DIY remedies for Plantar Fasciitis

man checks his sore foot

Plantar fasciitis is referred to as an inflammatory process of the plantar fascia. It is usually very painful and happens in the connective tissue on the heels of the foot. It is medically acclaimed that plantar fasciitis is the result of the overuse of plantar fascia or arch tendon of the foot. It is very difficult to get this cured if you do not take care of it at the correct time. It causes more degenerative changes in comparison to inflammatory ones. This may be referred to as plantar fasciosis. As there are no blood vessels in tendons and ligaments, it does not get inflamed rather an accumulation of microscopic tears at the cellular level happens.

If you are undergoing continuous pain and stiffness in your heel, you may doubt plantar fasciitis. It is usually seen in heels of runners who have tight hamstrings, back, calves and Achilles tendons. It can also happen to those who run without any proper arch support. This may also happen due to a muscular imbalance in the hips or pelvis. Let us discuss few quick remedies to get rid of the pain occurring due to plantar fasciitis. First, to avoid plantar fasciitis, you need to stop running.

You may carry out the following tips to avoid plantar fasciitis.

Stretching fascia

Rest your foot against the wall such as your arch and heel will remain flat. It will make the toes stretch. Be in the same position for at least 1 minute. Practice the procedure at least for three to four times in a day.

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Rolling frozen water bottle

You may take help of frozen water to get cured from plantar fasciitis. You have to stretch first and then roll the frozen water bottle on the arch. Do not try to stretch the tendons when it becomes ice cold.

Freeze golf ball massage

Freeze a golf ball for the purpose and roll the ball under your foot from front till the back of the foot. Roll the frozen ball by applying pressure for at least 15 seconds on each spot such as medial, center, and lateral positions.

Foam Roll muscles

You may suffer from plantar fasciitis due to tight shoulders. You need to swing your arms as it will help you gain the proper heap alignment and foot strike.

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Bump Arch

With the help of a commercial insole, along with the arch bump, push the plantar and keep it from flexing. You need to support and strengthen the plantar. You may wear the support in all shoes if the plantar requires support.

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