Plantar Fasciitis
With nearly 3 million reported cases each year, Plantar Fasciitis is one of the most commonly diagnosed forms of heel pain. Plantar Fasciitis can be diagnosed at home, and there are a few ways you can treat this form of heel pain from on your own.
What are the symptoms of Plantar Fasciitis?
The most common symptoms of Plantar Fasciitis are:
- Stabbing or dull pain at the bottom of your foot directly on, or near, the heel
- Pain that is significantly more noticeable in the morning than it is in the evening
- Pain that gets worse when you are carrying any extra weight for prolonged periods of time
- Alleviated pain upon elevating your foot
- Heel swelling or stiffness
Treatment and Prevention
There are many ways to treat Plantar Fasciitis – the most important of which is
- Rest – Giving your foot a break will ease your heel pain. Avoiding activities that can inflame your heel , such as running, jumping, dancing, and walking barefoot, can go a long way in alleviating your pain.
Apart from rest, your doctor may recommend a few different treatments including:
- Ice – Applying an ice pack or a cold compress to the back of your foot for 15 minutes at a time, several times a day, will also help relieve some of the swelling in your foot. Be sure to wrap your ice pack with a thin towel to avoid direct skin contact.
- Stretching – Gently stretching the inflamed area, in addition to the muscles around your foot and ankle, can improve your mobility and accelerate the healing of the fascia.
- Strengthening – Weak foot muscles, especially those in the heel and arches, can contribute to chronic pain. Strengthen your foot with the “Toe Towel Grab” workout – grab a towel with your toes and simply drag the towel across the ground.
- Medication – Depending on the severity of your pain, your doctor may prescribe an anti-inflammatory medication. Consult your physician before taking any such medication.