When I’m dealing with foot pain caused by plantar fasciitis it can feel like a full-time job, from 9 to 5. It is important to treat this problem because it could become incredibly painful and even cause disabilities.
Among the important things you should know is how to heal plantar fasciitis quickly, especially at times when pain addresses you in your work or at less expected times. That’s why I wrote this article with some important tips to treat that uncomfortable pain caused by plantar fasciitis and how to heal the pain fast.
Luckily, there are a number of ways to treat the condition within a matter of minutes. The following treatments can be done on a 15-minute break, under the desk, or behind the cash register, providing you with quick relief. Some can even be done when you’re asleep!
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Tips How to heal plantar fasciitis quickly at home
Now I will share with you some great tips about how to heal plantar fasciitis quickly very easy.
1. Use a ball.
Keeping a golf ball or other small ball in your desk drawer, purse, or briefcase may seem silly, but it’s actually a very effective way to manage plantar fasciitis pain during the day.
It’s cheap, discreet, and can be done inside of the home and out. This trick can be done while sitting or standing and the only requirement is the removal of your shoe.
Place your foot on top of the ball and use it to roll the ball along the floor.
The pressure that the ball creates takes the focus of the brain away from the pain, increases blood flow to the foot, and breaks down tears to the plantar fascia ligament that haven’t healed properly.
Watch this video about how to heal plantar fasciitis quickly using a golf ball
2. Stretching.
Stretches are great- especially in the foot area- because they can be done without much notice from anyone around you. Stretching is a great way to relieve pain and heal plantar fasciitis, as it improves not only the strength but also the flexibility and stretch that the plantar fascia ligament has.
One easy stretch is the toe stretch. Start by crossing your affected leg over the other leg and grab onto the affected foot. Gently pull your toes backward toward your shin and hold the stretch for 10 seconds. Release and repeat. this is a great way how to heal plantar fasciitis quickly
3. Dry cupping.
Dry cupping will probably feel a bit weird at first, however, as you do it more often it will become relaxing. This method involves the positioning of a cup on the skin of the foot.
The cup is positioned so that it creates a vacuum seal that applies negative pressure to the area. The pressure increases blood flow and reduces pain, as well as works to break up adhesions. Dry cupping can be done for relatively cheap by purchasing a simple dry cupping kit.
4. Reduce inflammation.
When the plantar fascia ligament is causing pain, it’s probably inflamed. Reduce the ligament inflammation by applying an ice pack- just be sure not to place the ice directly on your skin, as this can cause cold burns.
To make your own ice pack, wrap a towel or large cloth around a plastic bag full of ice or a bag of frozen peas. Apply the homemade ice pack to the area 3-4 times a day for 15-20 minutes at a time.
You might also consider taking an anti-inflammatory drug, but first, remember to call your doctor.
5. Shoe inserts.
When you suffer from plantar fasciitis, walking can be a painful experience. It can also make the problem worse in some cases. To make sure that the problem doesn’t get worse and to help the condition heal, invest in a pair of highly supportive shoes or a pair of arch-supporting shoe inserts.
Shoe inserts made of therapeutic cooling gel or memory foam are great choices as long as they offer adequate arch support. If your inserts are too big, depending on the material they are made of, you should be able to trim them to fit inside of your shoes.
You must read our article about best insoles for plantar fasciitis
For women, it’s a good idea to avoid wearing high heels. The pressure that high heels exert on the ball and joints of the foot are harmful to the already inflamed plantar fascia ligament. If you have to wear heels, though, purchase an insert for them. High heel inserts come in a range of sizes and shapes, so you’re bound to find one that works.
6. Night splints.
Most people sleep with their toes pointed downwards, which shortens the plantar fascia ligament and tightens it. Night splints are worn at night while you sleep and hold the foot at a 90-degree angle.
This position keeps the ligament and Achilles tendon elongated and stretched out while you sleep, reducing the strain that the already irritated plantar fascia ligament endures during the night. The splints are quite bulky and large but are only temporary. Once the ligament has healed, you can stop wearing them.
7. Adjust your workout routine.
If you’re someone who likes to participate in high-impact workouts, you may want to take a break while your plantar fasciitis heals. High-impact workouts put a lot of pressure on the foot, which contributes the plantar fasciitis pain.
One of the sports activities where you have to be more careful to prevent the plantar fasciitis is running, usually, those who are trained for a marathon can suffer sometime in this condition if they do not take the prevention on time.
I love outdoor sports and maybe you too, but those intense high impact exercises as we have said must be made with awareness if we want to maintain the health of our feet.
Consider switching to a low-impact workout such as swimming, as it is healthy, fun, and won’t irritate your feet. In fact, the weightlessness that you feel in the water may even act as a pain reliever. You should also try to avoid jumping.
Conclusion:
Now you have at hand the tips to relieve plantar fasciitis in just minutes, you can choose one of the treatments or ways previously indicated or you can choose more than one, everything is a matter of your choice; however, as we have said, it is important that you consult your doctor first if you have suffered any condition of health in the feet.
Plantar Fasciitis and heel pain don’t have to ruin your life. They can be managed with a bit of care and consideration. With any luck, the tips above will help your condition heal, now you know how to heal Plantar fasciitis quickly at home in some minutes and also have the tools to prevent that condition.
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