Pain free walking

If you're dealing with plantar fasciitis and seeking pain relief, here are some strategies that may help:

  1. Rest and Ice:
    • Allow your foot to rest and avoid activities that exacerbate the pain.
    • Apply ice to the affected area for about 15-20 minutes at a time to reduce inflammation.
  2. Proper Footwear:
    • Wear supportive shoes with good arch support.
    • Consider using orthotic inserts to provide additional support.
  3. Stretching Exercises:
    • Perform gentle stretching exercises for the calves, Achilles tendon, and the bottom of the foot to help alleviate tension.
  4. Massage:
    • Use a tennis ball or a frozen water bottle to massage the arch of your foot.
    • Consider professional massages focused on the feet and calves.
  5. Night Splints:
    • Consider wearing night splints to keep the foot flexed and prevent morning pain.
  6. Anti-Inflammatory Medications:
    • Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can help reduce pain and inflammation. Consult with a healthcare professional before using these medications.
  7. Physical Therapy:
    • Work with a physical therapist to develop a customized exercise program and receive targeted treatments.
  8. Taping:
    • Some people find relief from taping techniques that provide additional support to the arch.
  9. Weight Management:
    • Maintaining a healthy weight can reduce the stress on your feet.
  10. Calf Strengthening:
    • Strengthening the muscles in your calves can help support the arch of your foot.
  11. Orthotic Inserts:
    • Consider using over-the-counter or custom-made orthotic inserts for additional support.

Remember to consult with a healthcare professional for personalized advice and treatment options. What works for one person may not work for another, so it's essential to find a combination of strategies that suit your specific needs and condition.Need more advice or treatment? Many health care experts at Antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, dietitians, nutritionists, fitness trainers and Yoga experts providing treatment for all the conditions. For more information visit our website or call our Consultant: Mb: 9899700187