What Can I Do About My Foot Pain – Plantar Fasciitis

You get out of the bed in the morning and as you take your first steps to the kitchen you feel a burning, stabbing pain on the bottom of your foot. You’re probably asking yourself, What can I do about my foot pain”? Plantar Fasciitis is one of the most common causes of foot pain. Learn about the causes, symptoms and treatment of plantar fasciitis.

Plantar Fascia

The plantar fascia is a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. It supports the arch of your foot by stretching slightly when you step down and then shortens back to maintain the arch and support your weight as you walk. The plantar fascia absorbs a great deal of weight when walking and especially when running and is therefore prone to injury.

How to Wear an FS6 Compression Sleeve for Plantar Fasciitis  – View Video

What is Plantar Fasciitis

Plantar Fasciitis is an inflammation of the plantar fascia generally caused by small tears or over-stretching of the plantar fascia.
Common causes include:

  • Arthritis can cause inflammation in the joints and tendons and can be a contributing cause of PF
  • Excessive pronation (feet roll inward while standing or walking)
  • Walking, standing, running for long periods of time, especially on hard surfaces; athletes are at greater risk of experiencing PF
  • Wearing shoes that don’t fit well or don’t provide sufficient cushioning when exercising or standing for long periods

Symptoms of Plantar Fasciitis

The most common symptom is a sharp stabbing or burning pain in the heel on the bottom of your foot. Pain is most commonly felt in the morning when first walking and stretching the foot. This is thought to be due to the fact that while you sleep, the plantar fascia shortens and when you stand in the morning, the inflamed or torn fibers of the plantar fascia are stretched, causing pain. Once the foot limbers up, the pain usually diminishes, but it may return after periods of standing, climbing stairs, getting up from a seated position or when exercising. The pain may lessen throughout the day only to return later.

Treatment of Plantar Fasciitis

Immediate Treatment

Give your feet a rest and try not to walk or run on hard surfaces. You can help reduce pain and swelling by icing the foot for 10-15 minutes after exercising and taking anti-inflammatory medicines, such as ibuprofen or aspirin.

Wearing A Foot Brace or Splint

A study done with the American College of Foot and Ankle Surgeons looked at the recovery times of plantar fasciitis sufferers assigned to a calf stretching regimen vs those assigned to a night splint routine. The results were significant. Patients wearing the night splints recovered within about 18 days. Those with a calf stretching routine recovered in roughly 60 days. (That’s a 40 day difference)

A foot brace or splint that keeps a slight stretch on the arch can be extremely helpful in relieving your foot pain. Choose a splint that that can be worn in shoes during the day or at night, such as the  FS6 Compression Foot Sleeve or the 3pp® Arch Lift  

FS6 Compression Foot Sleeve for plantar fasciitis
FS6 Compression Foot Sleeve
3pp arch lift for plantar fasciitis
3pp Arch Lift

Other Treatment Options

  • Doing exercises such as calf and toe stretches before you get out of bed and taking your first step is recommended
  • Firmly pressing on and rolling a tennis ball under your foot is a good way to get a deep massage
  • Wear shoes with good arch support and a cushioned sole
  • Orthotics, insoles that go inside your shoes, provide added arch support, especially if you stand or run for long periods of time; wear orthotics in both shoes – even if only one foot hurts

Treatment can last a few weeks, but could take up to several months to a year. It’s important to follow your healthcare providers instructions. Your healthcare provider may prescribe a cortisone shot or if symptoms persist beyond a year of treatment, surgery may be an option.

How Can I Prevent It From Coming Back?

Once the pain subsides, continuing to wear your foot brace when exercising and at night will keep a gentle stretch on the bottom of your foot and the arch tissue loose.  If using orthotics, wear them as directed and continue stretching and exercises, especially in the morning.

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FS6 Compression Foot Sleeve for plantar fasciitis
FS6 Compression Foot Sleeve
3pp arch lift for plantar fasciitis
3pp Arch Lift

Our blogs are educational in nature and are not intended as a substitute for medical advice. Because your condition is unique to you, it is recommended that you consult with your health care provider before attempting any medical or therapeutic treatments. We are always happy to answer questions about products mentioned in our blogs, however, we cannot provide a diagnosis or medical advice.

The post What Can I Do About My Foot Pain – Plantar Fasciitis appeared first on Oh My Arthritis.

Original source: https://www.blog.ohmyarthritis.com/what-is-plantar-fasciitis-and-how-can-i-treat-it/

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