Have your heels been hurting too much lately? Plantar fasciitis may be the reason.
Hey there, Bestie viewers! Managing the pain that comes with plantar fasciitis is
like a never-ending chore. As many of us spend a large number of hours working a full-time job,
finding a solution for heel pain can be hard.
In today’s video, we’ll discuss some easy and effective treatments for plantar fasciitis you
can practice during your break, or simply while watching TV. Is dry cupping a good solution?
What about using toe separators? We’ll talk about all this AND more…
But wait, do you even know what Plantar Fasciitis is? It’s a condition that affects the soles of
your feet. It’s caused by the inflammation or injury of the plantar fascia. This is a band
of connective tissue that supports your foot's arch. The condition causes continuous heel pain.
Obesity is also a common risk factor of Plantar Fasciitis. If you’re overweight,
your legs will bear the whole weight of your body,
putting undue stress on your leg tissues and triggering Plantar Fasciitis.
But don’t worry, we have some practical ways to make your heels feel amazing in no time!
Let’s see how stretching your legs with the help of a book cures your soles.
No, I won’t ask you to read a handbook on Plantar Fasciitis.
A large book like a dictionary or textbook can be a terrific instrument to treat this condition.
Place the book approximately two feet from a wall. Stand on the book with your toes
and the front part of your foot. Your heel should be dangling lower than your toes.
Lean forward slowly with your hands in front of you until your weight rests against the wall.
Hold this posture for 30 seconds, then straighten your back and raise your
feet up and down with your toes. Work your way up to three sets on each leg.
Use this method during your lunch break at work, or make it a habit to stretch every
morning before leaving the house. The book stretch quickly relieves plantar fasciitis discomfort,
while simultaneously strengthening the ligaments and muscles in your foot!
Did you know a washcloth can do so much more than scrubbing?
For starters, it can strengthen your feet.
A simple washcloth is one of the most effective objects to stretch your feet.
To execute the washcloth stretch, sit in a chair and lay a dry washcloth flat in front of your feet
on the floor. Curl the towel toward you using only the toes of the affected foot. Complete 10 sets,
1-2 times a day. Remember, you have to extend both of your feet equally, not just one!
This workout improves and develops weak foot muscles that cause plantar fasciitis.
Sounds easy, but it’s also extremely difficult as several tiny muscles in your foot are compromised
if you have plantar fasciitis. Those muscles will become stronger over time if you continue
to stretch. Studies prove that patients who include basic plantar stretches in
their regimen are considerably happier with their shockwave therapy experience.
You can easily bring a washcloth to work with you,
or keep one on your nightstand for a quick pain-relieving session.
Sounds effortless, right? Here’s more. Use splints and orthotics to heal your feet.
Did you know using splints at night and wearing orthotics during the day can heal discomfort
caused by plantar fasciitis? Several patients with plantar fasciitis use orthotic inserts and
sock splints throughout the day, whether they're resting or walking.
Use orthotic inserts during the day to cushion your feet and prevent pain when walking,
especially if you spend a lot of time on your feet. This will lift the arch of your foot to
an ideal position and reduce heel pain. The inserts will also target pressure points in the
foot for quick pain relief. Research states that foot orthoses are the best first-line treatment
for plantar fasciitis. They improve function, foot-related quality of life, and compliance.
On the other hand, if you spend a lot of time sitting, use a sock splint at night to gently
stretch your feet and ease discomfort. You can do this while reading a book,
watching TV, or relaxing on the sofa. Use softer sock splints, as they’re more comfortable to wear
regularly and provide better healing success. The best part of this treatment is that you can
easily use them whether you’re walking or sitting. There’s no reason to put your work on hold.
If heel pain is affecting your comfort, try dry cupping.
Dry cupping involves placing a cup on the skin and producing a vacuum
to put negative pressure on the hurting region. It increases blood flow and breaks
up the connection with the pain from the plantar fascia. Research supports this.
The treatment process can be completed in around 10 minutes. Use affordable cupping kits whenever
you have some time to sit down and relax. Don't worry if cupping leaves red, bruise-like rings
on your feet. I know they won’t look pleasant, but will eventually fade away in a few days.
So, how else can you relieve pain from plantar fasciitis? Will applying an ice pack help?
