8 Tips to Manage Plantar Fasciitis Pain at Home
Planning a trip to Laser Quest here in OKC with the family can seem like a great idea. It allows the kids to run around, having a great time as the teams compete against each other to see who can score the most points. When you wake up the morning of and experience sharp pain in your heel, it might not seem like such a great idea anymore. Fortunately, there are ways that you can manage plantar fasciitis, the likely source of that heel pain. Plantar fasciitis is a common overuse injury that causes pain in the heel. This is often worse first thing in the morning, but we have some tips to help you manage heel pain at home, including:
- Rest – You may simply be overworking your feet, so schedule some downtime, especially from running or working out.
- Stretches – In addition to helping with an existing case, stretching your arches, calf muscles, and Achilles tendon can help prevent the injury from happening in the first place.
- Supportive shoes – Make sure your footwear offers solid arch support, excellent shock absorption, and has low heels.
- Replace old footwear – Even shoes that offer the best levels of cushioning break down over time. Once they reach that point—roughly 500 miles—it’s time to pick up a new pair.
- Cross-training – Incorporating low-impact activities like cycling, yoga, and swimming into your workout routine will reduce the total amount of force your feet absorb, which is good news for your plantar fascia.
- Ice – Decrease your pain and inflammation with a regular ice massage.
- Medication – Much like using ice, medication can help you manage pain and inflammation that accompany this condition. Be sure to check with our office for dosage recommendations, though!
- Weight management – Keeping your weight in a healthy range cuts the amount of stress on your plantar fascia.
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