Self-treatment is usually the first step for most people in Racine, whether they have a sprained ankle or plantar Fasciitis. While the injury is fairly common, it can also be annoying and sometimes difficult to treat. However, there are five ways to fix the problem at home that you may want to consider before heading to the podiatrist.
Stretching
If you are a runner, you likely have many problems, including tight hamstrings and calves and plantar fasciitis in Racine. Along with stopping your running workout until the problem is healed, you may want to consider stretching the fascia. In order to do this, you should stand against a wall and place your toes on it. Try to keep your heel and arch flat so that your toes get an excellent stretch. Hold the pose for 10 seconds and repeat on the other side. Repeat the process 10 times on each foot, at least three times per day.
Arch Rolling
After stretching, (see above), you may note some slight discomfort or pain. In order to reduce swelling and ease pain, freeze a water bottle the night before and roll it under the arch of your foot. You can do this with your hands or place the water bottle on the floor and roll your foot over it.
If you plan to stretch, you should always do that first, as it can cause more damage to stretch a cold tendon.
Fascia Massage
After stretching and arch massage, you may want to consider freezing a golf ball and using it to rub the fascia. Roll the ball from the front of the foot to the back, putting pressure on each spot. Leave the golf ball in place for 15 seconds before moving to the next spot and then roll the ball over the entire foot. Repeat on the other side, if necessary.
Foam Rolling
While most cases of Plantar Fasciitis are caused by running injuries, you may have hip or pelvic imbalances, which can cause the damage, as well. Tight shoulders and other muscles can also cause the condition, so use a foam roller on all your body muscles from the neck downwards.
Bump Up Arches
Lastly, purchase an arch bump, which can push lightly on the plantar and stop it from flexing so much. If none of these steps help, you may need to visit the podiatrist.
plantar Fasciitis in Racine is a common and painful injury that can be dealt with at home in some cases.
If you find that you need the help of a podiatrist, visit Great Lakes Foot & Ankle Centers today.
