What is Plantar Fasciitis? Plantar Fasciitis is defined as the inflammation or the swelling of the plantar fascia, which is a thick tissue that is located in the bottom of the foot. This particular tissue is the one that connects the heel of the foot and the toes. This means that anyone of us could actually suffer from planter fasciitis most especially the pregnant women, runners or athletes and the obese individuals. Because of this incidence, scar formation could develop in the area. Fortunately, there are still some ways that we could do in order to intervene this kind of condition. Here are some of the steps in learning how to get rid of plantar fasciitis.
The very first thing that we should need to know is that treating or getting rid of plantar fasciitis is not an easy thing to do. This process or procedure is in fact considered quite challenging for anyone. In addition to this, we would also need a few items such as a tennis ball and supportive insoles. In order for us to begin the procedure, we will need to do gentle massage first of the area or of our feet in order to help break up the scar tissue. Doing firm and circular motions along the affected part can be very therapeutic and can also improve blood circulation. This must be done for at least 5 minutes.
Once we are through, we could now do some stretching of the calf muscles. Tightening of the calf muscles could basically help worsen the condition of the planter fascia, which is why light stretching must be done in order to relieve the tightness of the muscles. This could be done by leaning on a wall while keeping our feet 2 feet away from the base. Another effective type of stretching includes the Achilles tendon stretches, which also helps in removing tension around the plantar fascia. This also helps in breaking down the scar tissue in the area. We could also try using a tennis ball in treating or managing such plantar condition. All we need to do is to place the tennis ball under our foot while moving the ball in a forward and backward motion. This could be repeated for 2 minutes before we could switch it to the other foot.
Another important advice that we should definitely follow when we are having plantar fasciitis is to wear supportive insoles in our shoes. These insoles basically help in preventing our plantar fascia from over stretching thus reducing the chances of having scar tissue formation. These are just some of the techniques and steps that we could utilize in order to get rid of the plantar fasciitis. These steps may require us some effort, but at least they don’t cost as much as most of the expensive treatments these days.