Some sufferers must work for months at relieving their plantar fasciitis symptoms before heel pain begins to lessen in any noticeable way. It’s a very painful condition that can hinder regular exercise and even normal daily activities. Stepping out of bed in the morning is an agonizing chore for those who experience plantar fasciitis symptoms, and without regular treatment the pain isn’t going to simply go away. Practice a steady treatment schedule, using multiple techniques, and get relief for heel pain.
Causes of plantar fasciitis
Plantar fasciitis symptoms are most common in women over the age of 40, though anyone of any age may experience this type of heel pain. It’s a very localized, very deep ache in the heel of the foot that’s so agonizing it makes stepping or standing difficult. Often, the pain is at its worst immediately upon waking. After a few minutes of walking and stretching, the pain will naturally lessen. This is because plantar fasciitis is caused by damaged leg tendons and tissues in the foot.
The damage itself is caused by use. High heeled shoes and other shoes without proper cushioning can cause plantar fasciitis symptoms. Plantar fasciitis is more common in those who are overweight (because they hit the ground with more force) and in athletes who jump, run and over-use their legs a great deal.
Relieve heel pain
Causes of the pain itself should most certainly be addressed. Even if you aren’t suffering with heel pain, take certain precautions to avoid plantar fasciitis symptoms. Official recommendations from the American Podiatric Medical Association advise wearing shoes that fit well and provide support for the heel, sole and arch areas of the foot. They also recommend throwing away shoes that have worn, thin heels and soles. When pain does strike, use several different methods regularly to rehabilitate the foot and relieve the agony.
- Hot/cold therapy. Alternate between hot and cold therapy on the pained area of the foot. Ice, when applied to the heel for 5 to 10 minutes, will help cool the inflammation that causes painful plantar fasciitis symptoms. Apply the ice three to four times each day. After icing for 5 to 10 minutes, use a hot pack or soak your heel in warm water for another 5 minutes. The heat therapy will help reduce chronic inflammation, while the ice provides a more immediate cooling effect.
- Ball therapy. Massage your foot every day with a ball. Tennis balls and golf balls are both effective tools for this technique. Place the ball on the ground and sit down before it, placing your heel on the ball. Roll it over the heel, up to the arch and back again for at least 5 minutes at a time. The massage will help to reduce pain immediately.
- Consult with a chiropractor. A chiropractor can observe the way you walk and run and help you find better footwear or custom orthotics that will take the pressure off heels.
Find more ways to relieve heel pain and overcome plantar fasciitis symptoms in our free special report, Plantar Fasciitis Treatment: 5 Quick Fixes for Immediate Relief.