The Do’s and Don’ts of Plantar Fasciitis!

Plantar fasciitis is one of the worst pain and injuries that one suffers. This pain or injury starts from the tip of the foot and moves through the heel till the back. There are many kinds of plantar fasciitis insoles that are prescribed by doctors to treat this condition. Along with this you also need to maintain when you are suffering from this issue.

The DO’s

  • Take rest

You must opt to take rest until and unless your body heals. In case your feet feel the pain take some rest from your daily schedule. You also need to take a rest from the usual exercise routine for a while.

Try alternative methods to exercise such as biking or swimming which may not affect your feet. Aerobics and running are not the ideal options during this time. Consider any forms of exercise or activities that will keep the weight off from the toes and feet.

    • Opt for stretching

Strengthening and stretching the muscles is a very good form of exercise of the foot and the muscles. It also helps to recover fully and also enables to prevent pain from coming back. Go for a night splint during sleeping at night as it will help to stretch the foot during your time of sleep. The pain usually diminishes by the morning.

Always keep a towel by your side so that you will be able to stretch your feet when you stand up in the morning. Always opt for stretching out as it enables you to prevent any real damage caused without stretching and standing up immediately after waking up from sleep.

  • The Rice method (elevation and ice)

In case you experience discomfort while walking or any other activities opt for applying ice frequently and also elevate to decrease the swelling. This method is for Rest, Compression, Ice, and Elevation.

Cover the arch of the feet using an ice pack along with a sock or compression. And take rest for 20-30 minutes after elevation.

  • Opt for insoles

Invest your money in buying insoles. It provides comfort and support to those having plantar fasciitis. The support is extremely needed by the lowest part of the leg. Insoles also provide comfort to the full feet instead of focusing on any particular area.

The DON’Ts

  • Don’t push through discomfort and pain 

Do not force yourself to continue with activities that will cause pain as it can result in increasing discomfort and pain. The plantar fasciitis can also get teared off which also results in rupturing of the same. If you reduce your activities for a couple of weeks it can help you a lot to recover.  Pain in the bodies actually tells us to rest so it is better for us to listen to it.

  • Do not walk barefoot

Never go for a walk or either start any activity barefoot. This may result in increased pain and discomfort. Try to get a pair of slippers which will provide good support. Also, opt for wearing a pair of shoes with excellent arch support. Do not assume that you are not causing any damage in the day time by not using a slipper. You can also opt for using plantar fasciitis insoles for the best outcome.

Try to maintain all the points mentioned above to get a good result quickly. The do’s and don’ts will be extremely beneficial to you if maintained properly.