What is Plantar Fasciitis? Plantar Fasciitis, also known as heel pain, is the inflammation of a thick band of tissue that connects the heel bone to the toes. This condition is more common in women. The risk of getting plantar fasciitis increases if you wear worn out shoes with thin soles, have flat feet or a very high arch, often wear high heeled shoes, have tight Achilles tendon or heel cords, have an unusual walk or foot position. One of the common symptoms of plantar fasiitis is pain in the bottom of your foot or at the front or center of the heel bone.
9 WAYS TO TREAT PLANTAR FASCIITIS
- GET SOME REST AND APPLY ICE – One can place an ice pack to the affected area a couple of times a day for 10 to 15 minutes. One should soak the foot in a vinegar bath or massage the foot with aloe vera or warm mustard oil to improve blood circulation and provide relief.
- GET THE RIGHT SHOES – Shoes which do not provide necessary support can strain your plantar fascia. The ideal shoe for the feet would be one that is laced, has moderate or low heels that support and cushion the heels and arches. One should avoid wearing high heels or flats. If one frequently participates in any physical activity that puts extra strain on your feet, for example running, one should choose the right pair of shoes and change them every 350 miles.
- USE SPLINTS AND STRAPS – Night splints can be worn for speedy recovery. They ensure that tissue inside the heel is not squeezed and helps to stretch your Achilles tendon and plantar fascia. One could also strap his heels with a sports strapping tape to relieve pressure.
- DO STRENGTHENING AND STRETCHING EXERCISES – One should do strengthening and stretching exercises to ensure that his ankle, Achilles tendon and calf muscles are flexible to prevent plantar fasciitis. Various stretching exercises such as towel stretch, wall stretch, slant board stretch, dynamic stretch and chair stretch can be adopted.
- TRY ACUPUNCTURE – The ancient Chinese medical system of acupuncture can be of great help in dealing with plantar fascia.
- TRY AYURVEDA – Plantar fasciitis (also known as vatakantaka in ayurveda) is cured using a combination of oral medication and topical application of herbal formulations in ayurveda. Consuming eranda taila (castor oil) and shunti kashaya (a reduction of dry ginger powder in water) orally on an empty stomach in the morning and applying a warm paste of kolakulatthadi churna (a powder containing horse gram, Indian date, and other beneficial plants) to the affected heel and covering it with eranda (castor) leaves for 4 hours was effective in treating plantar fascia.
- SEE AN OSTEOPATH – Osteopathy, a form of manual therapy which addresses health issues by working on your muscles and joints, can be used to cure plantar fasciitis.
- GET A DEEP TISSUE MASSAGE – The application of pressure on deeper muscle tissues is believed to release muscle tension and pain.
- MAINTAIN A HEALTHY WEIGHT – One will feel a greater pressure on the heel if they are overweight. Hence, it is ideal to maintain a healthy lifestyle and watch their weight.