens the plantar fascia and Achilles tendon. Night splints, which you wear while you sleep, keep your feet at a 90-degree angle.

This can contribute to plantar fasciitis, and calf massage can help relieve your foot pain. Your foot has a long, thick tissue, called the plantar fascia, that runs from your heel to your toes. This tissue supports your foot muscles and the arch.

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Plantar fasciitis typically causes a stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps after awakening, although it also can be triggered by long periods of standing or when more info you get up from sitting. Check in with your physical therapist to see which strengthening exercises are right for you. In recent years, a different and more proactive acronym to treat acute plantar fasciitis is the P.O.L.I.C.E method.

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