By kkhealthcarecentre 
If you’re feeling pain in one or both of your heels, it might be due to plantar fasciitis. This is a common condition that causes discomfort in the tissue under your feet, often becoming inflamed. It usually affects athletes, people who are overweight, or those with arch issues. Recovery can take up to a year, but there are a variety of home remedies that can help ease the pain.
One tip is to wear supportive and comfortable shoes, especially if you’re going to be standing for an extended period. Low-heeled shoes that support the arches can help prevent inflammation and relieve pressure, allowing your feet to relax.
A night splint might also be useful. This device is worn while you sleep to stretch the plantar fascia, reducing stress in inflamed areas. It’s best for those who have been dealing with plantar fasciitis for more than six months and comes in different types, like soft and hard models.
Lavender essential oil, known for its anti-inflammatory properties, can be massaged into the affected area after diluting it with coconut or olive oil. You can also add a few drops to warm water for a calming foot soak, which helps to ease inflammation from repeated stress.
Orthotic shoe inserts can provide significant relief as well. These inserts distribute your weight evenly, which is especially helpful if you have high arches. Over time, using these can help your foot return to normal by alleviating ongoing strain from standing for long periods.
Replacing old athletic shoes regularly is crucial, as worn-out footwear can contribute to plantar fasciitis. Signs that it’s time for a new pair include worn-out soles, developing blisters, noticeable stretching, or experiencing pain in your heels, back, and legs. Replacing your shoes every 400 miles or every six months—depending on usage—can prevent further issues.
Foot massagers are another option to soothe pain and promote relaxation. They improve blood circulation, which can speed up the healing process, making them an excellent alternative to professional massage therapy.
Using an ice pack can provide effective relief from inflammation. Wrap the ice in a towel and apply it to the sore area for 15-20 minutes, three times a day. Alternatively, rolling ice under your feet for the same duration can also help, gradually easing the pain with consistent practice.
In conclusion, plantar fasciitis can be quite painful, but there are several home remedies that can make the pain more manageable. From using ice packs to foot massagers, these options can provide quick relief and promote healing. However, if the pain doesn’t improve, it’s important to consult a doctor.