Tips for Managing Heel Pain from Plantar Fasciitis by Dr. Prabodhan
Foot pain is one of the most common problems that people complain about in today’s times. There are many reasons leading to foot pain like foot tendonitis, ankle and foot sprains, bunions, and broken toes, but the one that is the most common is Plantar Fasciitis.
Plantar fasciitis is inflammation of the ligament band that connects the forefoot to the hindfoot and prevents the foot arch from falling. It is caused due to excessive activity, contractures of the fascia due to inactivity, a sudden increase in weight over a short time, later months of pregnancy, and other inflammatory disorders like Rheumatoid arthritis.
Dr. Prabodhan Pravin Potdar, the orthopedics specialist at Burjeel Day Surgery Center, Al Reem Island shares some essential tips about managing the pain caused due to Plantar Fascia.
- Maintain healthy weight – Carrying around excess weight can put extra stress on your plantar fascia, so one must be mindful of carrying the weight that is ideal for them.
- Supportive shoes – It is advisable to wear shoes with a low to moderate heel, thick soles, excellent arch support and extra cushioning.
- Weight reduction – Excess body weight is also the leading cause of plantar fascia, so one must reduce weight through diet and avoid physical activities during acute foot pain.
- Stretch your arches – Simple exercises for feet at home helps relieve the pain in help. It included stretching your plantar fascia, Achilles tendon, and calf muscles.
- Carpeting floor - A well-cushioned flooring at home is recommended to provide the much needed cushioning to your heel.
- Apply ice – Holding a cloth covered with an ice pack around the area of pain for at least 15 minutes for 3-4 times a day, helps reduce pain and inflammation.
- Choose activity wisely – Keep activities limited to low-impact sports such as swimming or bicycling, instead of walking or jogging.
It is always recommended to visit an orthopedic surgeon at the earliest to confirm the diagnosis since other less common conditions may present similar symptoms. According to Dr. Prabodhan, correct diagnosis is the first step, as it is essential to evaluate each case on an individual basis. More importantly, the early treatment of Plantar Fascitis includes the prevention of further injuries.
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