How to Get Rid of Plantar Fasciitis and Treatment for Flat Feet
Plantar fasciitis and flat feet are two of the most common conditions affecting the feet. Both of these conditions can cause pain and discomfort, especially if you’re working.
The good news is that there are solutions on how to get rid of plantar fasciitis and treatment for flat feet. Some of these solutions are indicated in this article so you’ll know exactly how to deal with each one.
Plantar Fasciitis and How to Deal with it
Plantar fasciitis refers to an inflamed plantar fascia, the connective tissue, which runs at the bottom part of your feet. If you experience pain at the bottom part of your feet when you take your first few steps, then there is a great chance that you are suffering from plantar fasciitis.
Some of the most common causes of this problem are sudden changes in activity, overuse of your feet, weight gain, poor arch support, foot injuries in the past and tight muscles surrounding your feet.
To deal with this problem, here are some steps that you can take.
Step 1 – Do some stretching exercises
Stretching exercises that target your calves and feet are the most effective ways of dealing with plantar fasciitis. You have to do some stretches every day.
Make sure, however, to pair up the stretching exercises with intense massage occasionally as this aids in breaking down your scar tissues. Another tip is to wear a night splint as a means of stretching your Achilles tendon further. This is also the key to stretching your plantar fascia’s ligament even further.
Step 2 – Apply ice to reduce inflammation
Another way for you to efficiently deal with plantar fasciitis is to use ice. Such treatment works in minimizing inflammation. What you have to do to try this treatment is to pour some water into a plastic bottle until it’s full. Put the bottle in your freezer.
Wait for the water in the bottle to freeze then roll it under your feet. As an alternative, it is also possible for you to use an ice pack. Do this for around three times daily. It should take around thirty minutes, especially if you’re doing some activities.
Step 3 – Improve your strength
Another key to dealing with plantar fasciitis is to strengthen. One way to do this is to use your feet in picking up pens, marbles or golf balls. It is also possible for you to do towel pull exercise.
All it takes is to sit on a chair. Place a flat towel on the floor and make sure that it is in front of you. Pick that towel using your feet then try to pull it close to you.
Step 4 – Ensure that your feet, particularly your heel, has proper support
If you often experience pain when you’re standing, just grab a towel or anything, which is soft and around one to two inches thick. Place this thing beneath your heel and you’ll instantly notice a great improvement on what you feel.
Another tip is to ensure that your footwear has the right support. Invest in the right shoes for plantar fasciitis, one that has enough arch support. If possible, go for a shoe with a slightly raised or elevated heel.
Aside from buying the right shoe, you can also provide additional support for your heel by inserting a small piece of fitted cardboard at the back. Your shoes should also properly support your feet, thereby preventing them from worsening the pain.
Flat Feet and How to Deal with it
Flat foot is a condition, which often takes place when the tissues that hold the joints in your feet together, known as the tendons, become loose. If your tendons pull the right amount, then you have an assurance that your feet will also form a normal and moderate arch.
However, if they don’t properly pull together, then there is a great possibility that it will produce minimal to zero arch, which we can now refer to as fallen arch or flat foot.
Some of the major causes of this problem are abnormalities experienced at birth, torn or stretched tendons, dislocated or broken bones, nerve problems, and other health conditions, like rheumatoid arthritis.
Here are some ways on how to deal with flat feet:
Step 1 – Make use of orthotic devices or arch support
You can buy arch supports over the counter that you can use in relieving the pain often triggered by flat feet. Aside from that, your doctor may also suggest wearing customized arch support.
This refers to an arch support, which is molded and specifically designed to fit the natural contours of your feet. It should be noted, though, that while it can’t cure flat feet, it still works in minimizing its symptoms.
Step 2 – Do some stretching exercises
Just like when you are dealing with plantar fasciitis, stretching also works in treating flat feet. Keep in mind that those who have this problem also have shortened Achilles tendon. That said, you need to perform exercises designed to stretch your tendon to deal with it.
Step 3 – Undergo physical therapy
Flat feet may be one of the major causes of overuse injuries, especially on workers and runners who are always on their feet. By seeking the aid of a physical therapist, you can expect him to perform a video analysis on the way you move so you can improve your technique and form.
Step 4 – Invest in the right shoes
Wearing the right work shoes is also the key to dealing with flat feet. Make sure to look for a work shoe, which is supportive enough. A shoe with proper structural support is more comfortable than shoes and sandals that only have minimal support.
That said, you really need to spend time checking your options and pick a work shoe for flat feet, which can help you deal with your present condition.
There is no need for you to worry too much about how to get rid of plantar fasciitis and treatment for flat feet. With this article, you have come across some of the most efficient solutions for the two problems, thereby ensuring that you can deal with them correctly.