As your alarm is blaring, you slowly reach over to turn it off. Rolling out of bed is a breeze until your feet hit the floor to stand up. You instantly notice the sharp pain coming from the heel. The pain is so intense that it forces you to sit down instantly and start rubbing your heel in an attempt to make the pain go away. Heel or plantar fasciitis pain affects approximately 2 million people each year and it can greatly interfere with your daily activities once the symptoms reach the chronic stage.
Disclosure: We received a pair of Pacearth plantar fasciitis socks and calf compression sleeves in exchange for our honest review. All opinions of the product are 100% my own.
There are two different types of heel pain but today we are talking about plantar fasciitis. It is the most common cause of heel pain according to Web MD. Plantar fasciitis is a ligament that attaches the bone in your heel to your toes. When your ligament is strained or injured, it can cause the fascia to become inflamed, weak, and swollen. This ligament is responsible for maintaining the arch of your foot. Over time continued strains, it can cause small tears in the ligament which leads to heel pain or pain on the bottom of your foot.
Best Home Treatment for Plantar Fasciitis
Plantar Fasciitis can be treated with these home remedies unless you have let your symptoms continue for long periods of time. If that is the case, it best to seek treatment from a doctor. Chronic plantar fasciitis requires additional treatment.
Rest your Feet
When you first notice your symptoms flaring up, it is important to listen to your feet and prop them up several times a day. Also, take note of the activities that seem to aggravate your heel pain.
Ice your Heel
Tackle heel pain with ice for 15 minutes several times a day. Ice helps reduce inflammation and swelling. Also, if you take a hot bath and soak, you should end your bath by running some cold water. The hot bath can increase inflammation and swelling.
Roll a Frozen Water Bottle on your Foot
If you notice more pain in the arch of your foot, place a water bottle in the freezer for several hours. Take the water bottle out of the freezer and place it on the floor. Then place the arch of your foot on the water bottle. Roll it back and forth for 15 minutes. Repeat this several times a day.
Skip the Heat
Heat typically doesn’t help people who struggle with heel pain or plantar fasciitis. Using heat can increase inflammation and swelling which can cause increased pain. Try heat only if ice isn’t making a difference after several days. Opt for warm water or a heating pad on low heat which will help loosen up the muscles without increasing swelling significantly.
Skip the High Heels
Ladies, I am sorry to be the bearer of bad news but those high heels aren’t good for your feet. Your high heels may not contribute to your heel pain. High heels distribute most of your weight on the balls of your feet. They lack proper arch support and it leaves your feet in an awkward position. Imagine the damage that is being done while you spend 8 or more hours in your high heels.
Replace your Shoes
Have you replaced your shoes recently? Do you wear flats or sandals that don’t offer proper support for your feet? Do you shoes fit your feet properly? Take the time to invest in quality shoes that offer ample support for your feet. It is possible that you will have to go to a shoe store that specializes in selling shoes that offer customized support for your feet.
Use Shoe Inserts or Insoles
If you aren’t quite ready to replace your shoes, you can purchase quality shoe inserts or insoles for your shoes. This should be used as a tempory fix over time, they will wear out as well. Plus, most over the counter shoe inserts or insoles aren’t custom made for your feet.
Wear Compression Socks
Compression socks can help support the fascia on the bottom of your foot so that it can heal. The compression sleeves and socks help provide gentle pressure to the fascia. The pressure helps stretch the ligament which helps reduce heel or foot pain. Plus, they also can help reduce swelling too.
They can be worn anytime of the day or night when you notice symptoms. Simply slide the socks plus calf compression sleeves on as needed to help relieve heel pain and plantar fasciitis symptoms. They are thin enough to wear with socks and shoes. We love that they are non-intrusive and offer the right support where we need it.
We highly recommend the Pacearth plantar fasciitis socks and calf compression sleeves. They are lightweight and breathable. The socks and calf compression sleeves offer support, injury prevention, and pain relief.
When I started experiencing foot pain, I went to the doctor to determine the cause since I have rheumatoid arthritis. My doctor suggested physical therapy (which takes time out of your day to attend) and possibly orthotics. I already spend several hours a week doing physical therapy on my back and adding more therapy wasn’t my idea of fun. So I decided to look for another option and found the Pacearth plantar fasciitis socks even though my physical therapist gave me simple exercises and stretches to do on a daily basis. You can purchase the Pacearth plantar fasciitis socks on Amazon for less than $25 dollars.
Massage
Massage can be beneficial for those who suffer from heel pain or plantar fasciitis. It is important that you use this technique to massage your feet. This technique helps reach the deep tissue in your foot and it is designed to gently stretch your plantar fascia. We recommend that you seek help from a professional massage therapist before trying this technique on your own. You don’t want to further irritate the ligaments and muscles in your feet.
Tennis Ball
You can also use a tennis ball to help gently massage the bottom of your foot. Don’t press too hard because you don’t want to irritate it more. The tennis ball will help you gently massage the arch of your foot if you are unable to massage your own foot.
Gentle Stretching
Plantar fasciitis can be caused by tight calf muscles. There are two muscles in your calves that can contribute to plantar fasciitis: the gastrocnemius and soleus. Do these stretches several times a day to help release the tension in your calf muscles.
How to Properly Stretch your Calf Muscles That Contribute to Heel Pain or Plantar Fasciitis
You also want to strengthen the muscles in your feet that support the arch of your foot. Get a towel and find a slick floor(if possible) to do this simple exercise.
Toe Curls Using a Towel
Heel pain or pain in the arch of your foot doesn’t have to slow you down or prevent you from doing certain activities. These home remedies can be used to nip heel pain or plantar fasciitis symptoms in the bud before they become a chronic problem. If these remedies don’t help, please see a doctor to rule out a medical problem that could be contributing to your pain.