Stretching exercises that involve your feet and lower leg muscles are one of the best ways to control heel pain due to plantar fasciitis. They will also help reduce inflammation in the calves and other leg muscles so you can move around comfortably.
Before you get out of bed in the morning, stretch your feet, lower leg muscles, calf muscles and toes. While sitting up in bed, hold onto your flexed feet and gently pull them toward you for 30 seconds, release and repeat 1 or 2 more times. This will help minimize pain in the morning.
Stand at arm’s length from a wall with your unaffected leg slightly bent at the knee and the affected foot behind you. Slowly and gently, press your hips forward while keeping both the heels flat on the floor. Hold this position for 30 seconds and then relax. Repeat this exercise in 2 sets of 10 repetitions, several times a week.
Roll a frozen water bottle or a golf ball under the arch of your foot, starting from the front and working your way back. Apply a little pressure. Do this for a couple of minutes, once daily.
For more exercises, consult a doctor or a physical trainer.
Massaging your foot will provide relief from the pain and inflammation caused by plantar fasciitis. Regular massaging stimulates blood flow in and around the affected area and helps release tension in the plantar fascia.
Using your fingers, gently massage the lower part of your foot and heel with some warm olive, coconut or sesame oil for 10 minutes. Do this a couple of times daily, especially before going to bed.
You can even use an electric massager to reduce pain in your heel due to plantar fasciitis.
cold compress for plantar fasciitis
Using a cold compress can help reduce inflammation and ease pain caused by plantar fasciitis.
Wrap a few ice cubes in a thin towel. You can also freeze a round plastic bottle filled with water.
Place it over the area of pain for a few minutes. If using a frozen bottle, roll it over the aching area for about 5 minutes.
Repeat a few times a day or after activity.
Note: Do not rub ice directly on your heel.
Curcumin, a component in turmeric, works as a potent painkiller and anti-inflammatory agent. A study published in a 2007 issue of the American Journal of Physiology found that curcumin can reduce both acute and chronic inflammation.
Add 1 teaspoon of turmeric powder to a cup of milk. Heat it over a low flame. Add a little honey and drink it daily before going to bed.
Alternatively, take curcumin supplements, 400 to 600 milligrams 2 times a day. Consult a doctor before starting a supplement regimen.