For anyone who deals with the tightness and pain of plantar fasciitis, the feeling of a nice foot rub is indescribable. The pain that often comes and goes is cause by inflammation of the plantar fascia, the network of connective tissue that stretches from the toes to the heel bone. Because of the tight pull on the tissues, some people feel the pain along the bottom of the foot or in the heel.
The main cause of the problem is overuse of the tissues. The symptoms can be felt after long periods of rest, like when sitting or sleeping, or after intense exercise. Long periods of standing, walking, or running, especially for those who may overpronate or have fallen arches, can also cause pain along the plantar fascia. Furthermore, overweight or obese people are at higher risk of suffering from tightness on the bottom of the feet.
Ways to Relieve Pain
While there is no easy way to cure it, there are methods of finding relief. Some are home remedies you can try on your own, but for more severe cases, your podiatrists can help. Try some of the following at home:
- Rest and Ice– Because the issue can get worse with overuse, it’s best to rest your feet. Ice packs can help relieve pain and reduce inflammation.
- Stretching – Reach to your toes with your feet flexed to stretch from the calf down to your ankle.
- Hot foot soaks can help to release tension and relax the feet.
- A nice foot rub can also help to release tightness. If you don’t have a partner to help and are uncomfortable with reaching your feet, you can roll a lacrosse ball under your feet to give yourself a little massage.
- Anti-inflammatory medications – NSAIDs can help reduce inflammation and provide pain relief.
Your podiatrist may suggest some of the following if home remedies do not help.
- Orthotic inserts or shoes may be suggested. Some store bought orthotics may help, but custom inserts may be prescribed or made to suit your particular needs. Padded soles, arch supports, or rubber heel cups can help stabilize and support the feet.
- Physical Therapy might be prescribed for stretching and strengthening.
- Surgery is usually only for rare cases when nothing else has worked.
Do you feel like you’ve tried everything but your feet still hurt? Get help from our podiatrists, Dr. Mark E. Reiner, Dr. Michael A. Haughey, Dr. William G. Coates, and Dr. Erik D. Rosenlof at The Podiatry Group! The team is happy to help you with your foot pain needs at our Jonesboro, AR office. Make an appointment today so that we can assess your pain and get you the right treatment.