How To Heal Plantar Fasciitis Pain Quickly:
The sole of the foot is referred to as the plantar area. Plantar fasciitis is a chronic local inflammation of the “bowstring-like” ligament stretching underneath the sole, also referred to as the plantar fascia, that attaches at the heel. (source)
Common causes of plantar fasciitis
Plantar fasciitis is caused by straining the part of your foot that connects your heel bone to your toes (plantar fascia).
It’s not always clear why this happens.
You may be more likely to get plantar fasciitis if you:
- recently started exercising on hard surfaces
- exercise with a tight calf or heel
- overstretch the sole of your foot during exercise
- recently started doing a lot more walking, running or standing up
- wear shoes with poor cushioning or support
- are very overweight
What are plantar fasciitis symptoms and signs?
Plantar fasciitis causes pain and tenderness of the bottom of the foot. The tenderness is usually toward the heel, but the entire sole of the foot can be affected. A sign of abnormal tension or tightness that can lead to plantar fasciitis is a bony prominence (heel spur) that develops where the inflamed plantar fascia attaches to the heel bone (calcaneus).
Plantar fasciitis can make walking and running difficult. It can make the foot feel particularly stiff and sensitive in the morning or when rising after sitting or getting out of a car. Plantar fasciitis makes it difficult to walk barefoot on hard surfaces. Sometimes the bottom of the foot can feel warm, swollen, and tender.
How To Heal Plantar Fasciitis Pain Quickly (5 Easy To Follow Tips)
Many people have turned to alternative treatments for Plantar Fasciitis–ones that don’t involve gnarly side effects. We have simple natural solutions to help you heal plantar fasciitis pain quickly at home:
Apply lavender essential oil
Frankincense, peppermint, lemongrass oil, and lavender oil are a few of the most popular essential oils for treating Plantar Fasciitis. Numerous blog posts and social media pages tout the benefits of these oils for heel pain.
A 2015 study stated that lavender essential oil has anti-inflammatory properties that make it a possible treatment for pain caused by inflammation. Try diluting a drop or two in a carrier oil, such as olive or coconut oil, and massaging it into the bottoms of your feet.
Plantar fasciitis may often be an overuse injury. Often, it occurs in runners or people who are overweight or obese. It may also cause tension in surrounding muscles, leading to pain beyond the heel. (source)
A few simple stretches can reduce tension in the foot and calf. This offers both rapid pain relief and steady improvement of symptoms over time.
Use supportive shoes for plantar fasciitis
Try to wear shoes that provide good arch support and have a low heal, especially if you’re going to be on your feet a lot. This helps to support your plantar fascia and prevent them from becoming inflamed.
The ultimate goal of good walking shoes for plantar fasciitis is to support with comfort. Experts recommend that you take a look for these key features:
Arch and heel support
While cushioning can be great for comfort, support is key. It’s the arch and heel support, and not the cushioning provided by the footwear, that is crucial in the prevention of plantar fasciitis.
Extra rigidity in the sole and cushioning in the midfoot
When it comes to choosing shoes, someone who suffers from plantar fasciitis needs extra rigidity in the sole and cushioning in the midfoot to prevent impact on the heel, where there is pain associated with plantar fasciitis.
Firm heel counter
A firm heel counter minimizes abnormal stretching of the plantar fascia and diminishes pain and inflammation in the heel and arch of the foot, which are both associated with plantar fasciitis. (source)
Soft impact with the ground
In addition to comfort, patients with plantar fasciitis should look for a shoe that provides the least impact when the foot strikes a hard surface.
From there, the characteristics really depend on the specific person’s foot and what they are trying to control.
Wear a night splint
We usually sleep with our feet pointed down, which shortens the plantar fascia and Achilles tendon. Night splints, which you wear while you sleep, keep your feet at a 90-degree angle. So instead of shortening your plantar fascia, you get a good, constant stretch while you sleep. They can be bulky, but they tend to work really well. And once the pain is gone, you can stop wearing them.
Night splints help to heal plantar fasciitis quickly by stretching your arches and calves overnight. These tend to work best for people who’ve had plantar fasciitis for at least six months. Most are meant to be used for one to three months and come in both hard and soft models.
Applying ice is an excellent method to quickly reduce heel pain caused by plantar fasciitis. Ice packs, ice cubes and even inexpensive Ice Pack Slippers, which mold to the bottom of feet can help decrease inflammation.
Be sure to cover the ice with a cloth and hold it over the painful area three to four times a day for 15 minutes at a time. An ice cube can also be rolled under your foot
Sometimes, your feet just need a rest. Cut back on any activity you feel may be triggering the inflammation, especially high-impact sports. Your plantar fasciitis could be a sign that your feet need a break. Resting for a few days can help reduce inflammation and give the injury time to heal. If you wish to stay active, try low-impact activities like swimming.