A hurting sensation, which makes the body feel discomfort, distress and sometimes agony, is defined as a ‘Pain.’ Every one of us has gone through this hurting experience several times. This pain can either be intense or a low one. But, none of us like to have this hurting experience to last long in our body. We just want to get rid of this painful situation as soon as possible.
Just imagine! You had a wonderful sleep last night, and when you wake up, you are unable to walk the floor due to a very bad ache in your heels. How is the painful situation this is? Isn’t it? So, if you are one of those who are experiencing this ache in the heel than our todays blog is just for you. Today, we will discuss this most common heel pain, which arises in the body: Plantar fasciitis; and also we will learn that how to get rid of this pain in the best possible manner.
Plantar Fascia is a thick band of tissues that covers the bones on the bottom of the foot. It is like a rubber band that connects the heel bones to the toes. This elastic band is a support to the arch of the foot. The Plantar Fascia absorbs the shocks and ensures a comfortable walk. Mainly, it is made up of longitudinally oriented collagen fiber.
Senior citizens and high volume runners commonly suffer from this pain. A weak, swollen and inflamed Plantar Fascia is a basic cause of Plantar Fasciitis. A routine and lot of stress on the foot is another common cause of plantar fasciitis. It can also change the way of your walking. Neglecting this pain can prove dangerous to you because it can lead to a disease of the heel spur. But there is no need to worry. Follow the under mentioned steps to cure this problem and enjoy a healthy running.
It is the best and effective treatment for Plantar Fasciitis. You can perform this exercise easily. This stretch will lose the soleus muscle in the lower calf. Stand at an appropriate distance from the wall i.e. just your arm’s length. Now place your right foot behind the left one. Now bend your left leg slowly in a gentle way by keeping your right knee straight and right heel on the ground. Hold the position for 20 to 35 seconds and then release. For better results repeat it five times a day. Do not forget to reverse the position of your legs.
Just sit in a chair, cross your leg over the other and pull the toe of the foot towards you. Hold the position for 10 to 15 seconds and reverse the foot. Repeat the exercise several times for a good running.
A frozen water bottle rolling under your foot will provide you a great healing effect. Place a frozen water bottle on the ground and just roll the arch for a few minutes. Reverse the foot. Continuing this exercise will heal your Plantar Fasciitis in a very good manner. If you exercise in such a way; there is no need to stretch the tendon.
If you do not wish to roll the frozen water bottle, then freeze a golf ball and roll the ball. The motion of the ball should start from front to the rear part of the foot. Apply pressure on the ball from all parts of the foot and Roll the ball gently in a constant way. This is an exercise which can gently heal the whole area of the plantar fascia.
As it is mentioned above that, an inflamed plantar fascia is a basic cause of Plantar Fasciitis. So the prescribed use of Anti-inflammatory drugs can reduce the pain of Plantar Fasciitis. The well known Anti-Inflammatory medicines like Aspirin, Ibuprofen, Motrin, Advil and Aleve are used to reduce the massive pain. These Medicines cancel out the effect of pain by counteracting the COX enzyme. Athletes can use Non-Steroidal Anti-Inflammatory medicines to get rid of this pain.
If you use these medicines to cure Plantar Fasciitis, then you must take a good care of your diet because these medicines are hard on the stomach. A proper prescription is a must for the use of these medicines because, a long-term use of these drugs can cause stomach ulcer, and in some extreme cases it can be a factor for hemorrhage, resulting in death.
Taping the Arch of the Foot While Walking or Running
It is the basic technique used by the athletes. A Kinesiology tape on a clean, non-moisturized and a dry foot is preferred for taping the foot. This foot tape limits the movement of the plantar fascia. The tape eases the tension and stress on the plantar fascia. As a result, the heel pain decreases.
But, this tape is not a whole and soul remedy for Plantar Fasciitis. Moreover, you cannot leave this tape for the whole day and night on your foot because it will create an obstacle for the foot skin to breathe. For better results, this taping process should follow up with the treatment which repairs the condition of the plantar fascia. A lightweight, breathable, cool and clinically proven night splint is an ideal treatment for Plantar Fasciitis.
Prevention Is Better Than Cure! The saying is apt for Plantar Fasciitis. You can be safe from Plantar Fasciitis by implementing a few steps. Always use flexible shows that provide a comfort to the heels and a perfect grip to the ankles. An ideal body weight i.e. an appropriate BMI reduces stress on Plantar Fascia. Avoid long distance barefoot walking in soft sands.
The strengthening of FDB (Flexor Digitorum muscle, located beneath the plantar fascia) is must prevent the Plantar Fasciitis. Make a routine of daily exercise and do not neglect any of the symptoms of Plantar Fasciitis. Take good care of your foot because all the burden of your body is lying on your foot!