1. Stretching
Plantar fasciitis can be prevented and relieved with gentle stretches. Extend your calves and the plantar fascia to ease your muscles and lessen heel discomfort.
2. Supportive Shoes
If you plan to spend a lot of time on your feet, try to choose shoes with low heels and sufficient arch support. Your plantar fascia will benefit from this assistance and will not become inflamed.
3. Covering Your Feet with Cabbage
Plantar fasciitis is treated by applying cabbage leaves straight to the affected region. After scrubbing and drying your feet, lightly coat them with lotion or coconut oil.
Then, cover your feet ‘ arches and heels with fresh cabbage leaves, tying them down with socks for the night. The leaves aid in lowering inflammation and relieving plantar fasciitis-related discomfort.
4. Lose Weight
Your plantar fascia is under more pressure when you carry extra weight. A few pounds lost will assist in relieving some of the pressure if you’re overweight. Develop a long-term strategy with your physician that emphasizes a healthy diet and consistent exercise.
5. Avoid High Impact Exercises
High-impact exercises should be avoided by those with plantar fasciitis in order to stop more irritation and pain. Rather, choose low-impact exercises like riding an elliptical, swimming, or cycling.
These workouts improve cardiovascular health while simultaneously lowering foot stress. Include strengthening and stretching routines that concentrate on the calves and foot, in particular, to help reduce discomfort and increase flexibility.
Always pay attention to your body’s signals and seek the assistance of a healthcare provider for specific guidance.
6. Massage
You can ease the pain in the heels by using basic massage techniques. Rub your arches and heels with your thumbs, starting from the soles of your feet before working your way up to your heel.
A golf ball can also be used to massage your arches. Step upon the golf ball, hold onto anything sturdy, and roll the ball beneath your arches.
7. Use Orthotic Insoles
If you have high arches, your doctor can suggest orthotic insoles for plantar fasciitis or foot cushions to help you distribute your weight more evenly. Most pharmacies sell this ready-made, or your doctor may prescribe some specially created for your foot. It should be possible for you to stop wearing them after a few months.
8. Cold Compress
An ice pack can aid in reducing inflammation, even though an ice cube can also be a wonderful massager. Three to four times a day, for fifteen to twenty minutes at a time, place your ice pack over the painful area and cover it with a cloth or thin towel.
An ice cube can also be rolled under your foot, similar to how the golf ball is done above.