Do you hate to get out of bed in the morning not because its a bad day, but because you know when you put your feet to the floor, you are in for some excruciating pain? Do you start your day with a limp, or you hate to stand up after sitting for a while because you know your heel is going to throb once you put your weight on it. It could be that you have a case of plantar fasciitis.
The plantar fascia ligament is a thick ligament that inserts into your calcaneus bone (otherwise known as your heel), when this ligament becomes overtaxed due to various reasons, such as weight gain, prolonged standing or working on concrete surfaces, unsupportive shoes, or things such as arthritis, the fibers can tear and cause inflammation.
There are several things your local Podiatrist may suggest to you, after they have ruled out more pressing issues, including arch supports, braces, and anti-inflammatories. Here are a few things that you can do on your own to help alleviate some of your discomforts.
Stretching— Rolling your foot over an object like a rolling pin, will extend the ligament and reduce the tearing pain that you feel when you put your full weight on foot.
Weight Loss—Sometimes just the loss of 5 pounds can decrease the amount of pressure that your heel absorbs, and the stretch that the tendon must endure.
Ice—This works very well to reduce the inflammation around the tendon, which in turn reduces your pain.
Shoes—Wearing a shoe with excellent support is crucial if you are on your feet a great deal. This support, especially in the arch area, keeps the plantar fascia ligament from being overly stretched, as is often the case in flat shoes with no arch support.
Epsom salt soaks—This salt is a great relief for pain and inflammation, around the plantar fascia ligament.
Apple cider vinegar—Drinking a tablespoon of this along with a tablespoon of honey in a glass of water, helps relieve pain. It also works if you choose to soak with apple cider vinegar as well.
While heel pain can interrupt your day, often just making a few changes, such as a change in your activity level, a change of shoes or even only a time of rest can have you back on your feet in no time.