If you got out of bed this morning only to discover that the bottom of your heel is hurting, then you are likely suffering from a condition called plantar fasciitis. Since the pain from plantar fasciitis can be very debilitating, it is important that you take this condition seriously and do what you can to reduce any swelling of the plantar fascia tendon. The sooner you are able to reduce the tendon's swelling, then the more quickly you will once again be free of pain and moving around well once again.
Below is some information to help you better understand plantar fasciitis and how you can reduce your heel pain in the most expedient manner possible:
Plantar Fasciitis Basics
Your plantar fasciitis pain is being caused by an inflammation of the plantar fascia tendon that is located on the bottom of your foot. This tendon connects the heel of your foot to the area just below your toes. When this tendon is injured from overuse or twisting, it will cause a significant amount of pain on the bottom of your heel and the ball of your foot.
Pain Relief from Plantar Fasciitis
In order to relieve the pain caused by plantar fasciitis, you will need to regularly apply an ice pack to your foot. You can use a bag of frozen vegetables or a blue ice pack wrapped in a towel. Place your foot on the ice pack multiple times each day to help relieve swelling in the tendon.
In addition to the ice packs, you should place a tennis ball on the ground and move your foot around on top of it to help massage the sore tendon. Do not step on the ball with your weight, instead, move it around with your foot while you are seated in a chair. Once you have massaged the tendon, then you should always apply the ice pack once again.
Preventing Plantar Fasciitis in the Future
While you cannot completely prevent your plantar fasciitis pain from returning in the future, you can take steps to ensure that you are doing everything possible to do so. For example, you should wear shoes that have good heel and instep supports. These structures in your shoes will keep the plantar fascia tendon in place and will help to prevent its injury as you walk. Additionally, at the first sign of any pain in your heel, you should stop exercising and visit a doctor's office, such as Collier Podiatry PA.
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