Self Care for Plantar Fasciitis or What can I do to help myself?

rnPlantar fasciitis is that pain at the lower part of your foot usually felt around your heel. That pain especially hurts first thing in the morning when you try to get out of bed and stand on your feet, or after sitting for awhile. The meaning of the name plantar fasciitis is: "Plantar" means the lower part of the foot, "fascia" is a type of connective tissue, and "itis" means "inflammation". The plantar fascia ligament runs in the bottom of your foot from your heel to the toes. Plantar Fasciitis is caused by wounding the tough plantar fascia band at the lower part of your foot. There are many different methods of plantar fasciitis treatment but there is no one treatment that works for everyone. Different treatments help different people. People need to be active in their treatment. Experimenting with several different treatments is often necessary before finding those that help. rnSelf CarernThere are many self care plantar fasciitis treatment methods. These methods are intended for informational purposes only. Please consult your physician for specific treatment recommendations.rn1. Rest the foot as much as possible, especially during the beginning of the treatment. Avoid jogging, running, and excess standing. instead, substitute exercises that do not put undue stress on the injured band, like bicycling or swimming.rn2. Apply ice to the injured area a few times daily to reduce inflammation. Try rolling the arch of the foot over an empty tennis ball that has been filled with water and frozen or a soft drink can frozen the same way. This both cools and stretches the affected area. rn3. Take over-the-counter pain relievers (like ibuprofen or naproxen) to relieve pain and inflammation.rn4. Insert an over-the-counter arch support or heel support cushion into the shoe. There are many kinds of orthotics or inserts that your doctor may prescribe for you. Cut a hole in the pad to reduce pressure on the tender area if necessary. Try to avoid walking barefoot, because barefoot walking may put added stress on the plantar fascia ligament. rn5. Sit on a chair with your knees bent. Loop a towel under the ball of the injured foot and pull, flexing the front of your foot upward. Keep your knee bent and try to push your foot against the towel. rn6. Sit on a chair and cross the ankle of the injured foot over the opposite knee. Slowly push the toes backward with your hand until you feel the stretch in the bottom of your foot. rn7. Stand against the wall, about one step away, with the injured foot about six inches farther back. Put your hands on the wall and gently lean forward, stretching the lower calf. rn8. Stand on the stairs and slowly let your heels down over the edge of the step as you relax your calf muscles. Hold the stretch for about 15 to 20 seconds. THIS MATERIAL DOES NOT CONSTITUTE MEDICAL ADVICE. IT IS INTENDED FOR INFORMATIONAL PURPOSES ONLY. PLEASE CONSULT A PHYSICIAN FOR SPECIFIC TREATMENT RECOMMENDATIONS. for more information please visit our website Plantar Fasciitis Elrofeet Treatment - What can I do? Plantar Fasciitis Treatment