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5 Remedies for Plantar Fasciitis Pain .pdf



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1. 5 Remedies for Plantar Fasciitis Pain
2. How to Treat Plantar Fasciitis The Right Way
3. Plantar Fasciitis Surgery Recovery Time
4. Treating Plantar Fasciitis With a Plantar Fasciitis
Splint
5. Plantar Fasciitis, An Overview of Signs and Treatment

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1. 5 Remedies for Plantar Fasciitis Pain
The plantar fascia - the muscle running between your toes and your
heel - is one of the most frequently stressed muscles in the human
body. Although safe walking habits can do a great deal to prevent
plantar fasciitis (AKA the strain and eventual microtearing of the
plantar fascia), on average, we see one in ten individuals dealing with
foot pain who end up needing to find a remedy for plantar fasciitis
pain. Fortunately, surgical intervention only rarely is necessary; only
five percent of plantar fasciitis victims will be unable to treat it
through less drastic solutions. Of course, I would recommend these
solutions as general well-being practices for anyone who indulges in
jogging or other, equally strenuous exercise, regardless of whether
or not they're in need of a remedy for plantar fasciitis pain
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1- Use footwear with adequate support, particularly for the arch.
Using loafers, sandals or other shoes with poor support while
running or walking for prolonged periods places additional, wholly
unnecessary strain on the plantar fascia. Padded soles also can dull
hard impacts on pavement and other man-made walking materials
that can jar your foot.This also includes having the right footwear for
when you're walking around your own home. Avoid being barefoot
or using slippers whenever possible.
2- If your plantar fasciitis is causing swelling, use cold ice packs on
your foot. As long as you don't do anything else to aggravate your
foot, this will reduce the swelling and numb the pain until the
symptoms relieve themselves. If you have access to one, a frozen
golf ball or other round object can be rolled along the underside of
your foot to massage the muscle while also providing the desired
temperature.However, don't use heat sources in a similar fashion,

even if you're ordinarily used to contrast baths (which, incidentally,
have no proven medical effectiveness in contrast to ice packs). Heat
frequently aggravates the symptoms of damage to your plantar
fascia.
3- Stretch your feet regularly, especially just after you've gotten out
of bed or had a prolonged period of being stationary. Personally, I
recommend patients try out the towel stretch: roll up a towel, hook
it beneath your foot, and apply gentle pressure to the towel while
holding your leg straight from a sitting position. However, if you
don't have a towel on hand, other stretches can offer similar benefits
without the need for props.
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4- Buy separate insoles for your shoes with arch support. These
products average out at cheaper than a comparative set of shoes
with the arch support built-in, and allow you to keep your wardrobe
without sacrificing your foot's health. However, this remedy for
plantar fasciitis pain does call for some cautious shopping, as there
are many quality of life differences between brands, such as insoles
failing to cover the entire foot or slipping once in place. You'll also
need to replace most brands once or twice a year purely due to
wearing them out from use
5- Topical pain medications, usually in the form of a cream, are
something I recommend only for cases when correcting selfdestructive patient behavior in inadequate for dealing with the
immediate symptoms of plantar fasciitis. Although the prescription
recommended may vary with the individual in question, plantar
fasciitis this severe usually will require a potent medication with antiinflammation properties, as well as general anesthetic attributes to

dull the pain. Over the counter equivalents also are available, albeit
generally less effectual in cases that call for egregious measures.
Even though most cases of plantar fasciitis pain are a simple matter
of the patient abusing his feet with unhealthy walking, running or
standing habits, sometimes I see patients who aren't even remotely
to blame for their situations. Plantar fasciitis also can be a symptom
of bone spurs (the outgrowth of additional bone along your normal
skeleton, which is especially linked to foot problems in aging
individuals) or even naturally 'too tight' calf muscles. When
prolonged suffering is the result, turning to chemical solutions often
is the best thing to do for the patient's long term quality of life.

