How to Get Rid of The Pain in The Heel? Plantar Fasciitis or Jogger’s Heel.

A condition caused by inflammation in a part of the foot called plantar fasica, an area of tissue that connects the toes to heels is called Plantar fasciitis, also known as “jogger’s heel”.

The pain that this inflammation can bring is extremely sharp pain in the foot, and it is strongest with the first steps taken upon waking up. Some people get relief after these initial steps when the foot becomes more accustomed to activity. Others experience pain while climbing stairs or standing for long periods, and need treatment to alleviate the discomfort they feel.

Common risk factors for developing plantar fasciitis include age (it’s most common in middle-aged people between 40 and 60 years old), running (hence the nickname of “jogger’s heel”), being flat-footed or having a high arch, abnormal pattern of walking, having tight or tense calves or Achilles tendons, obesity, and wearing shoes that lack proper foot support.

Natural Remedies for Plantar Fasciitis

Plantar fasciitis can be treated by using a variety of completely natural methods that can bring relief without the need for steroid shots or surgery. If you suffer from plantar fasciitis and want to end the pain, try one of the following options to get the relief you need.

  1. At-home physical therapy

You don’t have to visit a physical therapist to get the benefits of physical therapy. There are several simple exercises and stretches that you can perform from the comfort of your own home that can bring relief. Try toe stretches and calf stretches, or use a towel for extra support during towel stretches. Here’s how:

Toe stretches

This exercise works on the bottom of the foot.

  1. Sit on a chair while extending your affected leg and placing your heel on the floor.
  2. Pull with your hand the big toe back towards your ankle.
  3. Hold for at least 15-30 seconds.
  4. Repeat 2-4 times, several times a day.

 

Calf stretch

This exercise stretches the calf which is the muscle at the back of the lower leg, as well as and the Achilles tendon which connects the calf muscles to your heel bone.

  1. Stand in front of a wall and place your hands on the wall at about shoulder level.
  2. Put the affected leg about a step behind your other leg.
  3. Bend your front knee while keeping your back heel on the floor. You should feel a stretch in the back leg.
  4. Hold for 15-30 seconds.
  5. Repeat 2-4 times, several times a day.

 

Towel stretches

  1. Roll a towel and place it under the ball of your foot.
  2. Hold the towel at both ends while keeping your knee straight and gently pull the towel toward you.
  3. Hold for 15-30 seconds.
  4. Repeat 2-4 times, several times a day.

 

2. Orthotics

Another option to consider is being fitted for orthotic shoe inserts, which are custom-made to fit your foot and provide the support you need. These can reduce stress and pull on the plantar fascia ligament.

A more cost-effective alternative to custom orthotics may be to purchase a better pair of insoles readily available in many stores and replace the insole that came with your shoes. Some of these ready made insoles are very supportive and they are not far from having a custom-made orthotic (like this one).

Remember to use orthotic inserts for both feet, even if you only experience the problematic pain in one foot. Even, symmetrical support can soothe existing pain and prevent the foot that is seemingly fine from developing plantar fasciitis in the future.

3. Night splints

A night splint (or night brace) is a sandal-or-boot-like device that provides support to the affected foot during sleep. Many people find that after being fitted for and using a night splint, their foot pain upon waking is diminished greatly.

Night splints can be used alone or in combination with orthotic inserts and stretching exercises, and are often needed only temporarily, as many people experience a lot of pain relief after a few weeks of using a night brace.

4. Ice and massage

Applying ice pack to painful area can be helpful in that the ice reduces pain and inflammation.

Some people find increased pain relief from using ice therapy combined with heat therapy—either by soaking the foot in cold water and then hot water and ending with another cold water soak, or by using ice packs (or a bag of frozen vegetables if you don’t have one) followed by hot compresses.

Massage of the painful area can also be beneficial, as it helps promote proper blood flow and reduces muscle and tendon tension in the foot. Ice therapy can be combined with massage to provide optimal pain relief. Ice the area for 15 minutes, then rub the area where the pain still persists.

 

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