Isn’t it silly how we’ll suffer with something much longer than necessary? Why are we so stubborn or naive or what have you? I kept thinking that my bout of plantar fasciitis would go away on its own in a short time. After all, I thought, isn’t it similar to shin splints? You just kind of have to work through it. Well, I was wrong. But the solution was closer at hand than I realized also. Face palm moment for me. Let me tell you about our fight with plantar fasciitis.
Plantar fasciitis is a common condition causing pain in the heel and bottom of the foot. It’s inflammation of the plantar fascia, which is a band of tissue that runs from the heel to the toes. Runners, people who are overweight, and those who have flat feet or high arches are prone to the condition. It can also be caused by wearing shoes with poor arch support or standing for long periods of time on hard surfaces.
My Foot Problems
I certainly fall into the improper footwear category. I love my flip-flops as soon as the weather turns nice. In winter, I’ve accidentally left my house in my slippers several times because I am always wearing them at home. However, my initial heel pain began earlier this year after some step aerobics and Zumba classes. This condition has hampered my trail time considerably this year.
A few years ago, my husband committed to taking a daily walk to help him lose weight and improve his cardio health. He is an early riser who slipped out of the house quietly every morning. Those walks did the trick and he met his goal weight with just walking and watching his diet. I was really proud of him. Unfortunately, he started to suffer from plantar fasciitis, which hindered his ability to keep walking daily.
It’s starting to sound like exercise is a hazard to your podiatric health. In truth, it can be if you don’t take proper precautions. Even then, you might feel that familiar flare up. You can employ a few simple but effective methods to treat your plantar fasciitis, though.
Home Remedies for Plantar Fasciitis
Resting and icing your foot and avoiding activities that aggravate the condition helps reduce inflammation and pain. You can do some Stretching exercises to improve flexibility and reduce tension in the plantar fascia. We both tried a special sock that you wear at night to keep your foot extended. If you hate sleeping in socks, you’ll struggle with this solution. But it does work! You can get a sock or foot brace on Amazon between $30 and $40. Rolling your foot on a tennis ball eases the pain too.
When it comes to shoes, it is important to choose ones that provide good arch support and cushioning. Shoes with a low heel and a wide toe box can help reduce pressure on the foot. Avoid high heels or thin soles for a while. I’ve been wearing my hiking sandals even around the house, and they have made a difference. You can get nice shoes with great support too. I recently got cute Sketchers with memory foam soles. You can also reinforce shoes you already own and like with orthotic inserts.
Final Thoughts
To wrap things up, don’t suffer for weeks like I did thinking that plantar fasciitis just goes away on its own. You don’t have to ride it out. A few home remedies and a change of footwear can have you back on the trail or at the gym without the agony of da-feet.