The ligament that runs from the heel bone to the toes is called the plantar fascia. When it becomes inflamed or torn, a condition called plantar fasciitis can develop. The force from various high-impact activities, such as running, can put stress on the fascia, leading to inflammation. Individuals who are overweight or have flat feet are also at risk for developing the condition. The main symptom is heel pain. Plantar fasciitis may develop in one foot or both, and the severity of symptoms may vary. There are several ways to reduce pain and treat the condition.
Instructions
1. Limit activities temporarily. If possible, stay off your feet as much as you can for a few days. By staying off your feet and limiting activities, it may give your tendon a chance to heal. The longer you have the pain from the condition, the harder it may be to treat.
2. Wear a night splint on your foot. A splint will keep the tendon stretched while you sleep. The stretching may help keep the tendon loose and reduce the likelihood of it tearing. Talk to your doctor about also wearing arch supports in your shoes during the day. The supports may help keep the weight on the foot evenly distributed, which puts less pressure on the tendon.
3. Stretch the foot and the calf muscle each morning and before exercise. The fascia may become tight overnight, making the condition worse. Speak to your doctor about specific stretching exercises to do.
4. Apply ice. Ice helps reduce inflammation and may help pain. Put an ice pack on the heel of your foot for 20 minutes, three times a day. Also apply ice to the foot after exercises, such as running.
5. Switch to low-impact forms of exercises. Repeated force on the foot and tendon can lead to plantar fasciitis. For example, high-impact activities, such as running and jumping rope, can cause stress on the fascia. Do lower impact activities, such as walking, swimming and biking.
6. Have acupressure done. Acupressure involves applying pressure to certain spots on the heel, which may help increase blood flow and promote healing.
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