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Stubborn heel pain can bring you down. But fear not! Plantar fasciitis, a fancy term for heel pain, can often be tackled at home with simple tips from physiotherapists. Here are 5 easy ways to fight plantar fasciitis and get back to feeling happy on your feet:
Just like any injury, your feet need time to heal. Take a break from activities that hurt your heel, like jumping or running. Try low-impact exercises like swimming or cycling. Even cutting back on standing time can make a big difference.
Ice is a natural pain reliever! Wrap an ice pack and apply it to your sore heel for 15-20 minutes, a few times a day. This heel pain treatment helps reduce swelling and numb the pain.
Tight calf muscles can pull on your heel, causing pain. Regularly stretching your calves and the plantar fascia (the band of tissue under your foot) helps loosen things up and reduce strain. There are many online resources with easy stretches you can do at home.
Your shoes matter! Ditch those worn-out flats and flimsy flip-flops. Invest in shoes with good arch support and a cushioned sole. Consider adding arch inserts for extra comfort and support. Look for shoes specifically designed for plantar fasciitis for the best results.
A night splint can gently stretch the plantar fascia while you sleep, preventing it from tightening up overnight. This can significantly reduce pain in the mornings and help your foot heal faster.
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