Plantar fasciitis is a very common condition which causes foot or heel pain. If you stand a lot on hard surface, run without wearing proper shoes or have flat foot and experience foot pain, you may be suffering from plantar fasciitis which is an inflammation of soft tissue (plantar fascia) that starts from your heel and spreads out to the toes. Painful sole of the foot, first thing in the morning with gradual improvement as the day goes by, is a classic sign of plantar fasciitis.
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Following are the 5 useful tips to help Plantar Fasciitis pain:
Stretching / frozen water bottle
A good calf and plantar fascia (sole) stretch may help reducing the discomfort. Rolling the foot on frozen water bottle is another way to alleviate the symptoms.
Avoid impactful activity
Avoiding impactful activity such as running, jumping and other aerobic activities involving pounding of feet on hard surfaces should be avoided
Splint/ taping
Night splint that helps to stretch the plantar fascia while you are asleep can be very effective. Certain taping methods have shown benefit as well.
Shoes/inserts
Shoes with good heel support and inserts/orthotics may help by providing cushion and preventing micro injuries and worsening of inflammation
Anti-inflammatory medications
Anti- inflammatory medications such as ibuprofen and naproxen may help if it is safe for you to take as per your doctor. Turmeric supplement may help in reducing inflammation as well.
If the pain does not improve with above measures, consultation with foot doctor may be needed to consider injection, special cast or rarely surgery.
Learn more: American Academy of Orthopedic Surgeons
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