Anyone who has dealt with Plantar Fasciitis knows how difficult it can be to manage the chronic pain. Many of us are required to be on our feet all day and when we can’t stop, the pain doesn’t stop either. That’s why we’ve put together our Top 3 DIY Remedies for when the pain gets in the way of your day:
1. Stretch: If it’s not already in your daily routine, you may want to consider it. As we mentioned in an earlier post, studies show that developing healthy stretching routines can go a long way to reduce tissue adhesion, improve form, increase range of motion, and, if maintained, can decrease or relieve chronic pain. To learn more about some of the stretches we recommend checking out our previous post about stretching: https://www.thexbrace.com/blogs/news/stretch-into-the-new-year-on-the-right-foot. Many of these stretches can be done on your break, beneath your desk, or can be introduced into your morning and evening routines.
2. Roll it Out: Try keeping a golf ball or mobility ball either in your desk, car, or purse. When pain starts to spike, roll the ball beneath your foot while applying a consistent steady pressure. Not too hard though! This is meant to be a pain-relieving activity. If pain spikes while rolling your foot, try applying less pressure.
Not only can this activity be soothing, but it also helps break down painful adhesions on the plantar fascia ligament. For added relief, try placing the ball in a freezer the night before or try performing the same activity with a frozen water bottle.
3. Try an Ice Pack: Icing is a great way to immediately address pain caused by Plantar Fasciitis. We recommend always keeping several packs in the freezer. Cold naturally reduces swelling and inflammation, which can ease painful symptoms. Every 4 hours apply ice on the affected area for 20 minutes at a time. Try to avoid applying ice directly to the skin. Place a towel over the cold before applying it to the skin.
In conjunction with all these remedies, you can also try out The X Brace for 30 days risk-free. Specifically designed to help keep your plantar fascia ligament from flexing, The X Brace is made to give you the support where you need it the most. So, when you are forced to be on your feet for extended periods of time, throw on The X Brace and give your foot the support it needs to get you through the day.
The X Brace was created to treat only the symptoms of Plantar Fasciitis. If you haven’t been diagnosed by a doctor, please be sure to seek professional medical advice before wearing any new brace.
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