Ever experienced a spiking pain in the bottom of your feet, particularly near the heal more often? If yes, then it is an indication of plantar fasciitis, simply put, inflammation of the plantar fascia - foot muscle.
Plus, you may end up with a disrupted lifestyle if the severity gets worse. You can't go out with your friends or colleagues, you can't walk for long distances, and you have to sit down frequently.
Yet, there is nothing to worry about as you can adapt some physical habits to recover and strengthen the performance of the plantar fascia.
But before heading to any remedy or medical therapy, you first need to make sure if the pain is directly associated or not.
Observe the Signs First - Three Ways to Indicate
The reason for the proper diagnosis is to focus on the right and proper treatment. Otherwise, this might result in more complications.
For instance, sometimes, lower back pain can also send signals to the bottom of your foot, and this condition requires the focus on the lower back and not on foot.
The first recommendation would be to see a specialist for the exact diagnosis. Along with that, here, you can follow some simple tips to mark the right signs.
Sign # 1: Pain on the bottom of the heel several times a day
The insertion point of the plantar fascia is onto the heel. Therefore, the classic symptom of pain is around the inner portion of the heel while pressing or putting weight, which can also cause the arch of the foot to suffer.
If you put pressure on the base of your heel in the middle, you get a sharp pain, which indicates a positive test.
Sign # 2: Pain during the first few steps in the morning
During the night, the muscle gets relaxed and recovered. Yet, if you still feel pain in the morning right after the first few steps, it is marked as a positive sign of plantar fasciitis.
For the right diagnosis, make a journal with a scale from 1 to 10 denoting no pain to severe pain, respectively. Record the level of anxiety before sleeping, then right after waking up, note down the severity. Later, walk a few steps and write the level on the scale.
Sign # 3: Pain with the Windlass Test during extension of the toe
This test is pretty simple. While sitting down, take one foot and extend your toe. Now extend your foot and put the right amount of pressure near the base of the heel.
If you feel pain, this indicates positive for the plantar fasciitis.
There are also other signs for this condition, such as pain after prolonged standing or sitting. Sometimes, when you overuse your Achilles tendon called Achilles Tendonitis, it can also trigger Plantar Fasciitis.
Besides, if you have all these three signs, then there are more chances of having plantar fasciitis. You can seek special medical treatment, work on strength and mobility, and modify your activity for recovery.
Simple and Effective Stretches to Treat Plantar FasciitisPractice the below-mentioned stretches to heal more swiftly.
- Start with both feet in front of you.
- Bend one leg and place your ankle on your knee.
- Gently pull on the ball of your foot.
Repeat this for several minutes in the morning.
Moreover, there is one more method to follow.
- Outstretch both of your legs while sitting on a mat/floor.
- Wrap a towel, elastic band, or even a belt around the foot.
- Pull a light and gentle pressure on the ball of the affected foot.
Along with the stretches, you can give support to your tendons and flat feet with the best gear to lessen the severity.
Insoles for Plantar Fasciitis
The exact purpose of insoles is to offer excellent support to the arch of your feet to reduce the foot muscle pressure.
Orthotic Inserts can help both in relieving the heel pain and preventing it from returning. These orthotic insoles improve your body posture as well.
Plantar Fasciitis Socks
You can also get the privilege of Compression Foot Sleeves while you sleep and during the first few painful steps in the morning.
Get Yourself the Best Home Aid and Recovery Gear.
Don't underestimate the benefits of home-based recovery equipment. They are a quick and efficient approach to heal yourself in no time.