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How to treat Plantar Fasciitis at home

With almost 1 million sufferers, plantar fasciitis is a common cause of pain at the heel, usually on the inside, and is thought to be caused by overuse and micro trauma.

Causes:

Factors including tight calf muscles, weakness of the foot muscles, change of footwear, running too much, being overweight, having flat feet can cause Plantar Fasciitis.

Symptoms:

You will usually feel pain in the bottom of the heel or the arch of the foot. Some people describe the pain as feeling like a bruise or an ache. It can be worse after sitting still for long periods of time.

How to treat at home?

  • Rest at first which includes not carrying out any activities that provoke the pain.
  • Wear supportive foot wear that are not over stretching your feet.
  • Apply ice to the area, making sure you wrap your ice in a protective cloth so that the ice is not applied directly to the skin.
  • Do some simple stretches every day focusing on your calf, lower leg and foot muscles which will help reduce any tightness in the tissues.
  • Use a foam roller to lightly massage the sole of the foot. If you do not have a foam roller, rty using a can of deodarant or polish to gently massage the area.

Example calf stretch: Rise up onto the balls of your feet as high as possible then gradually lower yourself down again. Try three sets of 12 repetitions, daily.

Example foot strengthening exercise: Walk around barefoot and also use a resistance band around the top of your foot and flex your foot towards you.

If symptoms do persist or get worse, then it is important to seek the advice of a professional. 

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