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Plantar Fasciitis is an injury affecting the soles of the feet.
Foot arch pain occurs when there is some sort of dysfunction occurring with (or between) any of the following elements in the foot: the ligaments, foot muscles, fat pads, bones, and/or plantar fascia tissue.
The fascia is the tough, fibrous band of tissue that connects your heel bone to the base of your toes.
The pain is often described as being sharp and stabbing when acute, or dull and constant when chronic.
Last update on 2021-04-06 / Affiliate links / Images from Amazon Product Advertising API
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To treat Plantar Fasciitis, here are the things you can do:
1. Take a rest. This is the very first treatment of this condition and most of the other foot ailments for that matter. Rest would keep the foot muscles from contracting and more adding pain to the area. And if there is any inflammation, it is a must to keep weight off from that foot.
2. Apply ice on it. Apply ice for 20 minutes 4 times in a day. Usually, it is applied after two to three hours. Doing so will subsequently relieve the other symptoms.
3. Take anti-inflammatory medication. There are over-the-counter medicines available for this ailment. But to be sure, consult with your doctor first. Ibuprofen is the most recommended medication.
Plantar Fasciitis Support
Continuous pressure at the precise location can reduce pain and inflammation associated with plantar fasciitis.
The FootSmart Plantar Fasciitis Support uses elastic tension to relieve pain and promote muscle development. Skin remains dry and comfortable.
Wear over socks during the day and at reduced tension at night. Order by men’s/women’s shoe size and left or right foot above.
What Causes Foot Arch Pain?
There are a number of possible causes of foot arch pain and it is important to see a medical professional when you are experiencing acute or chronic foot arch pain.
Below are some common causes of having arch pain in the foot:
Repetitive strain – overusing your foot muscles, by over-exercising. If you are an athlete or regular exerciser, do you primarily experience foot arch pain running? Long-distance jogging can be a cause, or aggravator, of this uncomfortable condition.
Wearing high heels, or other, unsupportive shoes. Make sure your shoes are comfortable. Have correct support in the soles that have adequate shock absorption and encourage good posture.
When jogging or playing sports, ensure that your shoes are designed for the exercise at hand, and have outstanding levels of shock absorbency.
Sprain of a ligament in the foot where the ligaments holding foot bones in place actually tear. Similar to this is plantar fascia tissue injury, which is a stretching or breaking of the tissue.
Bruising or bone fractures that have occurred as the result of an accident.
Running on irregular, inflexible or spongy surfaces can have a very detrimental effect on your foot’s health.
Types Of Foot Arch Pain Relief
Methods that may relieve your arch pain in foot includes several simple and natural solutions. Hence, there are also medically inclined and somewhat complicated answers which can be prescribed by your physician.
Below are some insights and ideas you can do to relieve pain.
First and foremost, rest the foot. Keeping your weight off the foot will help it recover faster.
Try elevating your foot to reduce any inflammation and possibly also reduce the pain a little.
Apply a cool compress to the painful arch, for up to twenty minutes in a session.
If the pain is severe, you may wish to take an over-the-counter pain reliever such as aspirin.
Be sure to take non-prescription medications only as directed on the packaging, or by your general practitioner.
Physiotherapy. With a combination of localized massage, as well as directed exercises and stretches. Physiotherapy may help your painful foot arch condition to correct itself over time. You can ask your general physician for a referral to a physiotherapist or other suitable medical specialist in your area.
If you are a regular jogger, try to stick to running only on even and medium-density surfaces. Perhaps, you can also jog less often or for less time and distance.
To treat one’s foot arch pain, one can indulge in simple foot exercises or foot pain treatments. Also, try to make stretching your legs and foot joints a regular part of your exercise routine and take time to cool down and stretch after a long jog.
Investing in the right pair of joggers/trainers for you will also make a world of difference.
Basic Foot Exercises for Arch Pain
Our feet have the most exhausting job. They are the support of our entire body as we walk or create any forms of movement.
Our feet also undergo stress that we often forget or do not address. Fortunately, there are many feet exercises an individual can do to eliminate the stress in our feet.
People, whether active in sports or in the house all day, can have hundreds of reasons why their feet can go wrong or feel pain and stress. That is why it is very common to have orthopedic problems. This is a problem that has stress fractures and deterioration due to overuse and aging process.
If you are one of those who experience foot arch pain, continue reading the following exercise for your feet below.
Basic Foot Exercises For Foot Arch Pain and Others
Get a chair and sit down. The knees must be bent at an angle of 90 degrees. Your feet must be flat on the floor. Tip your foot upward with the heels on the floor. Toes and arch must be in an elevated position. Then extend and flex your toes 5 times. Rest your toes back on the floor.
