Manage and Prevent Plantar Fasciitis: Top Strategies
Plantar fasciitis, a common foot condition causing heel pain, affects many people. It occurs when the plantar fascia, a ligament supporting the arch, becomes inflamed and damaged. Here are some strategies to manage and prevent this condition.
Resting the feet, especially after high-impact sports, allows the plantar fascia to heal and reduces inflammation. Losing weight and wearing supportive shoes with good arch support and a low heel can also prevent inflammation. Orthotic shoe inserts or foot pads help distribute weight evenly, particularly for those with high arches.
Gentle stretching of the arch and calf can soothe pain, as can massaging the arches and heels with thumbs or a golf ball. Regularly replacing old athletic shoes is crucial; runners should replace theirs every 400-500 miles, while non-runners should do so every six months.
Night splints, which stretch arches and calves overnight, can provide relief, especially for long-term sufferers. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can also help reduce pain and inflammation. Transcutaneous electrical nerve stimulation (TENs) therapy offers another option for pain relief.
Lavender essential oil, when diluted or added to a warm foot bath, may help due to its anti-inflammatory properties. Applying ice packs or rolling an ice cube under the foot can also reduce inflammation and pain.
Plantar fasciitis is primarily caused by mechanical overload, foot misalignments, shortened calf muscles, and improper footwear. Managing this condition involves a combination of rest, weight management, proper footwear, stretching, and pain relief methods. Regular care can help prevent chronic plantar fasciitis and alleviate symptoms.
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