If you have plantar fasciitis, you know the symptoms all too well. Pain or stiffness in your heel, which is usually the most prominent upon taking your first steps in the morning. While the pain and stiffness may subside as you move about your day, you most likely still experience some level of discomfort from this common condition.
Plantar fasciitis is an overuse injury and one of the most common causes of heel pain. If you are experiencing foot pain and believe you may have plantar fasciitis (or you’ve already been diagnosed), follow these steps to ease the pain.
This may sound like a no brainer but if you want your foot to stop hurting, you need to stay off of it. In our busy, day-to-day lives, however, this is easier said than done. Where possible, try to cut back on activities that cause pain (running, walking on hard surfaces, etc).
Icing your foot can help to alleviate pain and swelling. Try icing your foot for 20-minute intervals.
Note: Use caution when taking any over-the-counter medication.
Medications like Ibuprofen and Naproxen may help to reduce pain and since they are both anti-inflammatory medications they can also help with swelling.
There are stretches and exercises you can try to help reduce pain in your heel. Calf stretches can help or try some of these recommendations.
Upgrade Your Footwear
Make sure you’re wearing comfortable shoes that aren’t too tight or don’t put too much pressure on your heel. In addition, invest in some cushioning insoles for increased shock absorption and support.
You can also find foot splints to wear at night; these can help reduce the pain often experienced in the morning.
If you combine adequate rest with some or all of these strategies, you can manage the pain associated with plantar fasciitis. If your pain persists or interferes with everyday life, make sure to consult a foot care specialist.