Does searing foot pain greet you each morning when you get out of bed? Do your feet, especially your heels, hurt after sitting for hours? You may suffer from plantar fasciitis.
Plantar fasciitis is the most common cause of heel pain involving the inflammation of the tissue band that runs across your foot’s bottom and connects your toes to your heel bone. This condition can be a minor nuisance or extremely painful, but it’s treatable.
The expert podiatrists at Rocky Mountain Foot & Ankle Center want you to walk pain-free. Here are some suggestions on how to cope with plantar fasciitis.
Plantar fasciitis explained
The more you know about plantar fasciitis, the easier it is to manage this common, painful condition. Here are some facts.
- Plantar fascia are the long bands that run along the bottom of your feet, connecting your heels to your toes
- Plantar fasciitis occurs when those bands become irritated, inflamed, or torn
- You’re at risk for plantar fasciitis if you’re overweight, obese, have tight calf muscles, or have flat feet or high arches.
- Runners and dancers are particularly prone to plantar fasciitis
Not only can plantar fasciitis cause extreme discomfort, in severe cases, it also can change your gait and lead to leg, hip, and back pain. The earlier you seek treatment for plantar fasciitis, the less likely it will progress into other problems.
Tips to relieve plantar fasciitis at home
In many instances, you can treat plantar fasciitis at home. Often rest and these conservative treatments are enough to relieve the problem.
Try over-the-counter medication
You may be able to relieve pain from swollen and irritated foot tissue with over-the-counter medications like nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen.
Cold helps reduce inflammation. Apply a cold pack to your foot for about 20 minutes three or four times a day.
Stretch your muscles
Because tight muscles in your feet and calves can cause plantar fasciitis, gently stretching them on a regular basis can relieve pain and even alleviate the condition.
Lose the extra weight
If you’re overweight or obese, losing weight can decrease the pressure and stress on your feet and relieve plantar fasciitis pain.
Change your exercise routine
When you’re healing, switch from activities such as running and walking to exercises that put less pressure on your feet. Try swimming or biking.
Choose the right shoes
People with plantar fasciitis need all the support they can get. Plantar fascia are designed as shock absorbers. If those bands are compromised, you need shoes with good arch support. Avoid high heels, and don’t walk on hard surfaces barefoot.
If home remedies don’t relieve your plantar fasciitis, it’s time to make an appointment at Rocky Mountain Foot & Ankle Center, where we can assess your condition and create a customized treatment plan. We offer several treatment options, including:
- Extracorporeal shockwave therapy
- Physical therapy, including stretching exercises
- Cortisone injections that decrease inflammation and reduce pain
- Shoe orthotics or splints you wear when sleeping
- Minimally invasive surgery to remove heel spurs or release your plantar fascia
If plantar fasciitis is causing you pain and discomfort, make an appointment at Rocky Mountain Foot & Ankle Center by calling 303-423-2520, or using our online booking tool. We have several locations to meet all of your foot-care needs.