The ultimate guide to managing plantar fasciitis at home
Plantar fasciitis can be an uncomfortable and bothersome condition. Fortunately, there are plenty of professional and at-home treatment options to help relieve plantar fasciitis symptoms and get you back on your feet.
The podiatry team at City Foot Health is dedicated to offering friendly, professional advice to make your journey towards foot health as smooth and accessible as possible. Whether you're just beginning to notice plantar fasciitis symptoms or are well into your search for relief, this guide aims to support you every step of the way.
Plantar fasciitis causes and symptoms
Plantar fasciitis is a common foot condition that results from inflammation of the plantar fascia — the thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. This inflammation can cause intense heel pain, especially noticeable with your first steps in the morning or after long periods of rest.
Key symptoms include a sharp, stabbing pain in the bottom of your foot near the heel, discomfort that improves with movement but worsens after standing for long periods, and tenderness when touching the affected area. Understanding these symptoms is the first step towards managing your condition effectively.
How to care for your feet when you have plantar fasciitis
So, what can you do to help manage your plantar fasciitis at home?
Plantar fasciitis exercises and stretches
Incorporating specific exercises and stretches into your daily routine can significantly alleviate the symptoms of plantar fasciitis.
Toe stretches, calf stretches, and towel stretches are highly effective in relieving tension and pain. Consistently performing plantar fasciitis exercises can also strengthen your foot muscles, improving your overall foot health and preventing future flare-ups.
Pain relief
Over-the-counter pain relievers, such as ibuprofen and naproxen, can help reduce inflammation and manage pain. However, these should be used judiciously and in consultation with a healthcare professional to avoid long-term dependency or side effects.
Ice therapy
Applying ice to the affected area for 15-20 minutes several times a day can help reduce inflammation and numb the pain. For best results, use a frozen water bottle and roll it under your foot, applying gentle pressure. This method not only provides ice therapy but also aids in stretching the plantar fascia.
Wearing the correct footwear
Choosing shoes with adequate support is vital in managing plantar fasciitis. Opt for footwear that cushions your heel and supports the arch of your foot. Avoid flat shoes or walking barefoot on hard surfaces, as this can exacerbate symptoms. For more information, take a look at our guide to choosing the right footwear.
Shoe inserts
Custom orthotic inserts can provide the additional support your feet might need. These inserts help distribute pressure more evenly across your foot, reducing strain on the plantar fascia and offering relief from pain.
The importance of rest
Allowing your feet adequate rest is essential in the healing process of plantar fasciitis. It's important to avoid activities that put excessive stress on your feet, such as prolonged standing or running, which can aggravate the condition. Incorporating rest periods throughout your day can help the inflammation subside and speed up your recovery.
Professional treatment from a podiatrist
While many find relief through home care strategies, some cases of plantar fasciitis require professional intervention. A podiatrist can offer specialised treatments such as physical therapy, orthotic devices, and, in more severe cases, corticosteroid injections or shock wave therapy.
Consulting with a professional, like our friendly team members at City Foot Health, can ensure you receive a treatment plan tailored to your specific needs.
Visit City Foot Health for support with plantar fasciitis
At City Foot Health, we understand how plantar fasciitis can impact your daily life. Our team of experienced podiatrists is here to provide you with the care and support you need to manage your symptoms effectively. From personalised treatment plans to advice on exercises and footwear, we're dedicated to helping you regain your foot health.
Book an appointment at our clinic in London for a consultation, and let's take the first step towards a pain-free life together.
