Plantar fasciitis is a common heel pain condition that occurs when the fascia is inflamed, swollen, or injured. The fascia is the band of tissue that runs from your heel to your toes. When you have plantar fasciitis, the fascia gets stretched out, which causes pain in the ball of your foot.
If plantar fasciitis isn't treated, it can further damage the fascia, increasing your pain levels. In serious cases, the fascia tear can lead to permanent disability as the fascia helps you walk properly by balancing weight on the foot. If this happens, you will have constant heel pain and a change in posture, which might lead to back pain and other health problems.
If you have mild plantar fasciitis, you can treat it without medicine. But if the problem keeps returning, you'll need to take medicine or undergo surgery. This article will discuss some ways to ease mild plantar fasciitis pain and how you can do it at home by using massage balls.
What is the fastest way to relieve plantar fasciitis pain?
The fastest way to ease pain caused by plantar fasciitis is to take over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen. These drugs help to fight inflammation and ease swelling that causes pain. However, there are some other things you can do to manage your plantar fasciitis pain at home. And they include:
Lavender oil
Research shows that lavender essential oil can help reduce inflammation. as a result, applying it to your feet can lessen the pain associated with plantar fasciitis. To do this, you should mix one or two drops of lavender essential oil with a carrier oil, like almond oil. Then gently massage it into the soles of each foot. You can also add lavender oil to a warm water bath to soak your feet.
Massage
Experts say a foot massage can help ease pain by promoting blood flow and loosening tight muscles. You can get a professional foot massage at a spa, or you can do a self-massage. To do a self-massage, you should place your thumbs on your foot arch. Then gently massage the bottom and heel of each foot. You can also apply essential lavender oils to intensify the massage therapy.
Cold therapy
Research shows that applying cold to the body has anti-inflammatory properties because it helps to reduce blood flow. This leads to less swelling and pain. You can use an ice pack or wrap some ice cubes in a towel to do this. Apply it to the heel and bottom of your feet for about ten to twenty minutes. You should do this at least once a day. But if you want, you can also use ice therapy multiple times daily to ease your pain.
Relax your feet
Sometimes, the easiest way to reduce your plantar fasciitis is to rest your leg. If you have a job that requires you to stand all day or you exercise a lot, your foot pain might just be a sign that you need to relax.
Heat therapy
Applying heat to an inflamed or swollen body area helps increase blood flow and promote healing. So, if your fascia is torn, you can apply heat to your feet to help them heal faster. To do this, you can use a heat pack or place a warm towel on your feet. You can also take a hot bath or soak your feet in warm water to help your muscles recover and ease your pain.
Stretching
Experts say that stretching your feet can help reduce your plantar fasciitis pain by easing muscle tension in your fascia and Achilles tendon. To do this, you can try doing toe extension, towel curls, and sitting foot stretch to lessen your pain.
Support your foot
Experts say that using an athletic tape can help ease plantar fasciitis pain because it limits movement in the foot. This reduces the fascia's wear and tear and prevents the condition's worsening. Thereby aiding pain relief. Also, you can wear insoles or orthotics. They provide an extra layer of support to cushion your feet. You can have them custom-made or buy the cheaper ones at your local pharmacy. Make sure the insole you get is strong and steady with proper support for the arch of your feet.
Exercise
Even though plantar fasciitis can make it difficult to exercise due to the pain, experts advise that you try to work out as much as possible. This is because exercising helps stretch your muscles, promoting blood circulation and healing. Working out also strengthens your muscles which improves your ankle stability. Plus, research has shown that exercise activates the release of feel-good compounds in the brain, such as endorphins. These hormones increase your feelings of pleasure and calm the nerves. All of which help to reduce your level of pain.
Experts say that low-intensity exercises like walking and swimming are best for people with plantar fasciitis pain because they put less pressure on the fascia. Thereby helping you enjoy all the benefits of working out without worsening your condition.
Are massage balls good for plantar fasciitis?
Exercising with massage balls is one of the best home remedies for plantar fasciitis. This is because massage balls promote blood circulation and loosen tight muscles, which helps the fascia heal quickly.
Is rolling a ball under your foot good for plantar fasciitis?
Yes, rolling a ball under your feet is an effective way to manage your plantar fasciitis. This exercise is very easy, and anyone can do it at home. You can choose to sit or stand while rolling the ball under your feet. But if you’re standing, make sure you have a chair or something to support your weight. Also, you should use a massage ball spiky for this exercise because it creates more pressure that penetrates the thick skin on your feet.
Why does rolling a massage ball help plantar fasciitis?
When you roll a massage ball under your feet, it eases the tissue's tension, increasing the muscles' flexibility. Rolling a massage ball under your feet also helps to strengthen your arch and improve stability. Hence, this exercise is a good option for people who want to heal their plantar fasciitis fast.
Conclusion
Plantar fasciitis is not a life-threading disease but a common condition that causes a lot of pain. It occurs when the fascia is injured or inflamed. There are many things you can do to ease your plantar fasciitis pain, including massage, exercise, and cold or heat therapy. You can also roll a ball under your feet to loosen the muscle tension and promote healing.
However, if your pain worsens, you should see a physician for further diagnosis and treatment.
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