It will take anywhere from 6 to 12 months for your foot to return to normal if you’re
suffering from plantar fasciitis, so you need to find a suitable relief method.
Icing is a great way to ease heel pain. You’ll be surprised
to know that studies have discovered icing can provide short pain relief.
It helps patients return to work and resume activities sooner.
The good news is that the process doesn't have to be a dripping, sloppy mess! You can simply
wear affordable ice pack slippers to work. They adapt to the bottom of your foot and stay in
place with the help of comfortable velcro straps. You’ll get instant relief just where you need it!
Keep the ice pack slippers in your freezer at home, or in the office. Slip them on
during a 15-minute break to relax your feet. Don’t have ice pack slippers? I’ve got you!
Place a bag of frozen peas or corn in a plastic bag to create an easy ice pack. Just so you know,
frozen veggies are better ice packs than ice from your freezer. The microscopic particles fit
better with your foot's shape! Whatever method you try, never put ice on your heel directly.
Did you know you can use a water bottle to strengthen plantar fascia?
I’m sure most of you have a water bottle on your work desk or at home. The interesting
part is that you can use this basic object as a powerful tool for treating plantar fasciitis.
The water bottle stretch is a simple and efficient home cure for plantar fasciitis.
Just sit on a chair with your feet flat on the ground and a water bottle on its side in
front of you. Now, roll the bottle between the heel and ball of your foot. Do this 10 times,
then switch sides. Apply consistent pressure, but not to the point of discomfort.
Use a frozen water bottle to also reduce inflammation.
Spread your toes!
No, that’s way too simple, right? Toe separators encourage your toes to gently uncurl and take a
healthy posture by stretching contracted muscles that have become short and tight.
They also help increase blood flow to the feet, breaking down adhesions, easing foot discomfort,
and strengthening muscles and ligaments in the toes and beyond.
Whenever you can spare 10 to 15 minutes, use toe separators to gently stretch and straighten
your feet and toes. Your feet and toes will not only be stronger, they will also feel amazing!
Want to know what happens to your feet when you massage them?
Start keeping a golf ball, tennis ball, or mobility ball around. Not for playing,
but for comfort and pain relief. Research shows that self-massage can effectively reduce pain.
The pressure from massage distracts the brain's pain receptors, increases blood flow to the
arch and heel, and breaks down painful adhesions on the plantar fascia ligament.
All you have to do is roll the ball beneath your foot while applying consistent pressure.
You can do this while sitting at your desk or sofa. Don't be afraid to confront painful
"hot spots." Apply constant pressure for several seconds when you reach a delicate
spot before continuing to roll the ball. You can even put the ball in the freezer
at the start of the day for extra comfort and cold treatment.
You can also consider TENS therapy to treat plantar fasciitis.
TENS therapy, or transcutaneous (trans-cue-tay-nee-us) electrical
nerve stimulation, is a relatively new treatment for plantar fasciitis. It uses
a reasonable amount of electrical current to stimulate the nerves
in the foot, improve blood flow and interrupt the body's pain signals.
Studies also state that this treatment lowers inflammation, stiffness,
and discomfort in the plantar fascia. It’ll also reduce pain during walking and other activities.
Surprisingly, some TENS devices resemble a pair of sandals you can easily wear underneath your
work desk, at a sofa, or even in bed. On the other hand, some TENS devices may also resemble mobile
phones. They’re connected to electrodes and can be placed on various regions of the foot.
Try stretching!
There are a variety of stretches you can perform quickly and effortlessly to deal with plantar
fasciitis. It increases the flexibility, strength, and elasticity of the plantar fascia muscle.
You can get immediate relief from your heel discomfort,
as well as strengthen your plantar fascia over time. You just need access to a wall, a pebble,
a stairway, or a belt! Many of these exercises are only a few minutes long and quite simple.
These plantar fasciitis treatments are quick, straightforward, and applicable to any setting.
Follow this list and keep your heels and arches happy. Let’s keep the conversation going with
a couple more health-related videos, shall we? Here’s what you need to know…
Check out 8 safe and effective exercises for lower-back pain. Or how about 12 exercises
to ease sciatic (sigh-at-ick) nerve pain? Go ahead, click one. Or better yet, watch both,
and learn how exercises and stretches can improve your health. Have you tried any of these
stretches? Are you considering it after watching this video? Let us know in the comments below!