How to Reduce Pain From Plantar Fasciitis
When you are dealing with the pain of plantar fasciitis, it can seem like there is no help in sight. The pain will continue to get worse, especially when you have to be on your feet all day long or when you wake up in the morning. As the tendon starts to get more inflamed, the pain can follow you around all day long.
There are several treatments that you can choose for helping with this condition, but if the pain is unbearable and will not go away, you may wonder whether insoles will be the best option for you. Understanding more about plantar fasciitis and what causes it can then help us understand more about how these insoles work and why they can be the best choice for you.
Understanding Plantar Fasciitis
The foot has a large tendon that goes from the heel to the toes, connecting all of the parts of the foot. This tendon is known as the plantar fascia. It is meant to support the bone fragments that are under the toes and take on the weight of your body when you stand and walk around. This can cause them to go through a lot of wear and tear over the years.
As it is worn out, it can cause a lot of pain to the whole foot, making it hard to move around and feel comfortable. Some people will just notice this pain when they first get up in the morning, while others may notice that it will stick around for most of the day. The pain will progressively get worse, making it harder to move around as well.
There are several things that can cause plantar fasciitis. Walking and athletic sports can make this happen faster too: When you put a lot of pressure on the foot and are physically active all the time, you can cause the wear and tear to happen faster to the foot than before. Massages, ice therapy, rest, pain relief, and orthotics can often help with the pain here.
Your age, your weight, and having a flat foot condition can make the whole condition worse as well. It is important to consider whether insoles will be able to provide you with some of the relief that your foot needs when you are walking around.
How to Reduce Pain From Plantar Fasciitis with Custom Insoles
When you are taking a look at the different treatment options available to heal and treat your plantar fasciitis, you want to learn how these orthotics and insoles will actually be able to provide some of the relief that you need. There are many ways that you can utilize the insoles to provide you with some relief, including:
- Insoles are able to provide some relief to the pressure placed on the heel when you are walking. When you relieve some of the tension, you will have more relief in the ankles, knees, and feet too.
- The right insole will help to put the foot back in alignment, fixing some of the bad functioning and getting you back up and running. This can give the foot a break and put everything back the way it should be.
- Insoles are able to help absorb some of the shocks that often go all to the heel, spreading it across the sole of the foot and distributing it so that the pressure will have less of an impact on the foot and the body.
- Insoles can provide the right support so that they will reduce the amount of stress and stretching of the plantar fascia, helping give it a break and preventing some of the discomforts that you feel.
- Insoles will work in most types of footwear that you want to put on. Whether you need them to work for athletic events, work, dressing up, or just a pair of tennis shoes, these insoles will do the work that you need.
- Insoles are going to provide more support than you can do with just a pair of custom shoes on your feet.
- Insoles can work all of the time, as long as you place them inside your shoe. This will give you some of the instant relief that you need.
- You can pick out insoles that are specifically for plantar fasciitis or for some specific foot pain that you have, giving you relief exactly where you need it.
- These insoles can come with deep-heel cups. This is perfect for plantar fasciitis because it will absorb the impact of walking around while reducing some of the stress that often hits the knees, ankles, and the foot when you are walking.
- These insoles will have a good amount of support for the arch and the heel cushions are going to be ideal to help the pain in the heel that comes with pronation, a problem that occurs when the feet start to roll inward too much.
- Insoles can help your regular shoes last longer if you make sure to replace them often since you will not wear down the shoe too quickly with improper walking.
These are just some of the ways that insoles for plantar fasciitis are able to provide you with some of the relief that your foot is going to need. Whether you get some over-the-counter insoles or custom orthotics, you will find they provide a good deal of relief.
What Insoles Can I Choose for Plantar Fasciitis?
There are a few different types of insoles that you are able to choose for your plantar fasciitis. The area where you feel the pain will make a big difference in which type you choose and which one will provide you with the best relief along the way. Some of the most common insoles that you can pick for your feet include:
- Foam insoles: This is going to be like a memory foam which will help to stabilize your feet and keep them in alignment. You will notice that the foam will help to promote the circulation of air so that you can avoid the odor as well. The comfort can feel amazing when you have plantar fasciitis.
- Plastic insoles: These are often going to be more of a combination of plastic mixed with rubber to provide more structure to the device. These will have some good arch support and a heel pocket that is more structured for the patient too. You can use these to control the movement and provide stability to the foot.
