When you experience pain in your foot, specifically in the heel, the moment you step on it after waking up in the morning, you more than likely are dealing with the pain of plantar fasciitis. Plantar fasciitis describes an inflammation in the tendon that stretches across the bottom of your foot called the plantar fascia. Plantar fasciitis is notorious for causing intense pain when you step onto your foot first thing in the morning; Follow these tips for easing and even preventing the pain you feel in your foot from this condition.
Stretching Out Before You Take The First Step of The Day
Stretching the calf muscle in your lower leg before your feet hit the floor is a good way to help reduce the pain of plantar fasciitis. The muscles in the calf of your leg are directly connected to your heel bone. When you wake up and get out of bed without stretching, the calf muscle is more likely to pull on the plantar fascia, causing you severe pain in your foot. Before you get out of bed, loop a belt or a strong scarf around the bottom of your foot. Pull your foot towards you until you feel the tendon stretch in the bottom of your foot. Keep your foot pulled back, holding it there for about half a minute. Repeat this stretching exercise five times before you get out of bed.
Providing Additional Arch Support
Wearing specially design arch bands can help you ease the pain of an inflamed plantar fascia tendon. An arch band wraps around your foot and requires no special customization. Choosing shoes with arch support built into them is also a good idea. Be sure to avoid wearing high heels or shoes that ill-fitting or too tight. Whenever possible at home or work, taking off your shoes and putting up and resting your feet is a good idea.
Soaking Your Feet In Epsom Salt Water
Soaking your feet not only feels great, adding Epsom salts to the water helps to draw out inflammation. Taking time to soak your feet each evening when you come home from work can help you have a pain-free evening. Resting after you been on your feet all day is important to healing an inflamed plantar fascia tendon.
If you are overweight, losing weight can help you avoid suffering plantar fasciitis. If you are active in sports and are doing a movement that requires your feet to do repetitive motions, stopping for a while is best. Taking steps to care for your feet is vital to you mobile. If you have found nothing works to ease your foot pain, seeking the advice of a foot doctor, like Laurel Podiatry Associates, LLC, is the best way to go.