Special ligaments in your feet known as the plantar fascia help absorb shock every time you take a step. If these ligaments become inflamed or damaged, it can lead to pain in the heels of one or both of your feet. This condition is known as plantar fasciitis.
The suggestions below can give you some much-needed relief if your heel pain is interfering with your ability to do the things that you enjoy.
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Use Lavender Essential Oil
In 2015, researchers conducted a study that found that lavender essential oil was effective at treating inflammation-related pain thanks to its natural anti-inflammatory characteristics. To use lavender oil for heel pain, mix a couple of drops with a carrier oil like almond oil or coconut oil. Then, massage the mixture into the bottom portion of your feet. If you prefer, you can also soak your feet in warm water with several drops of lavender essential oil added to it.
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Choose The Right Footwear
When shopping for shoes, look for a pair that properly supports the arch of your feet. Avoid shoes with high heels – especially if you spend a lot of time standing. Comfortable, supportive shoes like these help control inflammation, minimizing plantar fasciitis pain as a result.
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Look Into Orthotics
Orthotic shoes or inserts may be beneficial for your feet. Take a look at Vionic Tide orthotic shoes. This is particularly true if your arches are high. You can find over-the-counter versions at just about any drugstore. Alternatively, you can talk to your doctor to see about having a custom pair of orthotics made. You may only need to wear them for several months to heal the condition.
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Try Using A Night Splint
Night splints work by stretching your calves and the arches of your feet during the night. This treatment is typically reserved for plantar fasciitis sufferers who have had the condition for a minimum of six months. In most cases, they are used for anywhere from 1 to 3 months. There are both soft and hard versions available.
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Don’t Wear Athletic Shoes That Are Worn out
Replace your exercise shoes frequently. Some signs to watch for that could indicate you need new athletic shoes include the following:
– The insole has molded to the shape of your foot
– The inside of the shoe is beginning to break down
– You have started getting blisters on your feet
– Your feet, back, or legs hurt after working out
– The outsole of the shoes is worn
– The heels of the shoes are stretched out
Experts advise people who run to replace their athletic shoes approximately every 400 to 500 miles. People who don’t run for fitness typically need a new pair of athletic shoes approximately every six months.
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Perform Stretching Exercises
One way to get relief from plantar fasciitis pain is by doing stretches that loosen up your calves and the arches of your feet. Try stepping forward into a lunge. While holding that position, stretch the heel of your other leg as far down toward the ground as possible. There are a lot of other stretches for plantar fasciitis that you can try, as well.
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Massage Your Feet
There are several different massage methods you can try to get pain relief. Using your thumbs, try massaging the heels and arches of your feet. Start at the ball of your foot and work your way back to the heel. You can also try putting a golf ball on the floor and rolling it around under the bottom of your foot for a simple massage.
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Try Icing The Area
Plantar fasciitis pain is often caused by inflammation. Icing the area may help. Put together an ice pack that is covered with a towel or cloth. Apply the ice to the area several times each day for anywhere from 15 to 20 minutes. Another option is to put an ice cube on the ground and roll it around underfoot like you did with the golf ball.
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Maintain A Healthy Weight
If you are overweight, dropping a little bit of weight could help relieve pain from plantar fasciitis. Follow a healthy weight loss plan that incorporates both exercise and nutritious foods. For help in reaching your ideal weight, talk to your doctor.
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Rest Your Feet
If you have been doing a lot of high-impact activities or spending a lot of time on your feet, you may need to give yourself a little bit of downtime to rest. Taking several days off can give your feet time to heal, allowing any inflammation to go away. You can still exercise during this time. Just choose low-impact activities like swimming.
