Sometimes you get a sharp ache on the lowest end of your heel when you touch your feet down after getting up from sleep in the morning. This is the main symptom of plantar fasciitis.
This pain may worsen in the morning and during activities like continuous standing, running, or jumping inflaming the tissue at the bottom of the foot.
The good part about this pain, also known as the jogger’s heel, is that it recovers. However, let us see some seven ways by which you can ease out the plantar fasciitis with plantar fasciitis insoles.
1. Don’t touch your foot down often
The simplest way to heal from this ‘heel spur syndrome’ is by taking as much rest as possible by not putting your foot down, it will lessen the inflammation, within a fortnight you will recover.
2. Do some stretching
There are certain light stretching exercises you should do for easing this pain:
1. Roll a soft tennis ball by your feet in a forward and backward motion.
2. Do some calves stretching by standing a little far from a wall by touching the wall with your hand and the foot laid flat. Pull yourself towards the wall.
3. Another exercise is by sitting on the ground with legs stretched. Now take an elastic band or a belt, put it around the heel, and pull it towards you. It will stretch the foot.
3. Rub ice-cube
Rub an ice-cubes or ice pack on your concerning foot and do light massage to give soothing relief from the ache.
4. Rethink your shoes
One more simple way is to change your shoes or simply put special plantar fasciitis insoles in your shoes as a support in case you have acute pain.
5. Keep it wrapped
In case you regularly run or jog, then use tape for your feet after due consultation. At night, you can also use orthopaedic support if the pain is more for proper sleep.
6. Alter your walking style
To ease out the pain from the ‘heel spur syndrome,’ people who are into running may have to alter their style of running. Use plantar fasciitis insoles in your shoes while running.
7. Reduce your weight
Reduce some weight since it can put pressure on the ‘jogger’s heel.’ Antibiotics like aspirin can be taken to lower the pain too.
If your ‘jogger’s heel’ still doesn’t get better than the other medical treatments like injections or therapy or small operation, there are different ways to treat it in extreme cases.