- 1. Ice
- 2. Massage
- 3. Remedies
- 4. Physiotherapy
- 5. Stretches
- 6. Splint to sleep
- 7. Exercises to strengthen the muscles of the feet
- When to return to activities
The treatment for plantar fasciitis consists of using ice packs for pain relief, for 20 minutes, 2 to 3 times a day. Analgesics can be used to control pain and perform some physiotherapy sessions where specific devices and techniques can be used.
Applying an anti-inflammatory ointment daily, giving a massage and some stretches are important points of daily life to help in the recovery of the injury, but it is also important to avoid standing for a long time and wearing comfortable and malleable shoes. Know what it is and what are the symptoms of plantar fasciitis.
The treatment for plantar fasciitis can be done with:
1. Ice
You can apply ice wrapped in kitchen paper and let it work for about 15 minutes, twice a day, because the cold is good for relieving pain and fighting inflammation.
Another way to take advantage of the properties of the cold is to put your foot in a basin with cold water, with ice pebbles and let it act for 15 minutes.
2. Massage
The foot and calf massage also helps in the treatment, bringing relief from symptoms and is an easy way to feel better, and can be performed at home and sometimes at work. A moisturizing cream or oil should always be used to better slide your hands over your feet and to make the massage more pleasant and efficient.
Check out another technique that can help relieve foot pain in this video:
3. Remedies
The doctor may recommend the use of ointments to apply to the painful area or tablets, which should not be used for more than 5 consecutive days.
4. Physiotherapy
In physiotherapy there are devices such as ultrasound, laser and iontophoresis that can be used together to deflate the fascia, but they must be performed when prescribed by the physiotherapist and sometimes other resources can be chosen.
5. Stretches
Stretching exercises can be done at home every day, they are very useful to relieve discomfort and it is a simple and easy technique to do, several times a day. To stretch the fascia, you can hold the balls of your feet, pulling them up as far as the pain is bearable and keep this stretch for 30 seconds each time, repeating 3 times.
6. Splint to sleep
Another strategy that can be interesting is to use a foot splint to sleep. This splint will promote the stretching of the fascia throughout the night, promoting its flexibility.
7. Exercises to strengthen the muscles of the feet
As one of the factors in the development of plantar fasciitis is the weakness of the intrinsic muscles of the foot, exercises that are specific to strengthen them are essential for recovery after pain relief. A good position is to sit with your feet together, gluing the soles of both feet together and maintaining that position for approximately 5 minutes, counted on the clock.
In order to prevent the fasciitis from recurring, it is advisable to eliminate some factors that favor its appearance.
The most common causes of plantar fasciitis are obesity, wearing very hard shoes and repetition efforts. In addition to performing treatment for foot pain, it is necessary to remove what is causing the disease, so that it does not return over time.
Obese people should adopt a diet to reduce the weight under their feet, and all patients should buy comfortable shoes, preferably orthopedic shoes. A good tip for buying shoes is to go to the store at the end of the day, after work, because at this point the feet will be more swollen, and if the shoe is comfortable anyway, it is approved.
When to return to activities
After pain relief, it is still important to maintain the treatment until the injury heals, so it is recommended to avoid wearing high heels throughout the treatment, preferring soft shoes. Those who practice running do not need to completely abandon training, only competitions, in order not to make the pain worse.
