I've experienced several periods of depression throughout my adult life, and while prescription drugs have proved helpful, I've been keen to explore drug-free ways to manage and treat my depression. I started this blog to share my personal experience battling this illness and the alternative treatment options I've tried, including dietary supplements, talking therapies, meditation, relaxation exercises, massage and acupuncture. I also post about current research on the effectiveness of holistic therapies at treating depression, and the blog contains guest posts written by others with depression who have tried drug-free treatments. I hope you find the information on this blog useful.
Plantar fasciitis is a sharp pain in the heel experienced mostly by runners or people who walk over long distances. The pain that runs from the heel to the arch of your foot is usually worse in the morning and can be minimized by doing some stretches and warming up before the run. For people who suffer from persistent plantar fasciitis, various treatments like icing, steroid shots, and painkillers are explored for short-term relief. The question however is, can you get rid of plantar fasciitis entirely without the use of pain-relief medication? Here are four tips you can follow.
Exercise
The best heel pain treatment is exercise targeting the hamstrings and calves that tighten up and cause pain. Though most people start the workouts after the pain has occurred, you should do the calf lifts and stretches every day or at least before going for a run. Foam rolling using a rumble roller or bouncy rubber ball under your foot helps to work out the hams. It will be excruciatingly painful at first but the exercises loosen all the tight spots, and the pain gets less with time. Stiff-legged deadlifts are also ideal for relaxing the hamstrings.
Taping
Have you ever used ballerina shoes? They are so light and feel like there is tape around your feet which protects the girl's feet from hurting after practice. The same logic works for plantar fasciitis where the doctor will tape your heel and the ball of your feet to give you extra support. This will prevent pain after running or walking for an extended period.
Dry Kneading
A physiotherapist will know exactly where to touch and loosen up those tight spots on your heel. Massage and dry kneading from an expert can help relieve heel pain significantly because they reduce inflammation, relax the feet, and help you relax. Make a doctor's appointment twice weekly or after every long run so the heel can be kneaded before tightening.
Special Socks for Heel Pain
The main reason why heel pain is awful in the morning is that when we sleep the muscles tighten. Special socks have been designed to reduce and prevent heel pain during the night. Some are worn throughout the night to keep the heels stretched out so they will not stiffen. Compression socks facilitate blood flow to the heel and speed up recovery. Such socks are great because all you have to do is wear them regularly and the pain will eventually subside.
Dealing with heel pain can be very frustrating if you don't know what to do about the pain. However with the right preventative measures you can reduce the chances of that happening to you significantly. Visit a physiotherapist for further diagnosis and treatment if the pain persists after following these tips.
Share25 October 2017
