If you experience pain in the heel of your foot because of plantar fasciitis then you could try out some simple self treatments. The tissue under your foot is called plantar fascia, when this tissue tightens it becomes difficult to walk and it causes inflammation and pain in the heel.
The pain caused by plantar fasciitis is usually felt in the front portion of the heel of your affected foot. The pain spreads to the toes along the bottom of your foot when the area is stretched or moved. Sometimes inflammation can cause the ligaments under your foot to tighten overnight, it becomes very difficult and painful to put weight on the foot and walk when you get up. The tightened area around the foot stretches when you try to walk and you will feel pain shooting through the heel towards the toes. You would usually experience the pain after sitting idle for a while or when getting up from bed in the morning, certain activities can also trigger the pain. Here are some treatments to help reduce plantar fascia inflammation and pain.
• Use Ice Massage: Give your foot an ice massage. Fill water into a sports bottle and freeze. Place the frozen bottle on the floor, keep your foot on it and roll the bottle with your foot over it for at least 20 minutes twice everyday. This routine will reduce inflammation and the pain you experience while stretching the arch of your foot.
• Contrast Bath: Take a contrast bath to treat chronic inflammation. Use heat and ice treatments alternatively to reduce the inflammation and pain. During the treatment try to gauge the degree of pain, some people get more relief using ice while many others get better relief using heat.
• Anti-inflammatory Medications: There are several drugs available to help fight pain. Ibuprofen reduces the inflammation caused by plantar fascia. Don't use the drugs to simple get temporary relief, use anti-inflammatory medications while you continue doing activities which results in inflammation and tearing associated with plantar fascia. You may not be healing completely but you will be able to cope better with the pain. Ensure that you rest, stretch and ice the area while under these medications.
• Avoid aggravating the condition: Reduce or completely avoid, if possible, activities which can make the condition worse. Running on an incline, walking, lifting heavy items, squatting and climbing stairs can increase the pain. Keep the affected foot flat in front of your other foot while you squat. Reduce the number of times you climb stairs and completely avoid lifting weights or walking on uneven terrains or hills.
Stretching exercises not only reduces the pain caused by the inflammation, it also aids in treating the condition. You can research about simple self treatments for such foot conditions. Plantar fasciitis can annoy you with the pain or it could become severe making it impossible to walk. Understanding the exact cause of the pain allows you to choose the most effective treatment. Consider foot surgery only as a last resort.