[toc]Plantar Fasciitis is a condition where the flat ligament on the base of the foot that connects the heel to the foot pad gets twisted in an awkward position causing a lot of pain and inconvenience. The straining affects the ligament and may cause it to tear from various positions. It may lead to inflammation of the foot leading to inability to walk and move around and use any kind of pressure on the foot.
Though the situation can be cured through exercises and care, there are only 5% of the people who are an extreme case and need surgery or other therapies. The main cause of this peculiar condition can be exercising while the muscles are not flexible, due to improper positioning of the foot while walking, uncomfortable footwear that does not provide proper support and does not suit the shape of the foot.
Over-weighted people can also undergo the pain due to the extra weight on their foot. The pain may also occur with age and for people who do not have proper nutritious and healthy diet that makes the bones and muscles strong. Here are a few home, natural and medical cures that can help cure Plantar Fasciitis. It will help you a great deal in curing the problem.
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5 Tips To Cure Plantar Fasciitis
Home Remedies
Medicines have a cure to most of the problems and so do home remedies. Since medicines are not the best way to solve a problem, there are always a few recipes from the kitchen that can help you get rid of the problem. To start with, turmeric is a good antiseptic and healer; consume a small teaspoon of turmeric powder with warm milk, each night before bed. It gives the body strength, and milk is good source of calcium that makes bones stronger.
Another easy way is to start your day with a warm glass of water, squeeze a teaspoon of lemon juice and add a teaspoon of honey. This refreshes the body and improves blood circulation. Also avoid junk and fatty foods and reduce weight to prevent stressing the feet along with regular exercises. You can also roll ice bottles underneath the feet while sitting, or for those who are flat footed, use rubber balls on the inside, to get the arch.
Exercises
Here are a few exercises that you can do on a regular basis to cure and prevent the pain associated: Toe Stretches are done while sitting on a chair in an upright position and extending the affected foot to place the heel on the floor. Then, try to reach down and get hold of the big toe and pull it up and back. Pull it towards the ankle and away from the floor and hold for about 45 seconds. Do this at least 5-6 times in one session.
Calf Stretches are done in a standing position facing the wall and with hands placed on the wall at eye level. Push the affected leg a step behind and the hells on the ground. Maintaining this position, bend the knee of the leg in front till you can feel the stretch on the calf (the muscles at the back of lower leg). Perform the exercise for about 4 times and 5 days in a week.
Towel stretches are done while sitting on the ground with your feet pulled out straight. Take a big rolled towel and place its centre on the affected foot’s toe and hold the sides firmly. Now, with knees straight, pull the towel towards you, so as to feel the stretch. Hold in position for 45 seconds and release. This can be done regularly for about 5-7- minutes.
Correct Footwear
Those suffering from major pain in the ankle and food should watch their footwear. Whether it is comfortable, provides the right support, suits the shape of the foot, well ventilated and most importantly is able to take your body weight. One should wear sports shoes that are comfortable for the feet and to walk on too.
Those with acute problem can opt for the various shoe insertions that provide support and also heal by pressing the right pressure points on the feet. You can also try wearing athlete’s shoes or the shoes with well cushioned sole. Though it sounds easy, but should be done with an expert’s help and advice as not one type suits all. For those with severe problems, you should not walk barefoot and wear night splints while sleeping.
Other Therapies
For extreme cases, or very old pain related to plantar fasciitis, there are times when home remedies, medicines and other efforts to cure fail. For those, there are various therapies devised, where with the help of equipment and a trained person, you can cure plantar fasciitis. Methods like physiotherapy, corticosteroid shots, extracorporeal shock wave therapy, and plantar fascia release surgery are used when others fail.
These are either one time therapies, or need to be done on regular monthly intervals, depending on the nature and extent of the problem. Once you resort to the therapies for relief, it becomes necessary to take precautions and proper medication to benefit from it. The therapies also require adequate amount of rest to be given on the foot so that they work better. Therefore, though a good cure, it requires time, dedication and is an expensive way to treat the foot.
Painkillers
There are various painkillers for both application and intake that bring about relief to the paining muscles. Generic medicines composed of ibuprofen; naproxen or aspirin can be obtained without a prescription for instant relief. There are also various ointments available, massages of which can help subdue the pain.
You can also massage with these ointments on a regular basis for deep penetration of its medicinal values and relief over time. Though effective and relieving, it is not advisable to use either the medicines or the ointments on a regular basis; these may allow you to forget the pain for some time, but in long run might have side effects, may stop affecting the body and also in worst cases, increase the pain.