Still in the position of the previous foot exercises and still knees bend 90-degree angle, lift your toes above the floor. Next, spread your toes as much as you can and then lower them on the floor one by one at a time. You can start with your pinky toe. Then, reverse the process and lower your toes from biggest to smallest. Repeat the procedure five times in each foot.
Still in the same position from the previous foot strengthening exercises, lift your toes up and rotate the heels five times clockwise first and then counter-clockwise. Swing your foot from left to right and lower them back to the floor. Do it on both feet.
Same foot exercises position, bend your one left backward until it reaches the position where the foot rest on the tops of the toes. Then, slowly rock your foot from left to right five times before you rest it on the floor. Do it again on your second foot.
Stand firmly while facing the wall. Put one-foot-ball on the wall. Then, lean forward slightly stretching your calf. Hold yourself and count one to ten before you release. Do the same on your other foot.
Here are some basic foot exercises for arch pain for you to do. The goal is just to let your feet relieve the stress for a while. You can find great variations of foot exercises on the internet.
However, these foot exercises are not recommended for anyone with injured feet. It is highly recommended to consult a physician first before doing foot exercises for injured feet.
Understanding Feet Problems and How To Avoid Them
Feet problems are not pleasant and are something that can cause pain and irritation if they are not treated properly. There are many different things from injuries to illnesses that may cause bad feet problems to occur.
Sometimes the treatment to get relief from feet problems is something simple that you can do at home, while other times they may require that you go to see a doctor.
Trying to diagnose your feet problems yourself can be something you do at first so you can understand if it is bad feet problems or something simple. To do this you can go on the Internet and look for pictures of feet problems.
These may help you to decide what is causing the problems. However, don’t delay treatment as the problem could always be something that only a medical facility can help you with.
Common Feet Problems
One common ailment that causes frequent feet problems is Athlete’s Foot. This is an itchy rash caused by fungi. This can be treated at home by going to the drug store and getting some spray or cream to treat Athlete’s Foot. Be sure to use as directed until the problem goes away.
Other feet problems that cause pain when walking could be calluses or corns or even blisters that have formed due to pressure or constriction.
You can also get special cushioning pads at the drugstore or ointments to make them feel better and relieve any pain. Unless serious, these too can usually be treated at home.
Other issues of feet problems could be due to flat feet problems, which mean that you are probably suffering from foot arch pain. If this is the case, there are special shoe inserts that can help to treat this condition and they too can be purchased from a drug store.
Or, if you like, you can have specially made shoe orthotics that are molded into the shape of your own feet to help get rid of foot arch pain and feet problems caused by bad arches or flat feet.
Plantar fasciitis is a painful condition of the foot which causes stabbing, burning pain in the heel area. Many times, people who suffer from plantar fasciitis feel the most pain early in the morning, or after any activity that involves running or jogging.
The pain that is felt with plantar fasciitis is due to swelling of a tissue which connects the heel bone to the toes. This tissue, which is called the plantar fascia, is found on the bottom of your foot.
Overnight, or during periods of inactivity such as time spent at a desk job, the plantar fascia tissue tightens up, causing pain when a person stands up and mobilizes. This pain is generally reduced as the person moves around.
Signs of Plantar Fascia
- Plantar fasciitis can occur in both feet at the same time but generally occurs only in one foot.
- Sharp pains in the middle of the foot. The pain will feel like stabbing.
- The worst pain is felt when stepping after lengthy immobility, including after sleep, as well as when stretching the bottom of the foot by tip-toeing or climbing.
- Pain is felt after exercise, but rarely during exercise unless the bottom of the foot is being stretched.
- A small amount of swelling in the heel.
Causes of Plantar Fasciitis
The pain and inflammation experienced with plantar fasciitis is caused by repetitive tearing of the plantar fascia tissue. Some things which can cause or contribute to this tearing include:
- Overdoing physical activities, particularly running and climbing.
- Chronic conditions such as arthritis and diabetes have been shown to increase risks of plantar fasciitis.
- Walking incorrectly or having an abnormally shaped foot.
- Wearing shoes without the proper support.
Some people are more at risk than others for developing plantar fasciitis. As mentioned above, those with diabetes and arthritis are at risk. Athletes, people who are flat-footed, people who are overweight, and pregnant women are all at higher risk than others. Your job also contributes to your risk factor. If you are a waitress, for example, who is on her feet almost her entire shift, you can be more at risk for plantar fasciitis.
Medical Care for Plantar Fascia Strain
If you experience any of the signs listed above for plantar fasciitis, and the pain does not lessen after treatment within the home, you should seek the care of a physician.
