Do you feel like your life has come to a standstill because of plantar fasciitis pain?
Do you want to break the cycle of pain and discomfort and live an active life again?
Are you seeking plantar fasciitis pain relief but don’t know what to do?
Are you wondering if ‘is heat good for plantar fasciitis’?
Well, we have the answers to your questions.
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Heat Therapy For Plantar Fasciitis Pain Relief
“Is heat good for plantar fasciitis?” is a common question that people ask.
Well, heat does work but the results are different across the board. It works for some, while others have to follow other treatments.
Lavender is known for its anti-inflammatory properties so do give it a try.
Alternating hot baths with cold baths also help loosen up your muscles and give you some much-needed plantar fasciitis pain relief.
Another effective hot therapy approach is a massage. The pressured movements during the massage cause friction that helps ease up the muscles.
You can use marbles or golf balls to simulate the ligament. Just put them on a flat surface and gently roll them with your affected foot.
Do this for 3-5 minutes daily to loosen up and get plantar fasciitis pain relief. You can also use heat pads to reduce the pain.
Heat therapy works because heat dilates the vessels and increases blood circulation to the affected areas.
However, too much heat should not be applied to the area as it can cause swelling. Hence, you should look for alternative methods for plantar fasciitis pain relief.
Cold Therapy For Plantar Fasciitis Pain Relief
Now that you have the answer to ‘is heat good for plantar fasciitis’, let’s take a look at the benefits that cold therapy can provide.
To get the best results, you need to follow the RICE method. It stands for
The first thing you need to do is rest your feet, which can be impossible at times. You can’t leave everything in life and take to your bed.
But it’s important to rest if you want to recover from the condition. 3-7 days of rest is recommended by experts.
The next step is crucial. Apply an ice pack on the affected foot for 20 minutes and it’ll help reduce the swelling.
For the compression part, make sure you wrap your affected foot with a towel and place some ice within the folds.
And as for the elevation part, make sure you keep your feet elevated, preferably at a higher level than your heart to get plantar fasciitis pain relief.
Exercises That Induce Heat
If you follow either of the two therapies described above, they’ll be enough to get you back on track.
But there may be times when you need to add something to the mix.
If the heat and cold therapy don’t seem to be enough for you, you can certainly get some benefits with the help of these exercises.
They stimulate heat within your muscles, to provide some of the benefits of heat therapy.
By following the specific exercises described below, you can get rid of the pain and discomfort of plantar fasciitis.
You may have ended up with the condition because of your strenuous training regime or added pressure from your increased weight but the solutions don’t differ.
Whatever may be the cause of your injury, the treatment process remains the same.
However, if your plantar fascia ligament has a tear in it, it’s better to contact your local GP.
Until then, you can use some simple stretching solutions to get some plantar fasciitis pain relief.
· Standing Stretch
This exercise routine is recommended by personal trainer and triathlete Deborah Lynn Irmas, who has used this multiple times to treat heel pain.
All you need to do is regularly follow the simple steps given below and get rid of the discomfort.
- Stand an arm’s length away from a wall, with your right foot behind the left.
- Place your hands on the wall and bend the left leg forward, leaning on the wall
- Keep your right leg straight, breathe slowly and hold the position for 20-30 seconds.
- Repeat at least three sets and then switch to your right foot for another three sets.
This exercise helps stretch the gastrocnemius muscle in your calf and helps strengthen your plantar fasciitis too.
The arching motion of your feet loosens the muscles, but doing the stretch for too long can have an adverse effect.
So make sure you don’t go overboard or else you may end up in deeper trouble.
· Seated Stretch
If you don’t want to do the standing stretch, we have other options for you as well. Just grab a chair and sit down.
You can do the next three simple exercises while sitting down and they will help you with plantar fasciitis pain relief.
1. The Roll
- Frozen water bottle or an ice-cold can or a foam roller
How to do it:
- Sit on the chair with your back straight.
- Put the frozen water bottle or can on the floor.
- Roll the object back and forth with your foot for a minute.
- Switch the bottle/can and repeat the exercise with your other foot.
You can also use a foam roller for this exercise, but it’s recommended that you use the cold bottle/can for the most effective results.
The cold temperature can help reduce swelling and even helps with blood circulation.
2. Towel Curls
- A towel
How to do it:
- Place a towel on the floor in front of your chair and spread it out.
- Clutch the towel from the center and use your toes to curl it towards yourself.
- Stop when the towel curls up and repeat the exercise 5 times with breaks in between each set.
Now you have enough information at your hands to get plantar fasciitis pain relief.
Apart from following these simple exercises, you also need to practice caution so that the condition doesn’t get worse.
Give up running and spend some time off your feet so that the ligament can heal properly.
Remember that the treatment might take a few weeks so you have to be patient.
As long as you do these exercises regularly and follow the instructions of your GP, you can reduce tension in your foot and live an active life again.
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