ADVERTISEMENT
Why it Helps: Stretching the plantar fascia, Achilles tendon, and calf muscles can alleviate tension and reduce inflammation.
Tip: Perform calf stretches, toe stretches, and plantar fascia stretches regularly. A popular stretch involves sitting on the floor, placing a towel around your foot, and gently pulling your toes toward your body.
Footwear with Proper Support
Why it Helps: Wearing shoes with adequate arch support and cushioning helps reduce pressure on the plantar fascia.
Tip: Look for shoes designed specifically for plantar fasciitis or invest in orthotic insoles to provide additional support.
Ice Therapy
Why it Helps: Ice reduces inflammation and numbs the area to alleviate pain.
Tip: Apply an ice pack or frozen water bottle to the bottom of your foot for 15-20 minutes, several times a day, especially after activity.
Night Splints
Why it Helps: Night splints keep your foot in a dorsiflexed position overnight, gently stretching the plantar fascia and Achilles tendon.
Tip: Consult your doctor or physical therapist about whether night splints would be beneficial for your condition.
Over-the-Counter Medications
ADVERTISEMENT
