Waking up at dawn and getting out of bed marks the beginning of a beautiful day for most people; however, that is not the case for individuals with plantar fasciitis. Taking the first few steps every morning can be excruciating for these individuals. And that is because of the intense plantar fasciitis pain. This pain is caused by inflammation of the plantar fascia, the tissues connecting the toes to the heel.

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Plantar fasciitis is a common disorder that affects about 1% of U.S. citizens every year. Plantar fasciitis is quite common among individuals between 45 and 64 and less common among those between the ages of 18 and 44. Luckily, over 90% of the people with this condition feel better after about 10 months. So here are some of the best self-care tips to help you reduce plantar fasciitis pain.

6 Self-Care Tips for Managing Plantar Fasciitis Pain

Wear the Right Shoes

One of the leading causes of plantar fasciitis is wearing tight shoes with less support for an extended period. Wearing the wrong shoes with less cushioning can worsen your situation and make it impossible for your feet to heal. So, make sure you purchase the right shoes for plantar fasciitis that can support your heel region, toes, and arch.

The right shoes should be flexible and lightweight. It should also have a breathable upper that can keep your feet dry all day long. Luckily, there are numerous perfect shoes for people with plantar fasciitis in the market for you to choose from. And if the pain persists, then you can look for customized orthotics. But, make sure your shoes have enough room for orthotic inserts.

Wear Orthotic Inserts During the Day and Sock Splints at Night

Plantar fasciitis is a long-term condition that can take up to 10 months to heal. Therefore, one of the best ways to manage this condition and still run your errands every day is by using the right orthotic inserts during the day. Orthotics are unique inserts that can cushion your foot when walking or running and reduce plantar fasciitis pain.

Some orthotics like the heel seats can raise your arch to alleviate the pain while targeting certain pressure points on your foot for quick pain relief. The right inserts can help treat this condition while ensuring that you take care of all your errands. If you spend a considerable percentage of your day seated, you can use sock splints to relieve pain and stretch your foot. Some people use sock splints and orthotic inserts during the day.

Massage Your Feet

Make sure you keep a mobility ball, tennis ball, or golf ball in your desk or drawer at home for an inexpensive and effective massage tool. The mobility ball can help you massage your feet and provide pain relief and comfort all day long. You can use it while seated at work or take a break from standing to massage your feet by applying steady pressure on your feet. When you reach the sensitive spots, apply a steady pressure without moving the ball for a few seconds, and then continue massaging the other parts of your foot.

The pressure applied on your feet when massaging distracts all your pain receptors and sends blood to the affected parts of your feet. Massaging your feet also breaks down improperly healed tears of the plantar fascia. For soothing cold therapy, you can place your ball in the freezer in the morning and use it later in the day to massage your feet.

Ice Your Feet

Icing is a perfect and fast solution for dealing with plantar fasciitis pain. A study conducted by Dr. Bleakley Chris in 2004 confirmed that icing is a conservative method for healing soft-tissue injuries. Dr. Bleakley confirmed that icing could offer temporary pain relief and allow you to go back to work faster after getting an injury.

You can ice your feet using ice pack slippers. These slippers tend to mold to your foot and provide fast relief when you need it. You can wear these ice pack slippers during your 15 minutes break at work.  

Stretch Your Feet Before Getting Out of Bed

People with this condition experience intense heel pain every morning when they wake up and take the first few steps. This pain is usually triggered by the tightening of the plantar fascia while they are asleep. Therefore, one of the best ways to deal with plantar fasciitis is stretching your feet and toes every morning before standing.

One of the simplest methods for stretching your feet is by using a washcloth. You can sit on the bed and place the washcloth on the floor in front of your feet. And then try and pull the washcloth using your toes. This small routine can stretch your plantar fascia and help alleviate the pain caused by this condition.

Change Your Workout Routine

Changing your workout routine doesn’t mean that you should stop working out. After all, you need to maintain a healthy weight while healing, as extra weight can worsen your situation. Changing your workout routine means that you should replace all your high impact workout routine with low impact ones like swimming and cycling.

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Instead of jogging and jumping, which involves pounding on the ground, you can start cycling and even swim every morning. But, make sure you stretch your toes before you start working out. Once your feet have healed, you can get back to your normal workout routine slowly and then rebuild steadily to prevent another injury.

Final Thoughts

Plantar fasciitis is a severe condition that is caused by an injury or inflammation of the plantar fascia. This disorder can make it impossible for you to do your normal workout routines and even walk. And since it doesn’t have an instant solution, you can use these 6 tips to reduce the pain. Whether you spend your entire day on your feet or sit behind your desk, these quick tips can help you reduce the plantar fasciitis pain.