How to Ease Plantar Fasciitis Without Surgery
There are several ways to alleviate this painful condition. Among them are stretching, massage therapy, cortisone injections, and rest. We’ll discuss how to ease plantar fasciitis without surgery. Read on for the most effective remedies for this condition.
Stretching
You can try the towel curl for plantar fasciitis to help alleviate the pain. To perform this stretching exerci, sit on a chair or the edge of a bed and cross one leg over the other. Then bend your knees and hold the position for 30 seconds, then release. Repeat the exercise three times a day. For best results, do the stretch several times a day, twice a day.
Massage therapy
A study in Israel conducted by an outpatient physical therapy clinic found that massage therapy is very effective in alleviating symptoms of plantar fasciitis. Researchers studied 69 patients and separated them into two groups – one group received ultrasound therapy along with stretches, and the other group received massage therapy. After a six-week study, 51 of the patients completed the program. In addition to the effectiveness of massage, the researchers found that ten minutes of deep tissue massage on the posterior calf muscle was far more effective than ultrasound and stretching alone.
Cortisone injections
In a recent article published in Foot & Ankle International, Johnson et al. detailed the results of an American Orthopaedic Foot & Ankle Society survey on corticosteroid injections in clinical practice. While corticosteroid injections ease plantar fasciitis, a broader issue is whether they can prevent the rupture of the plantar fascia.
Rest
Taking a few days off from exercise can ease the pain associated with plantar fasciitis. Exercise will increase stress on the plantar fascia when you push off with your toes and ball of foot. Likewise, repetitive foot landings will irritate the plantar fascia. Therefore, limiting your activities and avoiding weight-bearing sports will help you to avoid aggravating the condition.
Stretching your calves & Plantar Fasciitis socks
If you’re suffering from plantar fasciitis, one of the best ways to help your condition is to start stretching your calves. Many physical therapists suggest combining strengthening exercises with stretches to help your body heal with plantar fasciitis socks. A good list of home stretches for plantar fasciitis is compiled by Hernandez. It includes stretches for the ankles, calves, and toes. Choose three or four favorite stretches based on your equipment and comfort level.
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