Fix Plantar Fasciitis Instantly (NO MORE HEEL PAIN!)
Ice Application: Apply ice packs to the painful area for 15-20 minutes at a time, a few times a day. Wrap the ice pack in a towel to prevent skin irritation.
Pain Relievers: Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage pain and inflammation.
Supportive Footwear: Wear shoes with good arch support and a cushioned sole. Avoid shoes with high heels or worn-out soles. You might also consider shoe inserts for extra support.
Stretching Exercises: Gentle stretching exercises for your calves, hamstrings, and plantar fascia (the tissue on the bottom of your foot) can improve flexibility and reduce tightness that contributes to heel pain.
Here are some additional tips that may help:
Maintain a healthy weight: Excess weight puts extra stress on your heels.
Elevate your heel: When resting, prop your heel up on pillows to reduce swelling.
Night splints: Wearing a night splint that keeps your foot flexed upwards can help stretch the plantar fascia and reduce pain, especially in the morning.
If the pain persists for more than a week or worsens with home remedies, it’s important to see a doctor or podiatrist (foot specialist) for proper diagnosis and treatment. They might recommend physical therapy, orthotics, cortisone injections, or other options depending on the underlying cause of your heel pain.