Tips & Exercises to Control Plantar Fasciitis Pain

Plantar Fasciitis is a painful heel condition caused by inflammation of the plantar fascia aponeurosis at its origin on the calcaneus.

Diagnosis: clinically with tenderness to palpation at the medial tuberosity of the calcaneus that worsens with dorsiflexion of the toes and foot.

Treatment: prolonged course of pain control, Achilles/plantar fascia stretching, and orthotics.

Here is a Glimpse of it

INSTRUCTIONS TO  CONTROL PLANTAR FASCIITIS PAIN

1. Do not Stand continuously, Have a seat & offload the Feet every 30 min.

2.Ice: Apply ice to the affected area for 15-20 minutes, 3-4 times a day. Frozen water bottle massage.

3.Stretching Exercises:  Calf stretches, Achilles tendon stretches, and plantar fascia stretches. Picking up marbles with your toes.

4.Avoid Bare foot walking or wearing high heels or shoes with a thin sole

5.Footwear: MCP chappals(Indoor) &  footwear with arch support and cushioning 

6.Orthotics: Silicone gel shoe inserts(outdoor) 

                                            Amazon link to purchase silicone gel insoles

7.Deep Heat Physiotherapy: Ultrasonic Therapy(UST) + TENS for 10 days

8. Plantar Fasciitis Night Splint : https://www.amazon.in/BraceAbility-Fasciitis-Stretching-Tendonitis-Compression/dp/B01G5S4VSC?th=1

9.Maintain Healthy Weight as per your Height.

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