Plantar fasciitis is the inflammation of the plantar fascia, the thick band of tissue that runs along the bottom of your foot from your heel to your toes. When the plantar fascia is irritated or inflamed, it tends to cause stabbing heel pain that is usually most obvious in the morning.
The foot pain generally lessens as you begin to walk around. However, if left untreated, plantar fasciitis can worsen to the point where you experience foot pain throughout the day every day.
Let’s talk about how you can relieve the aches and pains of plantar fasciitis, and where you can go in Greater San Antonio for expert podiatry treatment that works to keep your feet healthy.
Use the RICE Method to Relieve Heel Pain
The most common conservative home remedy you can use for plantar fasciitis is the R.I.C.E. method:
- Rest — Avoid putting pressure on your hurting foot to promote healing.
- Ice — Apply a towel-covered ice pack or a cold compress on the bottom of the foot for several minutes throughout the day to decrease the pain and inflammation.
- Compression — Wrap the foot (not too tightly) with a bandage or athletic tape to control the swelling. Your foot doctor may also recommend that you wear compression stockings, which feel surprisingly supportive.
- Elevation — Keep the hurting foot raised above the level of your heart when sitting or lying down in order to maintain proper blood flow to the area.
Stretch and Massage Your Foot
You can engage in simple exercises that stretch your muscles to relieve the pain of plantar fasciitis. Be gentle and careful when stretching, and do not overstretch (pull) your muscles, tendons, and ligaments.
Massaging the foot can also help in relieving the heel pain caused by plantar fasciitis. Be mindful not to use too much pressure, as excessive force may irritate the tissue.
Maintain a Healthy Weight for Healthy Feet
Being overweight can actually cause plantar fasciitis to develop, because the tissue must endure too much pressure every time you stand and walk. By maintaining a healthy weight, you can lessen this excess stress and pressure on your feet.
Modify Your Exercises
High-impact sports and exercises place a lot of stress on your feet and heels. A few examples are running, tennis, dancing, and basketball.
If you experience heel pain from plantar fasciitis, you may want to consider shifting to low-impact exercises and sports that don’t put as much pressure on your feet. Good examples are swimming and cycling.
Wear Proper Footwear
Shoes that provide inadequate support for your feet can also lead to plantar fasciitis. Ill-fitting shoes, such as shoes that are too tight, too big, or don’t have enough cushioning, can contribute to your foot pain. Awkward heels can also be a factor.
When you’re looking for footwear, consider the following criteria – the shoes should:
- Fit your feet well
- Provide ample support for your foot arch
- Have proper cushioning
- Be appropriate for the exercises or sports you engage in
Treatment for Foot Pain in South Texas
If you’re looking for lasting relief from your foot pain and heel pain, look no further than The Podiatry Group of South Texas. Our highly skilled, board-certified foot doctors can give you the comprehensive treatment you need.
If you want to learn more about our services or to schedule an appointment, call us today at our location near you or fill out our secure online appointment request form now. We look forward to helping you get back on your feet!