I was a kid when I first noticed my foot problems. It felt like I was always struggling with my walking, and I could tell that my feet were a little unstable. However, a friend of mine recommended a great podiatrist when I was young, and it made a huge difference. The podiatrist inspected my feet, fitted me with custom orthotics, and really made things feel a lot better. This blog is all about improving your foot comfort, so that you can exercise, play with your kids, and enjoy your life in a new way. Check out this blog for more information.
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Improving Your Foot Comfort
Night And Morning Routines For Plantar Fasciitis Relief
Holly Mitchell
Plantar fasciitis can be incredibly painful. But the good news is that many cases can be healed without injections or surgery. You do, however, need to be very vigilant about caring for the affected foot. This involves wearing comfortable and supportive shoes and limiting physical activity. The rest of the required care, though, can come in the form of a night routine and a morning routine. Here are the key elements of a night routine and a morning routine for plantar fasciitis care.
Night Routine
Before you go to bed at night, try elevating your affected leg for at least a half-hour. Place it high enough that it is above the level of your heart. This will help any excess fluid drain from your plantar fascia and the surrounding tissue, which will alleviate inflammation and help promote healing.
You should also ice your plantar fascia before bedtime. Spend about 15 minutes rolling the arch of your foot over a frozen cylinder of ice. Or, you can just dunk your entire foot in a bucket of cold water. Ice helps alleviate inflammation further.
Finally, before bed, you should put a foot brace or wrap on your foot. Use one that is specifically recommended for plantar fasciitis. Such a splint or brace should help hold your foot in a partially stretched position overnight, which will help keep the plantar fascia from contracting and tightening.
Morning Routine
For many people, morning is the time when plantar fasciitis pain is at its worst. The first step out of bed can be really painful as the plantar fascia stretches for the first time. Most of this morning routine will be done in bed, so it will help loosen your plantar fascia and prevent this intense pain.
Start by removing your splint or foot wrap. Then, spend no less than 5 minutes massaging the arch of your foot. Start with light strokes, and slowly increase the intensity.
After massaging your plantar fascia, it's time to stretch your foot. Grasp your toes while placing your heel firmly on the bed. Then, use your hand to pull your toes back while keeping your heel planted on the bed. Hold the stretch to the count of 10. Release and then repeat two more times.
After you get up, drink a big glass of water. This helps flush away any excess inflammation throughout the day.
As you practice these routines daily, you should find that your plantar fasciitis pain becomes less intense. Reach out to a local podiatrist if you need any additional help getting plantar fasciitis relief treatment.
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