This is a guest post from Sally Writes, a freelance writer specializing in health and outdoors topics.
If you’ve ever had plantar fasciitis, then you know pain. That sharp, stabbing pain or deep, aching pain in the middle of your heel or along the arch of your foot caused by the inflammation of the connective tissue that runs from your heel to your toes. While unpleasant, there are a few easy ways to minimize the discomfort so you can be back on your feet in no time at all.
Although gentle exercising with plantar fasciitis is an important part of the recovery, one of the most recommended treatments for this condition is also resting and staying off your foot. But if you are an athlete or an active person, this could be hard for you to do. If that is the case, try to stay off your foot as much as possible and limit the daily activities that are causing you pain.
Resting can be frustrating for those who are itching to get going, so this will require a bit of patience.
Ingest Anti-inflammatory Agents
The most commonly used anti-inflammatory agents are Nonsteroidal Anti-Inflammatory Drugs (NSAIDs), like Advil, and ice packs or ice baths, but these are not for everyone. Some foods naturally reduce inflammation, and while it is not a commonly recommended treatment for plantar fasciitis, a sensible diet can help it heal, especially when combined with other therapies. Here’s a list of some of them:
- Fruits and vegetables, which are rich in anti-oxidants, fiber, vitamins, and minerals
- Oils and fats such as those you get from seeds, nuts, and avocados
- Sources of protein such as fish and poultry
Stretching and massage
Stretching is one of the most common recommendations for physical therapy of plantar fasciitis. There are multiple stretches you can do to strengthen the muscles in your foot and make them more flexible. Here are only a few of them:
- Calf stretches
- Stair stretches
- Towel stretching
- Foot massages
Sometimes doctors might recommend that you wear a night splint. A night splint stretches your calf and the arch of your foot while you are sleeping. Because the plantar fascia is in an extended position overnight, it allows for it to heal and makes for less painful first steps in the morning.
Recovery from plantar fasciitis takes time!
Recovering from plantar fasciitis is not something that will happen overnight. It will take patience, perseverance, and self-discipline to recuperate fully. Most importantly, though, as dull as it may seem, you want to be sure you listen to your specialist because that’s the key step to a hassle-free recovery!