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Around 10% of the total population suffers from heel pains. These are generally caused due to an injury from sports-related activity such as running, jumping, or improper footwear choices. So, if you are someone who is going through plantar fasciitis, here are some tips that can help:
1. Apply lavender oil
According to a 2015 study, lavender oil has been proven to heal medical problems caused due to inflammation. The antioxidant, anti-inflammatory, antinociceptive properties can really have a calming effect on your feet’ nerves.
Just put a few drops of it in a carrier oil, such as olive or coconut oil, and gently massage your whole feet. You can also put a few drops in a warm bucket of water and let your heels soak it up. It will surely help.
2. Wear orthotics
Podiatrists generally recommend people having heel problems wear orthotic shoes. These shoes are basically medical shoes that help to distribute the body weight evenly on the foot. It acts as a cushion for the entire foot to provide the support that it needs.
You can get them ready-made at any pharmacist, but if you have more problems, ask your doctor to give an order for custom-made shoes. Keep those shoes on every time you go walking or jogging. It will really help a lot.
3. Wear a night splint
For more severe cases, wearing a night splint can come of great help. How? Night splints help to relieve plantar fasciitis by stretching the arches and calves overnight.
It helps them to relax and alleviate the pain. But keep in mind, not to overuse these splints. By which I mean, night splints are meant to be used for one to three months. If the pain persists after that, consider buying another one.
4. Replace your old shoes
Still, wearing your old shoes? Then it might be one of the biggest reasons why your plantar fasciitis is not getting healed. Some signs that you should look out for is
- The outsoles getting worn out
- The heels are stretched
- Breakdown of the shoe interior
- New pain in your feet
- New blisters form in your feet.
If you find any of these mentioned signs on your running shoes, kindly remove them instantly and get new ones that give good arch support and balance to your feet.
5. Get a good massage
Massaging any part of the body feels great, isn’t it? So why not? Give a gentle massage to your feet every night before sleeping with the lavender essential oil or any other oil you can find.
Gently use your thumbs to massage your arches and heels. Always go from the top, that is, from the bottom of your thumb to your heels. You can also use a golf ball to massage your arches.
Put your foot on the ball, hold a wall or any stable furniture and let the ball roll to your arches. It sure will take time, but you will end up feeling so good.
5. Lose weight
If you are overweight, then it is probably another reason why you are going through so much heel pain. So, it’s time to shed the extra weight.
Now, please don’t indulge in any kind of exercise or strength training in this condition as it can have a negative effect on your pain. Instead, focus on a good diet and nutrition. Walk around the house in your orthotic shoes, sports shoes when you go walking in the park. I am sure it will help you.
6. Use an ice pack
Ice pack has been recommended to use on your feet if one goes through plantar fasciitis, you can do this treatment in two ways.
First, you can put ice back under your feet and put it there for 15 minutes.
Or, you can rollover a frozen water bottle for 5 minutes without any break.
Do these exercises 3 times a day and you will feel the relief in a matter of days.
7. Stretch and Take proper rest
And finally, take sufficient rest. Do not overwalk or overstrain your already burdened heels. Do stretching exercises for your legs and feet.
Proper rest will help your heels tighten up and bear your weight. That means you will soon start waking swiftly again, and that is what I want for you.
Over to you…
I hope these tips helped you to relieve your heel pain. However, if you think the problem is huge, do not wait to consult a doctor. Early medication is always better than handling worse situations, both for the family and for the doctor.