howtodosite

by: Eamon Greville

Many of us have experienced that sharp pain in our heel when taking our first steps in the morning. The technical term for this type of heel pain is Plantar Fasciitis. Basically, this is a tearing of the ligament on the bottom of the foot.

This tearing causes inflammation and the inflammation subsequently causes pain. Suffers often find themselves hobbling along and severely restricted in their day time activities It is therefore important to understand how to manager this condition.

Here are 5 practical steps you can take to decrease your heel pain.

1.Reduce your activity level

Quite simply, the more that you are on your feet during a day, the more that tearing is likely to occur within the fascia. This will lead to more inflammation and pain so you do need to reduce your level of activity.

In particular avoid strenuous activities like running, or fast walking and avoid the treadmill or stairmaster at the gym. Instead aim for walking or using a bike for exercise.

Avoid also unnecessary trips up the stairs and the carrying of heavy items..

Try this reduced activity for a period of about two weeks. If improvement is noticed then ease yourself back into your routine activities – do not return at full pelt!

2.Use Ice Massages

These are increasingly favoured by professional sports practitioners to assist with recovering from injuries.

Try freezing a sports water bottle and place this on the floor. Then roll your arch over the water bottle for about 20 minutes. Do this twice a day for maximum benefit

3.Try stretching your calf.

Stretching can be a great assistance. Use a towel and wrap it around the ball of your foot. Pull the foot towards you keeping your leg straight. You should notice a stretch in your calf. Maintain this stretch for between 30-60 seconds.

Try to establish a daily routine of stretching for about 5 minutes at a time. This will help to decrease your pain.

4.Wear appropriate and supportive shoes.

Inappropriate shoes are the cause of so many foot problems. However most people do not realize just how poor their shoes are.

A supportive shoe for example will only bend where the foot bends, at the toes. Test it, by taking the shoe and then flipping it over. Grab the toe area and the heel and attempt to fold the shoe.

If the shoe bends in half, then the shoe is not fully supportive.

Seek specialist advice and make sure you get appropriate footwear. Your feet will thank you for this!

5.Consider anti inflammatory medications.

The appropriate use of anti inflammatory medications, will assist in decreasing the inflammation that occurs in the fascia following any tearing. It can also assist in reducing pain levels.

Remember to take rest, apply ice and maintain stretching regimes whilst you are taking any medications.

Again, if after two weeks you notice an improvement, then recommence on a gradual basis your exercise or work routines.

The heel pain caused by plantar fascilitis or a heel spur can be sheer agony to live with, but there is much that can be undertaken to provide relief and reassurance.

This article is just a taster – read more and seek out expert advice in order to give yourself the best chance of a positive outcome.

About The Author

Heel pain affects many people and can be both painful and limiting. However, there are many measures that you can take to alleviate or prevent this condition. For more essential advice, information and resources regarding foot problems and the management of sore feet check out http://www.sorefeetsolved.com The author invites you to visit: http://www.sorefeetsolved.com

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