Is plantar fasciitis starting to be a problem for you? Don’t worry. It doesn’t have to be a lifelong issue that causes you pain every day — but it might be if you don’t take immediate action to lessen the pain, lessen the tissue damage and solve the underlying problems that are causing you to feel foot and heel pain.
So what can you do yourself to deal with plantar fasciitis?
PF Heel Pain Home Remedies
When you see your doctor to check that you don’t have any other foot health issues, he or she will likely recommend some common home remedies like these:
First, rest those tired feet. Figure out what activities are causing you the most heel pain — and stop doing them. That’s not always possible, of course, but you certainly don’t want to be on your feet while you heal except when absolutely necessary.
Second, try putting ice on your heel. Ice reduces inflammation — especially new inflammation. You might try alternating soaks in hot and cold water to reduce your pain. But you may find that using heat alone actually makes your pain and inflammation worse. Try heat alone only if ice proves unhelpful.
Third, go ahead and take a pain reliever. Many people try to avoid taking ibuprofen or naproxen, but these things are made to reduce inflammation and pain, so they might be just what you need to keep your symptoms in check while your PF pain heals.
Fourth, try some stretches and other exercises. Increasing your flexibility can help ease your symptoms — as long as your doctor says it’s okay. Strengthening your ankle and foot can be part of overcoming your foot pain issues too.
Some Other Heel Pain Tips
It’s also important to improve your shoes. The padding in shoes wears out quicker than the other parts — if there’s any there to start with. So replace shoes more frequently than you think your should. Also, consider adding shoe insoles designed with cushioning your sore heel in mind.
In addition, try night splints. These devices made especially for nighttime use provide some gentle stretching that will help keep your plantar fasciia and Achilles tendon from tightening during the night — and that means your first step of the morning won’t be excruciating anymore.
You’ll get best results if you start treatment when you first notice the symptoms. You won’t necessarily get immediate relief with home treatments, but that’s no reason to give up. Be patient and persistent if you want to see the best results.
Remember that healing from plantar fasciitis can take months — even a year. But if you keep trying your home remedies, support your efforts with good foot care products and resist the temptation to worry that the problem will never go away or get depressed about this treatable issue, you can see positive results.
You can complete recover from heel pain and never experience it again. And isn’t that a goal worth patiently working toward?