If you have any condition that causes poor circulation, such as diabetes, you should seek immediate care upon noticing these symptoms. Conditions which cause poor circulation can be very dangerous to your feet, and issues with the feet can be severely complicated by these conditions.
If you believe that you may have plantar fasciitis, you should not ignore the condition and hope it will go away. Although plantar fasciitis in itself is not generally a very serious condition, if left untreated, it can develop into problems with mobility and issues with other parts of the body.
Treating Plantar Fasciitis
Treatments for this condition range from minimal home therapy to surgical procedures. Some of the most common treatment recommendations for plantar fasciitis include:
- Wearing “Night Splints” at night to hold the tissues in a stretched position.
- Wear Heel Seats inside your shoe to provide better pressure distribution and take advantage of acupressure points.
- Physical therapy may also be beneficial.
Preventing Plantar Fasciitis
Although plantar fasciitis is not a life-threatening condition, it can be annoying and troublesome, particularly if it causes you to restrict your level of motion. Therefore, you will want to take preventative measures to keep this condition from developing.Some preventative measures include:
- Stretching legs, ankles, and feet prior to stepping out of bed in the morning.
- Wear shoes which provide proper support, and try not to wear high heels.
- If participating in sports, always warm up.
- Keep in shape and at a healthy weight.
Heel Spurs Explained
Many people mistakenly think that plantar fasciitis and heel spurs are the same conditions, but this is not true.
Plantar fasciitis is a painful condition that develops from stretching and tearing of a tissue along the bottom of the foot.
Heel spurs, on the other hand, are actually a deposit of calcium in the same area. A heel spur grows right out of the bone around the ligaments that attach the bones of the foot and heel, and right into the flesh, which explains why this condition can be so painful!
There are several factors that increase the risk for a heel spur developing, and one of those is age. Statistics have shown that most people who suffer from heel spurs are over 40 years old. Other contributing factors include poor circulation, several types of arthritis, pre-existing plantar fasciitis and any degenerative disorder.
Like a bad tooth, a heel spur does not appear overnight. It grows slowly, developing over years, and once it has truly announced itself, the pain can be quite unbearable. In fact, many people describe the pain they feel from a heel spur in the same way they would describe an abscessed tooth.
The root cause of heel spur pain is not the spur itself, but the swelling of tendons and tissues which surround the spur.
The swelling and pain are worse after a period of rest, and tends to lessen as a person moves around. This is very similar to the pain felt with regard to plantar fasciitis, which is one reason why so many people confuse the two conditions.
If you are experiencing symptoms that seem to indicate you might have a heel spur, it is important to make an appointment with your physician. If you do have a heel spur, he or she will be able to assist you in treating the problem and finding solutions for the pain.
However, it is possible that you could have another condition, such as rheumatoid arthritis, and not know about it. Your physician will be able to diagnose a heel spur with a simple x-ray.
Once a heel spur is diagnosed, there are a variety of treatment options that your physician may recommend. They include:
- .Elevation. As with any condition or injury that causes your lower extremities to swell, elevation is always a key treatment recommendation. Elevating the feet causes blood to move away from the area, limiting swelling and decreasing pain. Ice.
- Applying cold to the area will help to reduce swelling and pain. Exercise. Simple stretches that will keep the tendons and tissues around the spur relaxed and loose can help reduce the impact of a heel spur.
- Shoe inserts. Special Heel Seats can be purchased that will be placed inside your shoe. These inserts will protect the area around the spur, and move the weight from your heel to other areas of the foot. This relieves pressure on the tendons and tissues immediately surrounding the heel spur.
- Physical therapy. Physical therapists have a variety of tools that can be used to help alleviate pain from a heel spur. They can treat the area with ultrasound waves that massage the swollen areas, and can also provide their patients with relief through whirlpool bath treatments by massaging the swollen area with the jets of the whirlpool.
- Surgery. As with most other conditions, surgery as a treatment method for heel spurs is generally considered to be the last resort choice. Almost all physicians will attempt other treatment methods first, only moving on to surgery if nothing else improves the condition and the pain felt by the patient. One good thing about surgery as a treatment is that in almost all cases, it permanently removes the heel spur.
Ways to Avoid Feet Problems
There are several things you can do to help avoid common feet problems. Some of these are to wear the correct sized shoes, and also to keep your feet clean and dry, keep your toenails trimmed, and be sure to check your feet for any wounds or other defects.
Doing these things should help you decrease feet pain symptoms or issues. Hence, if you’re already experiencing feet problems, it is always good to seek professional help and avoid self-medication. Even minor feet problems should be handled with caution.