You are supposed to wake up from a night of sleep feeling refreshed and renewed. So, when you wake up with pain, especially in your feet, it can feel frustrating. There’s no hopping out of bed and taking on the day when your feet have a plantar fasciitis problem happening.
Plantar fasciitis can make it painful to walk even after a night of rest. There is a band of tissue that runs from the toes to the heels. This tissue can get inflamed. If you suffer from plantar fascitis you know the stabbing pain in the heel can be quite debilitating first thing in the morning.
Read on to learn about how you can get plantar fasciitis relief at home.
First Thing in the Morning
If you are having trouble with that shooting pain in your heels when you first put weight on your feet, it can make it hard to get your day started.
Often with plantar fasciitis, the foot pain will get better with a few careful steps.
Before you get out of bed you can also massage the bottom of your foot. Start with the ball of your foot and work towards the heel. Massage gently the bottom of the foot.
You can also use the golf ball massage method. Put a golf ball on the floor. Gently roll the bottom of your foot over the ball, massaging the bottom of the foot
Many others believe using essential oils can help with plantar fasciitis pain. Using lavender oil is believed to work as an anti-inflammatory.
Other At-Home Treatments
There are a variety of other treatments you can use at home to treat your plantar fasciitis.
Use regular stretching to treat and prevent. Some stretches include:
- Stretching the calf by placing hands on a wall and stretching out the calf.
- Foot flexes using an elastic band
- Rolling stretch over a golf ball or a bumpy foam object you can purchase specifically for this stretch.
You can also sit in a chair. Cross your foot over your knee and hold the foot with the opposite hand. Then take the other hand and gently pull back on your toes. This stretches the bottom of the foot.
If the pain is particularly bad, you may need to stay off the foot. Try using the RICE method:
- Rest the foot.
- Ice the areas that hurt for 20 minutes at a time.
- Use a wrap to compress swelling.
- Elevate the foot.
You can use over the counter anti-inflammatory medications for pain relief too.
Consider whether you are wearing shoes with proper support. Do your athletic shoes need replacing?
When to Call the Doctor
If your at-home treatments don’t seem to bring relief, it might be time to see the doctor. It is worth considering a specialist. A sports chiropractor may look at the problem differently than some others.
Many doctors are looking beyond the feet to treat plantar fasciitis. How you move, the impact your feet take, even how the feet are built should all be a consideration for treatment. A sports chiropractor has a variety of options like using myofascial release, spinal and extremity adjustments for treatment.
Doctors might also suggest wearing a custom orthotic in shoes for additional support.
Find Plantar Fasciitis Relief
Waking up with or dealing with foot pain can be a real struggle. The good news is that there are a variety of treatment options for both at home and with the professionals for plantar fasciitis.
If you are looking for plantar fasciitis relief and have tried the at-home remedies without success, we can help. Contact us today for an appointment to discuss how we can help get you walking and feeling your best.
Charschan Chiropractic and Sports Injury Consultants offer chiropractic services with complete rehabilitation.