- Gel insoles: These are going to provide a ton of comfort to the foot, which can be a good thing if you suffer from pain. They can also provide additional arch support and will keep the feet fresh and dry when you wear them all day long.
Each of these can be a great option for your feet. You will need to talk to your doctor to see which one is right for your foot and will provide you with the comfort and support that your unique foot is going to need.
Ice Reduces Inflammation
Applying ice to the affected area several times a day can help reduce inflammation and pain. Icing the area will constrict the blood vessels and reduce blood flow to the area, thus reducing inflammation, and therefore providing temporary pain relief.
It’s important to use ice safely, however. Be sure to wrap the ice in a thin towel or cloth before applying it to the skin to avoid frostbite, and don’t leave the ice on for more than 15-20 minutes at a time to prevent tissue damage. It’s also a good idea to give the skin a break between icing sessions to allow the blood vessels to return to their normal size.
Stretching Your Feet Will Reduce Pain From Plantar Fasciitis
Stretching your plantar fascia, calf muscles, and Achilles tendon can help reduce tension and pain in the heel and bottom of the foot. Stretching can help reduce pain from plantar fasciitis by reducing tension in the muscles and tissues of the foot and ankle.
Consequently, when these muscles and tissues are tight, they can pull on the heel and cause pain. Stretching can help loosen and relax the muscles and tissues, which can in turn help reduce pain. It’s important to stretch regularly, but be sure to stretch gently and avoid overstretching, which can cause further injury.
Some Stretches To Try Are:
- Plantar fascia stretch: This stretch targets the plantar fascia, the band of tissue that runs along the bottom of the foot and can become inflamed in plantar fasciitis. To do the stretch, sit in a chair and place your affected foot across your knee. Using your hand, pull your toes back towards your shin until you feel a stretch in the bottom of your foot. Hold the stretch for 30 seconds and repeat a few times.
- Calf stretch: This stretch targets the calf muscles, which can also contribute to pain in the heel and bottom of the foot. To do the stretch, stand facing a wall with your hands on the wall at shoulder height. Step back with your affected leg and bend your front leg, keeping your back leg straight and your heel on the ground. You should feel a stretch in the back of your calf. Hold the stretch for 30 seconds and repeat a few times.
- Achilles tendon stretch: The Achilles tendon runs from the calf muscle to the heel, and stretching it can help reduce tension in the heel and ankle. To do the stretch, stand with the ball of your foot on a step and your heel hanging off the edge. Lower your heel towards the ground until you feel a stretch in the back of your calf, then hold for 30 seconds and repeat a few times.
Consider Going to Physical Therapy
Physical therapy can be an effective treatment for reducing pain from plantar fasciitis. A physical therapist can develop a treatment plan that includes exercises to stretch and strengthen the muscles in the foot and ankle, which can help reduce pain from plantar fasciitis.
To elaborate, a physical therapist may recommend stretches similar to the ones I listed earlier, as well as exercises to strengthen the muscles in the foot and ankle. These may include exercises such as toe raises, in which you stand on the edge of a step and lift your heels off the ground, or calf raises, in which you stand on the edge of a step and lift your body up and down on your toes. Strengthening these muscles can help reduce the strain on the plantar fascia and alleviate pain.
Other Options a Physical Therapist Can Help With:
In addition, a physical therapist may use techniques such as massage, ultrasound, or electrical stimulation to help reduce inflammation and pain. They may also recommend the use of assistive devices such as orthotics or custom shoe inserts to help support the arch of the foot and alleviate strain on the plantar fascia.
Overall, physical therapy can be an effective way to reduce pain from plantar fasciitis by stretching and strengthening the muscles in the foot and ankle, reducing inflammation, and providing support to the arch of the foot. It’s important to work closely with a physical therapist and follow their treatment plan in order to achieve the best results.
Picking the Right Insole to Reduce Plantar Fasciitis Pain
Many of our patients come in with foot pain due to plantar fasciitis. We are able to recommend a lot of different treatment options to provide some of the relief that they are looking for. Sometimes the best treatment is to go with an insole or a custom orthotic that provides unique support and comfort for the patient.
If you do need a pair of custom orthotics, our team will be able to provide you with the help that you need. Take our free analysis to help determine what type of orthotics will be best for you.
When you are ready to see whether custom orthotics are the right solution for you, give us a call or leave your information so we can get you started on your journey to healthier feet, and a happier life.