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Plantar fasciitis is a condition where inflammation occurs in the plantar fascia, a thick band of tissue that runs from the heel to the toes on the bottom of the foot. It often develops in middle-aged people, and can be caused by poor lifestyle habits or overuse of the feet.
Here are some treatments and lifestyle management tips:
Treatment for Plantar Fasciitis
1. Non-surgical Treatment
- Rest
Avoid excessive walking or running, and take enough rest until the inflammation subsides. - Cold Therapy
Apply an ice pack to the painful area frequently throughout the day.
Ice massage is also effective (rub a piece of ice directly on the sole of your foot). - Anti-inflammatory Medication
Taking non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help relieve inflammation and pain. - Physical Therapy
Ultrasound therapy, massage, and electrical stimulation therapy can help relax muscles and reduce inflammation. - Plantar Fascia Taping
Taping to support the sole and arch of the foot can help reduce the strain on the plantar fascia.
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Stretching and Exercise Therapy
✅ Achilles Tendon Stretch
Lean against a wall, extend one leg behind with the knee straight, and lean forward.
(Hold for 15–30 seconds, repeat 3 times a day)
✅ Plantar Fascia Stretch
While sitting, grab your toes with your hand and gently pull them backward.
✅ Ball Rolling Exercise
Place a tennis ball or golf ball under your foot and roll it back and forth.
(Repeat for about 5 minutes)
✅ Towel Curl Exercise
Place a towel on the floor and use your toes to scrunch and pull it toward you to strengthen your arch.
Healthy Lifestyle Habits for Plantar Fasciitis
🔹 Weight Management
Increased weight adds more pressure on the feet, so it’s important to maintain a healthy weight.
🔹 Wear Proper Shoes
Wear shoes with good cushioning and support for the plantar fascia.
Avoid high heels or hard, flat shoes.
🔹 Avoid Walking Barefoot on Hard Floors
Walking barefoot on hard surfaces puts extra strain on the plantar fascia.
🔹 Avoid Overexercising
Too much walking or running can worsen symptoms. Reduce exercise intensity when in pain.