What Can I Do for My Plantar Fasciitis?

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Plantar Fasciitis - What Can I Do for My Plantar Fasciitis?

With plantar fasciitis, you suffer from chronic pain in the bottom of your heel or the bottom of your foot. While it may feel like inflammation, it is associated with a degenerative problem involving the tissue that connects your toes to your heel bone. Plantar fasciitus happens a lot with runners and people who have flat feet, high arches, are overweight, or who are on their feet a lot.

It can take 6-12 months for your foot to get back to normal. You can do these things at home to ease the pain and help your foot heal faster:

Rest: It's important to keep weight off your foot until the inflammation goes down.

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Ice: This is an easy way to treat inflammation, and there are a few ways you can use it.

To make an ice pack, wrap a towel around a plastic bag filled with crushed ice or around a package of frozen corn or peas. Put it on your heel 3 to 4 times a day for 15 to 20 minutes at a time.

Or you can fill a shallow pan with water and ice and soak your heel in it for 10 to 15 minutes a few times a day. Be sure to keep your toes out of the water.

Another option is to fill a small paper or foam cup with water and freeze it. Then rub it over your heel for 5 to 10 minutes. Never put ice directly on your heel.

Pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) can make your foot feel better and help with inflammation.

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Stretching and exercise: Stretch your calves, Achilles tendon, and the bottom of your foot. Do exercises that make your lower leg and foot muscles stronger. This can help stabilize your ankle, ease pain, and keep plantar fasciitis from coming back.

Athletic tape: Tape can support your foot and keep you from moving it in a way that makes plantar fasciitis worse.

Shoe inserts. Also called insoles, arch supports, or orthotics, they can give you extra cushion and added support. You can get them over-the-counter (OTC) or have them custom made. Typically, your results will be just as good, and cheaper, with OTC inserts. When you choose one, firmer is better -- and make sure it has good arch support.

Can You Prevent Plantar Fasciitis?

Once your foot feels better, you can make a few lifestyle changes to help keep plantar fasciitis from coming back. These include:

Lose weight. If you're overweight or obese, you may put more pressure on the bottom of your feet. That pressure can lead to plantar fasciitis.

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Choose shoes with good support. Replace your athletic shoes often. Stay away from high heels.

Don't go barefoot on hard surfaces. This includes your first few steps when you get up in the morning. It's common to feel plantar fasciitis then. So you'll want to keep some supportive footwear by your bed.

You may also want to ask your doctor if it would help to wear inserts in your shoes.

Do low-impact exercise. Activities like swimming or cycling won't cause plantar fasciitis or make it worse. After you're done, stretch out your calves and feet. For instance, curl and relax your toes and make circles with your feet and ankles.

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