Treating plantar Fasciitis at home
If you want to treat plantar fasciitis, and have very little money, some of the things you can do at home include:
Elevate your legs every time you sit or lie down. Leg elevation can help decrease pain, and tenderness around the heel.
If the pain is acute, apply an ice pack for 20 minutes every 3-4 hours. Get someone to perform a decent foot massage. The pain will quickly disappear. If you maintain physiotherapy, rest, and massage your foot, plantar fasciitis will soon disappear.
If you are always up on your feet or are into a sport where you run or jog, take a break for a few weeks. Let the pain decrease before you restart again
If the pain always comes when you jog or run, change the type of exercise- go swimming, or cycling instead.
There are many relatively cheap arch supports available. These devices can help reduce tension on plantar fascia. There is absolutely no need to see a foot surgeon and buying expensive arch supports is not recommended.
When resting, make it a habit of stretching your ankle and massage your heel. Continue some type of physical therapy that can help you strength muscles of the foot and calf
If you are overweight, try reducing weight. Start walking
Wear comfortable shoes and avoid high heel shoes. Buy shoes that have a decent arch support, can absorb tension, and are comfortable to wear.
Change your shoes every now and then. Worn off shoes or those which are old and ragged cannot help support your arch or cushion your feet. So make an effort to invest a decent pair of shoes.
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