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5 ways to treat Plantar Fasciitis

The plantar fascia, a thick band of tissue that runs along the sole of the foot and connects the heel bone to the toes, becomes inflamed and causes plantar fasciitis. It is a frequent contributor to heel pain, especially in athletes and those who spend a lot of time walking. Plantar fasciitis is characterized by pain in the heel and bottom of the foot, particularly when standing or walking, as well as discomfort when the bottom of the foot is pressed.

Rest for Plantar Fasciitis

In order to effectively treat Plantar Fasciitis, rest is crucial. It lessens the pressure put on the injured area, enabling the body to recover. Resting is crucial because it relieves pressure on the band of tissue that runs along the bottom of the foot and connects the heel bone to the toes, known as the plantar fascia. This enables the body to recover naturally by reducing the swelling and pain brought on by Plantar Fasciitis. Rest can also stop the plantar fascia from suffering additional harm and possibly avert a more serious issue. Additionally, it allows the body time to strengthen and bend the foot, lowering the likelihood of further injuries. Any method of treatment for plantar fasciitis must include rest.

Rest can take many forms depending on your current activity level for work and leisure. If you are a keen runner then I am afraid you will need to reduce how much you are running, instead, try substituting your time with cycling, swimming or gym-based work. This will help to maintain your CV fitness whilst reducing the level of stress on the plantar fascia. If your pain has been brought on through work it will be important for you to take regular breaks to rest and sit down.

Insoles for Plantar Fasciitis

Plantar fasciitis discomfort and inflammation can be lessened with the support of insoles because they can cushion, absorb shock, support the arch, and improve biomechanics. Shock absorption will lessen each step's force, easing pain and pressure on the plantar fascia. Support for the arch will lessen the strain on the plantar fascia by assisting in the even distribution of weight and pressure throughout the foot. The Plantar Fascia will experience less strain as a result of improved biomechanics, which will also enhance general foot health. For the Plantar Fascia, insoles can assist in providing a more cosy and supportive environment, reducing discomfort and enhancing foot health.

Using Ice for Plantar Fasciitis

Ice is a fantastic remedy for plantar fasciitis as it can help to reduce pain and inflammation. Ice helps to reduce pain by slowing down the signals to the brain, this also helps to reduce the swelling in the area by inhibiting the body's pain response. Ice will also help reduce swelling by causing the blood vessels to constrict reducing the flow of inflammatory markers to the area. There are two ways that you can successfully ice the bottom of the foot. The first is by using a bag of ice or an ice pack and the second, which is much more effective, is using ice massage.

Ice For Plantar Fasciitis

How to Ice for Plantar Fasciitis

It is recommended to apply ice for 15-20 minutes at a time, several times a day.

Place the bag of ice on the floor with a thin towel over the top. Place your foot on top of the ice making sure that it is covering the area that is most painful.

Riixo Ice Ball Foot RollSquare

Ice Massage for Plantar Fasciitis

This involves using a frozen item like the Riixo Recovery Ice Ball or another device to provide targeted ice to the plantar fascia whilst massaging the tissue at the same time.

It is recommended to apply ice for 15-20 minutes at a time, several times a day.

Place the device on the ground, if you have wood floors place a towel down first. You then use the ice ball to roll up and down the length of the foot applying moderate pressure. If you have an area that is particularly tender then focus on that area for 3o seconds by rolling in small circles.

Stretching for Plantar Fasciitis

Treatment for Plantar Fasciitis may include stretching. Heel discomfort can be brought on by inflammation of the plantar fascia, a band of tissue that runs along the bottom of the foot. By gradually extending the fascia and the surrounding muscles and soft tissue, stretching can aid in the reduction of inflammation. Stretching the plantar fascia, Achilles tendon, and calves help to ease tension and discomfort in the heel. Stretching can also assist the foot and ankle to become more flexible and increase their range of motion, enabling better movement. Regular stretching can also help lower the likelihood of flare-ups in the future and can stop the condition from getting worse.

4 muscles you should stretch to help treat Plantar Fasciitis

1. Gastrocnemius- The large calf muscle can become tight from improper foot biomechanics, leading to plantar fasciitis.

2. Soleus- This flat muscle that sits under the Gastrocnemius muscle helps to control the angle of the foot and can become tight from plantar fasciitis.

3. Tibialis Anterior- This muscle runs along the front of the shin and helps maintain the arch of the foot. When tight, it can cause pain in the arch and heel.

4. Plantar Fascia- This muscle helps provide support to the arch of the foot and can become tight from plantar fasciitis.

Strength Exercises for Plantar Fasciitis

Plantar fasciitis can be prevented with the help of strength work at home or in the gym. Plantar fasciitis can cause excruciating discomfort that makes it difficult to engage in certain activities. By bolstering the muscles in the foot, ankles, and lower legs, strength training at the gym can help avoid plantar fasciitis. Enhancing the body's natural posture can help to lessen stress on the plantar fascia. Strength training can lower the risk of injury by enhancing muscular endurance, stability, and balance. Finally, weight training can increase flexibility, lowering the likelihood of calf and hamstring tightness, which can potentially aggravate plantar fasciitis.

Riixo Towel Pick up

Towel pick up with the foot.

This simple exercise is designed to help strengthen the small intrinsic muscles in the foot.

  1. Place a tea towel or some kitchen roll on the ground in front of a chair.
  2. Sit in the chair and place your foot on the towel or tissue.
  3. Spread your toes out opening up your foot then grip the towel or tissue.
  4. If you are using a towel then scrunch it up then spread it flat again.
  5. If you are using tissue try to pick it off the ground about 1-2cm.

Frequency and duration

  • Repeat this 12 times on each foot
  • Complete this exercise twice a day

Riixo Products that help treat Plantar Fasciitis

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