How to Treat & Prevent Plantar Fasciitis at Home?

prevent plantar fasciitis home

I hope you’ll agree with me when I say:

Plantar fasciitis is just no fun. If you already have it, then you know how the searing heel pain destroys your mornings, how the agony can radiate down to your toes, and how plantar fasciitis can ruin your runs.

If you don’t, then brace yourself, because runners come down with this awful condition quite regularly. Essentially, it is a repetitive stress injury that causes your plantar fascia, the ligament that runs between your heel and your toes, to become inflamed and painful.

Treat and Prevent Plantar Fasciitis at Home

How long you let this condition go is ultimately what influences how long for plantar fasciitis to heal. A full plantar fasciitis tear can go so far beyond plantar fasciitis natural remedies as to require surgery. Homeopathic remedies usually don’t measure up to the attention of a podiatrist, so before you try anything in this article, make sure and consult an expert.

You might be wondering:

Recovering from plantar fasciitis seems like a huge task when you begin, but don’t be daunted. You don’t necessarily need surgery or heavy-duty physical therapy to get rid of it. When I had it, my first question was, “Can I still run with plantar fasciitis?” In the case of plantar fasciitis, natural treatment is a great option, and exercising with plantar fasciitis is completely possible.

Now:

Read on to discover how to cure plantar fasciitis fast, or at least, as fast as possible.

1- Getting the Right Shoes

Best Shoes for Plantar FasciitisHealing plantar fasciitis fast is often a function of giving your beleaguered foot a break for a while. If running hurts you, then ease up on your training regimen.

Yes, there are running shoes for plantar fasciitis out there. Will plantar fasciitis go away if you wear them? Probably not immediately, or as quickly as it would have if you let your feet rest, but if you have to train, they’re a good option, especially if you use custom inserts.

Shoes that help with plantar fasciitis generally have excellent arch support, lots of shock absorption, and a deep heel cup.

Shoes that help with plantar fasciitis generally have excellent arch support, lots of shock absorption, and a deep heel cup. Try Asics and Brooks shoes, especially the Brooks Addiction. Shoes recommended for plantar fasciitis tend to run a little expensive, but if you’re determined to run through physical pain, then you’ll be ready for the monetary price tag. Meanwhile, as long as you’re recovering, walking might be a better option than running.

2- Taping Treatment

Want to know the best part?

If you’ve got plantar fasciitis, foot support is your best friend. Not only does it maintain your arches and take weight off your plantar fascia, but it will help prevent your plantar fascia from moving around and stretching itself out more. 

Plantar fasciitis taping treatment is intended to allow you to keep training and is used best in tandem with good shoes. Plantar fasciitis is, after all, best treated when you come at it from multiple directions.

Pro Tip

Taping your foot involves winding athletic tape around the heel of your foot, diagonally across your arches, and then over your entire sole. A good plantar fasciitis wrap is strong and flexible and does not cut off your circulation. Make sure and seek the advice of a professional before trying this technique, and remember that having proper footwear for plantar fasciitis can still make the most difference.

But here’s the kicker:

The best plantar fasciitis rehab happens while you sleep

We’ve talked a bit about athletic shoes and continuing to train while recovering, but plantar fasciitis footwear isn’t solely athletic in nature. The best plantar fasciitis rehab happens while you sleep and utilizes a kind of immobilizing boot that keeps your plantar fascia stretched out. This involves keeping your heel at a ninety degree angle to your leg all night long.

3- Night Splints for Plantar Fasciitis

MARS Wellness Plantar Fasciitis Posterior Night SplintKnown as a plantar fasciitis splint, or just as a boot for plantar fasciitis, this technology straps securely to your foot and acts as a night splint; plantar fasciitis is worst when your foot is forced to move after being relaxed for several hours, which is why your first morning step is so painful.

Some splints are heavier and look like casts or boots, while others, known as “dorsal splints,” attach to the top of your foot. There is no perfect plantar fasciitis night brace, so you may need to try a couple before you’re fully comfortable.

A foot brace for plantar fasciitis should have a hard structure that doesn’t give when you try to bend your foot. Because those hard outer structures can be a pain, a quality plantar fasciitis boot should also be somewhat padded, and if breathability is important to you, then your night brace for plantar fasciitis should also have good ventilation. Even so, expect night splints for plantar fasciitis to generally be a little hot.  

Using a foot splint is one of the foremost natural remedies for plantar fasciitis that professional athletes use. It’s extremely effective at reducing pain while your foot heals and allowing your foot to ultimately overcome its painful problem. Even so, expect to wear your night splint for around six months before seeing the benefits. Remember, this is a medical condition and it doesn’t go away overnight.

If the splint feels a little too intense for you, then you also have the option of wearing special socks. Socks for plantar fasciitis are meant to be worn at night and generally restrict the movement of your aching ligament. This ensures that it won’t get further damaged as you move in your sleep. A plantar fasciitis sock usually has no toes and little fashion sense, but many people find that they get the job done.

4- Ice, Stretching, and Advil

It gets better:

Sometimes, the old ways are the best ways. When your feet bother you, use ice on your heels to help with the pain. Try freezing a water bottle or golf ball and rolling your arch over it.

Sometimes, the old ways are the best ways.

Advil, Naproxen, and other anti-inflammatories can also really help to take the pain down and give you some relief.full body stretch

Finally, don’t forget to stretch! 

Your plantar fascia is a ligament just like all your others. To keep it limber, even before you come down with plantar fasciitis, stretch it out using ankle and Achilles tendon exercises. A full-body stretch can help, too.

Remember, your body is a complete system, and each muscle affects all the others. If you pay attention to your body’s needs, and if you carefully replace your worn-out shoes, you may never come down with this foot problem again.

Conclusion

You may struggle with plantar fasciitis for six months, or you may deal with several bouts over your years of running. It’s OK if it comes back. If you’re a dedicated runner, you may even have to deal with it often. But you can reduce the incidences by wearing supportive shoes when you’re well, and when your feet just hurt, you’ll always have a night brace to fall back on. Think of treating your plantar fasciitis as just another aspect of running: just like you need to pay attention to your training schedule, you need to take care of your feet. After all, they work hard too.

Sources

WebMD: http://www.webmd.com/a-to-z-guides/plantar-fasciitis-home-treatment

Competitor.com: http://running.competitor.com/2013/03/injury-prevention/five-do-it-yourself-remedies-for-plantar-fasciitis_50264

Dr. David Williams: http://www.drdavidwilliams.com/treat-plantar-fasciitis-naturally/

The American Orthopaedic Foot & Ankle Society: http://www.aofas.org/footcaremd/conditions/ailments-of-the-heel/pages/plantar-fasciitis.aspx