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2. How to Treat Plantar Fasciitis The Right Way
If you experience extreme discomfort or pain on your heel, it could
be caused by plantar fasciitis. This disorder is a result of
inflammation of the plantar fascia, a thick band of connective tissue
running from the bottom of the heel to the toes. Repetitive strain on
the plantar fascia can produce micro-tears on the tissue and cause
inflammation and pain. You can overcome this debilitating foot
disorder if you know how to treat plantar fasciitis.
Common causes of plantar fasciitis include physical activity such as
walking and running, wearing shoes without adequate arch support,
prolonged standing, excessive weight, and age. The classic symptom
of this foot disorder is intense heel pain that accompanies the first
few steps in the morning or after resting. The pain eases off with
activity, but often comes back after prolonged weight-bearing
activity. The pain is usually felt in the heel, and may extend to the
arch and even the balls of the foot.
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There are several ways to treat plantar fasciitis successfully, and
most patients completely recover from the disorder. Below are a few
treatment methods to alleviate the disorder.
1. Wear shoes with arch support to prevent plantar fasciitis. The
shoes you wear must be well cushioned, comfortable and should be
the right size. Shoes that provide arch support not only help lessen
the pain but also assist in the healing process.
2. Use ice packs to reduce inflammation. The ice will soothe the pain
and alleviate the symptoms. Dip your foot in a bucket filled with ice,
or apply ice packs to your heel.

3. Do stretching and strengthening exercises. This includes wall
stretches to increase flexibility of the calf muscles, and dynamic
stretches such as rolling the arch of your foot over a tennis ball or
tubular device. Strengthen you foot muscles by doing toe taps or
picking up marbles and coins with your toes.
4. Use a night splint. Splints will help keep your heel and calf in a
stretched position, thus reducing heel pain the next day. In addition,
this device aids in the healing process.
5. Orthotic devices are also used to treat plantar fasciitis. An orthotic
device is inserted inside the shoe to provide arch support. Over-thecounter orthotics are available in drugstores and online. They can
also be custom-made especially for you.
6. Surgery can be resorted to if non-invasive methods to treat plantar
fasciitis are not successful. This involves surgical release of the
plantar fascia and has a 70% to 90% success rate in patients.
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3. Plantar Fasciitis Surgery Recovery Time
Plantar fasciitis is generally cured using non-invasive treatments.
However, there are cases when doctors may recommend surgery to
treat the disorder. Plantar fasciitis surgery recovery time can take
months, but there are things you can do to hasten your recuperation
and quickly resume normal activities.
The band of connective tissues on the sole of the foot is called the
plantar fascia. Extending from the heel to the toes, the plantar fascia
supports the arch of the foot. If the tissues are injured due to
excessive strain, the area can become inflamed and painful. This foot
disorder is called plantar fasciitis.
Athletes, especially runners, are prone to this condition. This also
holds true for obese people, elderly people, pregnant women, and
individuals with a flat foot or high foot arch. Surgery is usually taken
as the last recourse to correct the condition, especially because
plantar fasciitis recovery time can be long. However, athletes often
opt for surgery to lessen the chance that symptoms will recur. Also,
some people may realize that surgery is their only viable option.
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Before even considering surgery, doctors try non-invasive treatment
methods including rest, stretching and strengthening exercises,
orthotics, arch support, night splints, use of proper footwear, ice
compression, physical therapy and the like. The majority of patients
respond well to these methods of treatment. However, a few may
have to undergo surgery.
The surgical procedure for treating this foot condition is done by
partially releasing the plantar fascia to release the tension and
relieve the heel pain. The heel bone spur that usually accompanies

this foot condition will also be removed. The surgery is often done
using a local anesthetic and, barring complications, the patient can
go home a few hours after the surgery. To ensure proper recovery
after surgery, the patient must take good care of his feet.
During the first month after surgery, movement of the feet should be
restricted and the feet should be allowed to rest as much as possible.
The feet must be kept clean and dry to avoid infection. The patient
will have to see the doctor regularly to have the dressing changed
and the feet examined to ensure proper healing. During the recovery
period, the patient should use crutches or a walker to move around.
Plantar fasciitis shoes or an air cast may be worn to provide
adequate support for the feet.
After one month, the patient may be allowed to resume some of his
normal activities, but standing and walking should still be kept to a
minimum. After six weeks, physical therapy may be applied to help
normalize the feet.
The recovery time for plantar fasciitis surgery varies depending on
the patient, and the severity of the condition. In general, young
people recover much faster than elderly people. It can take around 3
to 4 weeks for the tissues to heal, and complete recovery can take
place after a few months. In many cases, however, recovery time can
take almost a year. The time can be shortened by exercising regularly
and doing plantar fasciitis stretches.
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