Chronic heel pain? Four home remedies against plantar fasciitis

Chronic heel pain? Four home remedies against plantar fasciitis

If you have to deal with chronic heel pain, plantar fasciitis is probably the reason for this. It is a common foot injury that can cause a stinging pain on the sole of the foot near the heel. Sometimes she disappears by itself, but there are also some simple treatments at home that can help.

The plantar fascia is a tape made of deep tissue that runs from the heel to the toes. Plantar fasciitis is a deformation or a crack of this tissue. It leads to irritation, inflammation and finally pain.

Sports chiropractor Thomas Torzok, DC, says that the problem typically develops over time. It can also take some time before it heals - from months to one year, he says.

"The plantar fascia is not a fabric with great blood supply or high metabolic activity," he says. "It probably takes years for plantar fasciitis to have progressed so far that you notice it. So it also takes some time to heal. Once it is irritated, it is quite persistent.

Nevertheless, there are some simple things that you can do at home to combat the problem. But first you have to understand why it happens.

what you should know about plantar fasciitis

Plantar fasciitis is often an overload injury that typically occurs with sporting activities such as running or jumping. "It can also go back to abnormal foot mechanics or bad footwear," explains Dr. Torzok.

"Usually you feel pain on the sole of the foot during the first load," he says. "Sometimes this pain occurs in the morning after waking up."

Other factors that can increase the risk of plantar fasciitis include:

• Age: It occurs more often between 30 and 60 years.
• Obesity: Additional weight can burden the plantar fascia excessively.
• longer: If you stand on hard surfaces for several hours or more, the tissue can be damaged.

home remedies against plantar fasciitis

"Plantar fasciitis can disappear if you stretch your foot and walk around for a while," says Dr. Torzok. “But some people can stand out for a long time or sitting again. The foot must carry the entire body weight, and this can lead to a delayed recovery.

rest and stretch

If overload is the likely cause of your pain, calm is a key to recovery. And it is a good idea to combine this with daily stretching exercises. With foot exercises you can prevent the plantar fascia from pulling and tensing so that it can carry your weight better if you move again.

carry the right footwear.

Pay attention to a good fit and avoid flat shoes that do not offer a stop. "Find the right shoes that fit your foot and biomechanics," says Dr. Torzok. "In some people, foot vaults can help. He also advises not to walk around barefoot in the house." The tissue in the lower part of the foot can burden even more. Instead, wear running shoes or sneakers that naturally support the foot vault so that the tissue is not deformed and chronically stretched and irritated, "says.

cool your feet

roll your foot over a frozen water bottle for 5 minutes, or hold an ice cream bag on the sole of the foot for 15 minutes. Apply the ice treatment even after every strenuous activity or a longer stand or sit, says Dr. Torzok.

wear a rail

In more severe cases, a night rail can keep your foot and ankle in the right position while you sleep. "Night rails help to stretch the plantar fascia and relieve the pain," he says.

what should not be done in chronic heel pain

The pain and complaints associated with plantar fasciitis can be so frustrating that they would probably try everything to get rid of them, but Dr. Torzok would like to point out that certain measures only make the problem worse.

No foot training

You may think that running or jumping will solve the problem, but high loads for your feet only make it worse. Try to avoid all running, hiking and cardio training with high intensity.

they do not stand over longer periods of time

make changes if you have a job that requires hours of standing, as this only increases the pressure on plantar fasciitis.

Search for an orthopedic surgeon

You may think that after a few days of rest you will get back on your feet. But in truth, your heel pain can only subside with the help of a specialized doctor. Don't hesitate! Get to the bottom of your chronic heel pain so that you can treat you correctly.
When the pain stops, speak to your doctor.

If treatment does not work at home, you should get help, says Dr. Torzok. Your doctor can make sure that the pain from Plantar fasciitis comes from - and you will continue to advise if this is not the case.

"This is the sticking point, because other factors can cause pain in the sole of the foot," he says. “So if you still have pain after working for a few days to relieve you, you should see your doctor.
Topic: heel pain, heel pain, heel pain, heel pain, heel pain, heel pain, heel pain

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