If you wake up in the morning and feel immediate pain when you get on your feet, you may have plantar fasciitis. You may feel it as a stabbing pain in your heel or you may feel like the bottoms of your feet are bruised.
Plantar fasciitis is a very common condition. People who have jobs that require them to be on their feet all day are often at greater risk of developing plantar fasciitis. But you can do things to help to heal your plantar fasciitis. The providers at Washington Foot & Ankle Sports Medicine explain more about 4 things that you can do to heal your plantar fasciitis.
What is plantar fasciitis?
Plantar fasciitis is a condition that causes inflammation of the band of tissue that runs from you heel to the balls of your feet, also known as the plantar fascia.
You are at greater risk of developing plantar fasciitis if you have any of the following conditions:
- Are female
- Are between the ages of 40-60
- You have flat feet
- You have high arches
- You’re obese
- You’re an athlete or runner
You’re also at increased risk of developing plantar fasciitis if you stand on your feet a lot, you wear unsupportive shoes, or you frequently exercise without stretching your calves.
Here are 4 ways that you can heal your plantar fasciitis.
1. Wear night splints
Wearing a night splint can keep your feet in the right position to ensure that you wake up without pain. Night splints keep your feet in a flexed position, which stretches out the muscles in your calves, ankles, and feet.
2. Wear the proper footwear
Orthopedists always recommend wearing proper footwear for good reason: the right footwear makes a huge difference in how you feel. If you wear the wrong footwear — especially high heels or unsupportive shoes like flip-flops — you can end up having serious problems with your feet.
Wear shoes that give your feet plenty of room, especially in your toes. You need to wear shoes that have proper arch support and lots of cushioning.
3. Try physical therapy
Physical therapy can help a lot with plantar fasciitis. Certain exercises can help to stretch Achilles tendon, fascia, and strengthen your ankles and your legs. You can stretch and strengthen your ankles and your legs and heal from your plantar fasciitis.
4. Wear custom orthotic insoles
The providers at Washington Foot & Ankle Sports Medicine can make custom orthotic insoles to provide more support for your feet. Although you may initially find them a bit difficult to adjust to wearing, eventually you’ll realize that they make your feet feel a lot better.
If you try the above methods and still have problems with plantar fasciitis, there may be more things that can help. You can get cortisone shots and in rare cases, you may need surgery.
If you have plantar fasciitis and want results from the pain, seek help for a consultation. Contact the providers at Washington Foot & Ankle Sports Medicine or book an appointment online.