Plantar fasciitis is one of the common causes of heel pain. Fortunately, plantar fasciitis can be relieved by doing some exercise for a few minutes to make it more pliable. Plantar fasciitis is an inflammation of the thick fibrous tissue that runs from the heels to the toes. The tissue is called plantar fascia and is useful for supporting the muscles and arches of the feet and connecting the heel bone to the toes. If too stretched or overused, the plantar fascia surface can tear up causing inflammation, pain, and difficulty walking.
What are actually the causal factors of plantar fasciitis and how to cure plantar fasciitis effectively?
Causal Factors of Plantar Fasciitis
Most of the people will think of the curing process when getting this problem like wearing running shoes for plantar fasciitis. But, they have no idea what can cause this plantar fasciitis actually. The risk of straining or tearing of the ligaments supporting the arch of your foot may be caused by the following factors:
- Excessive pronation, or when the foot is abnormally curved inward as you walk
- You have flat feet
- You have a high foot arch
- Long-standing on a hard surface
- Wearing shoes that do not fit
- Wearing old shoes, torn and no longer enough to protect the feet
- Heel muscles (Achilles) are tight
- Tight calves
- Natural aging process
Curing Plantar Fasciitis
There are so many ways to cure plantar fasciitis that you need to know. Somehow, this condition is really painful and makes you suffered. Therefore, you need to find the best solution in order to make it relieved. Here are some simple tips to cure plantar fasciitis.
1Let Your Feet Rest
Since plantar fasciitis is caused by an obsolete ligament due to pressure, the most important factor in treating this foot problem is to give the legs enough time to rest. This may cause a person to change his or her lifestyle or leave certain activities affecting the foot. During this break time, it will make the ligaments heal itself, so it is very important to rest your feet for a while.
2Take Some Drugs
Doctors often provide painkillers as well as prescribed pain medications to help relieve the pain and discomfort caused by plantar fasciitis. Some examples of pain relievers prescribed for patients with this condition include NSAIDs (non-steroidal anti-inflammatory) such as ibuprofen or naproxen. In addition to potable pain medicines, these drugs can also be available in the form of creams that can be applied to the affected area.
Another way to cure plantar fasciitis is by doing special stretching exercises such as stretching the legs and calves that can relieve the symptoms of plantar fasciitis. Stretching towels can also be very helpful. If you want to try this exercise, you just simply place a towel that has been rolled under the ball of your foot and then pull the edge. You need to do this exercise regularly until the pain disappears.
4Wear Running Shoes
If you have plantar fasciitis, it is important to use a pair of protective shoes or special running shoes for plantar fasciitis that fit your foot type. For example, for those who have high curvy, they need shoes that support the curvature, while those with excessive pronation should wear shoes that provide extra bearings. For those with normal walking styles, the shoes provide a balance between bearing and support immensely. A running shoe for plantar fasciitis can really be helpful to heal the pain because it is very comfortable and it is designed specifically to solve this issue.
5Get Help from Chairs
You can try to sit on a chair, and then bend your painful knee so you can hold your foot fingers. Next, you can pull those fingers toward your body until you feel stretching on the plantar fasciitis area. You can hold this position for 20 seconds and then repeat it again up to ten times. You can do this exercise for 3 up to 5 times a day.
6Get Help from Wall
In addition to the chair, you can also utilize your house wall to cure plantar fasciitis. Put both of your hands in line with your shoulders on the wall and put your foot in front of the other foot. The front leg should be lined up about 30cm from the wall. Leaned against the wall (the load rests on the hands) with the knee of the front leg bent and the hind leg straightened until the leg muscle of the hind leg felt tight. Repeat 10 times before switching to the other foot.
If non-surgical treatment methods do not show improvement after several weeks of treatment, your doctor may make arrangements for your treatment plan. One thing that is commonly added to the treatment plan is a corticosteroid injection, which is only given when other treatment options do not work. Of course, there are some side effects of this treatment where it can cause damage to the heel surface and even to the plantar fascia.
8Join Weight Loss Program
Sometimes, plantar fasciitis may be caused by your obesity because your legs cannot hold your weight. Therefore, if you realize that overweight becomes the factor of plantar fasciitis, then you can try to lose weight. Though weight loss program is not the only choice, you need to remember this effort so that you will not get the same problem later on. During the weight loss program, you are also recommended to wear special running shoes for plantar fasciitis that you can purchase in many shoe stores. This can help the curing process faster and you will not get this problem again.
Well, those are some ways to cure plantar fasciitis that you may need to know. Somehow, if you want to cure it more effectively, you probably a special shoe that you can buy online. You can also visit your doctor if the plantar fasciitis gets worst. In this case, you also need to be careful some of the causal factors. In some cases, you may need surgery if it is too bad. Your doctor will tell you if it is important to conduct surgery.