The first step towards curing plantar fasciitis starts with addressing the cause and not the symptoms. For starters, plantar fasciitis develops as a result of stretched tendons at the bottom of the foot. While plantar fasciitis is prevalent in long distant runners, anyone taking part in any sport or exercise that involves subjecting the foot to impact can develop the condition. The following tips outline a routine that can help you cure plantar fasciitis fast tentatively in a span of 8 weeks.
Treat the Cause
As stated, managing the cause is your surest bet to ensure that you to treat plantar fasciitis comprehensively. The most common symptoms of plantar fasciitis include pain accompanied with swelling of the arch and heel. These can be treated using ibuprofen, a medication that works by temporarily easing pain and swelling. While it may promote healing you need to take adequate steps.
Reduce the Intensity of Your Physical Activity
Intense activities will only increase pain and aggravate plantar fasciitis. To reduce the intensity pain and encourage speedy healing investing in a shoe for plantar fasciitis you be an excellent option. Besides, the shoes will allow you to carry out mild exercise such as walking without necessarily subjecting your foot to pain. In other words, the shoes make the pain manageable an important consideration particularly if you want to cure plantar fasciitis fast.
Buy a Night Splint
A night splint will help reduce the chances of sleeping on the affected foot. The reinforcement helps you adopt the best sleeping position without hurting your foot. Also, the night splint ensures that you don’t overstretch when you go to sleep. Overstretching the affected foot at night will not only cause restlessness but also delay healing.
You may as well get yourself a commercial insole that has an arch bump to cushion the plantar and prevent it from flexing. No matter the stage of development, plantar fasciitis needs to be supported and strengthen if faster healing is to be achieved.
Massage the Feet
One the best ways to cure plantar fasciitis is massaging the foot by rolling it over a round can with ice for a couple of times every day to help it loosen up. Be sure to rub the foot before you get out of bed because that is when plantar fasciitis causes the most pain. Avoid stretching or walking on a tight plantar in the morning particularly on a hard surface. Doing so can worsen plantar fasciitis and prolong the time it would take to heal.
Strengthen the Calves and Feet
Perform plantar fasciitis exercise to strengthen the calves and the feet. Raise the calf at least one time every day starting with one set of 20 reps before increasing that number to three or four sets of twenty reps. Reinforce the foot by lifting up and dropping a pen using your toes until the foot gets tired. You may also consider walking on your toes for about two minutes a few times every day. However, you need to be cautious to avoid tripping and hurting your foot even further.
If not treated adequately, plantar fasciitis can compromise your ability to carry out day to day activities. Worse still, severe cases of plantar fasciitis and reduce your ability to walk altogether. However, with the right treatment, the intensity and effects of plantar can be addressed way before they cause substantial harm to your foot.
If you observe the tips outlined above regularly, your quest to cure plantar fasciitis fast will be on the right course. After all there is documented evidence that the methods work when practiced consistently.